Could snacking on prunes help with your weight loss?
Just a handful of prunes twice a day could be the key to weight loss, according to new research.
If you’re wanting to keep hunger at bay and stop naughty afternoon snacking, then prunes could be the answer.
The research found that eating them could help to supress the appetite, but if you’re wanting to try this for yourself, you’re advised to start with small amounts to minimise stomach problems that they fruit is famous for.
The research by Professor Jason Halford and Dr Jo Harrold, Department of Psychological Sciences at the University of Liverpool was instigated by the California Prune Board who were also successful a year ago, in securing an EU health claim for prunes which confirmed that eating 100g daily contributes to normal bowel function.
Despite literature demonstrating the high fibre content of prunes and their acute effects on appetite, dried fruits have historically been restricted in recommendations for a healthy diet specifically for weight management.
Consultant dietitian to the California Prune Board Jennette Higgs, comments “The origins of this viewpoint are unclear but they relate to the fact that when compared to fresh plums on a weight basis (eg per 100g), they appear to contain more sugar/energy, but when compared per portion, the sugar and energy is in fact the same since all that changes from plum to prune is a partial dehydration. Another concern has been the tolerability issues associated with the incorporation of substantive amounts of prunes into the daily diet.”
Liverpool University researchers tracked the weight and appetite of 100 overweight and obese men and women who were given comprehensive dieting advice.
Half were also given prunes to snack on.
The men were asked to eat 170g a day, around 15 prunes, and the women 140g, or a dozen or so, prunes.
The high sugar concentration in dried fruit means slimmers are usually told to limit themselves to just 30g a day.
Both groups of slimmers lost around 4lb of weight and an inch off their waistlines over three months.
However, weight loss seemed to speed up in the prune group towards the end of the study.
Plus, they felt fuller – likely because of the large amount of fibre in the fruit, the European Congress on Obesity in Sofia, heard.
Professor Halford says, “These are the first data to demonstrate both weight loss and no negative side effects when consuming prunes as part of a weight management diet. Enduring effects on appetite were also observed with data showing increased fullness in the prune group after week 8. The results may relate to the chronic appetite effects of prunes and dried fruit.
“These results demonstrate that consuming significant quantities of prunes daily, as part of a healthy, balanced diet does not lead to weight gain, and go some way to allaying fears that consuming dried fruit should be restricted, compared to fresh fruit, within healthy diet & lifestyle advice. Whilst consumption of fruit and vegetables still falls short of recommended levels*, to be able to recommend a convenient snack option such as dried fruit could provide an easy and enjoyable solution to help contribute to this shortfall,” adds Jennette Higgs.
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