Consuming dried plums as a snack suppresses appetite and offers nutritional benefits

Consuming dried plums as a snack suppresses appetite relative to a popular low-fat snack while offering nutritional benefits, according to recent research presented at the 2009 Experimental Biology meeting in New Orleans.1

“We felt it would be valuable for weight control to identify satiating snack foods, since about 87 percent of women snack twice daily,” said lead researcher Mark Kern, PhD, Department of Exercise and Nutritional Sciences at San Diego State University. “Our research suggests that dried plums curb appetite more than a similarly sweet, low-fat cookie snack, perhaps by lowering glucose or appetite-regulating hormones.”
Nineteen adult women, who had previously fasted, consumed two 238-calorie snacks (dried plums or low-fat cookies), 238-calorie white bread, or water on separate days two hours prior to being presented with a meal to be consumed until satisfied. Participants completed hunger-related questionnaires, and researchers analyzed their blood at regular intervals. Satiety was significantly higher for the dried plums versus low-fat cookies. Dried plums also elicited lower levels of plasma glucose and insulin than the low-fat cookie.

Kern also studied the influence of 100-calorie servings of snacks of dried plums versus low-fat cookies twice daily for two weeks on total energy, essential micronutrient, fiber and fat intake, and effects on serum triglycerides and bowel habits in 26 adult women.2 The research team discovered that consistent consumption of dried plums improved blood lipids and diet quality and eased bowel movements in comparison to a commercially processed snack.

“Since appropriate snacking is likely important for optimal weight management practices, we were pleased that our research demonstrated the satiating power of a dried plum snack and its promotion of improved dietary intake and good digestive health,” said Kern.

Additional research from Florida State University and Oklahoma State University, also presented at the Experimental Biology meeting highlighted the positive role that dried plums play in bone health and metabolism, in immune response and in reduction of markers of inflammation. 3,4,5

These studies taken together add further evidence that dried plums are a superfruit, not only for digestive health, but for other important areas of health as well. These studies were supported or sponsored by the California Dried Plum Board (CDPB).
California Dried Plum Board (CDPB): The CDPB represents 800 dried plum growers and 21 dried plum packers under the authority of the California Secretary of Food and Agriculture. Revered as part of California’s rich history, the dried plum remains a vital player in California’s economic wealth. California produces 99 percent of the United States’ and 60 percent of the world’s supply of dried plums, a convenient, healthy snack for today’s busy lifestyle. For more information, please visit www.californiadriedplums.org and www.tummywise.com.

Sources:

1: Furchner-Evanson A, Petrisko Y, Howarth LS, Nemoseck T and Kern M. Snack selection influences satiety response in adult women. Experimental Biology 2009, 545.11.
2: Howarth LS, Petrisko Y, Furchner-Evanson A, Nemoseck T, and Kern M. Snack selection influences nutrient intake, metabolism, and bowel habits in adult women. Experimental Biology 2009, 545.9.
3. Kumar A, Hooshmand S, Arjmandi BH. Dried plum polyphenols decreased markers of inflammation and lipid peroxidation in RAW264.7 macrophage cells. Experimental Biology 2009, 547.4.
4. Lim YF, Wang Y, Rendina E, Bu SY, Cullen DM, Marlow D, Clarke SL, Lucas EA, Smith BJ. Dried Plums Suppresses the OVX-Induced Increase in Bone Turnover in Adult Osteopenic Ovariectomized Rats. Experimental Biology 2009, 553.8
5. Rendina E, Lim YF, Marlow D, Wang Y, Clarke SL, Kuvibidila S, Lucas EA, Smith BJ. Dietary Supplementation with Dried Plum Prevents Ovariectomy-Induced Bone Loss in C57BL/6 Mice and Modulates the Immune Response. Experimental Biology 2009, 563.13.