A Pluot is a hybrid between a plum parent and an apricot. The pluot fruit is high in natural sugars, yet the fiber it contains keeps it from causing any blood sugar spikes. Moreover, the pluot fruit is low in fat and provides good potassium and vitamin C.
Pluot fruits are normally 75 percent plum and 25 percent apricot. However, ‘Plumcots,’ as specified by USDA, are 50 percent each of plums and apricots. [1] The pluot fruit typically tastes like a plum but is not quite acidic. However, this relatively good potassium and vitamin C source is considered low in calories.
Nutritional Facts Concerning Pluot Fruits
The USDA does not provide specific nutritional facts for pluot fruits, but two pluots generally weigh about 5oz. They provide 80 calories and 1g of protein, zero fat and 19g of carbohydrates. Pluot fruits are also a good fiber, potassium, and vitamin C source.
Carbs
Pluot fruits are a good source of carbohydrates. They provide 19 grams per serving of two pluots. Most carbs within the fruit (about 15 grams per serving) are naturally occurring sugars. They come along with 3 grams of fiber. With a low glycemic index and a low glycemic load, pluot fruits do not cause any spike in blood sugar levels.
Fats
Free of fat, pluot fruits provide zero grams in a single serving. This makes it convenient to fit into a low-fat diet, unlike most other eating plan items that encourage fat intake.
Protein
You will absorb one gram of protein while consuming two pluot fruits. You would ingest roughly the same amount of protein in two plums. Coincidently, this is the same amount of protein you would derive by consuming two apricots. [2]
Minerals & Vitamins
There is little information about the mineral and vitamin content of pluot fruit. However, it is understood that one serving contains 226 milligrams of potassium. The pluot fruit is also estimated to provide about 10 percent of the daily vitamin C requirement along with some traces of vitamin A. [3]
Calories
A single pluot fruit contains about 40 calories. This is roughly the same amount contained within two and a half apricots. Consuming one plum is also 10 calories more than you would imbibe.
List of 5 Health Benefits of Pluot Fruits
Pluot fruits have not been properly studied for their health benefits. However, they may provide the same benefits as plums as 70 to 75 percent. Here are 5 health benefits of plums, but they cannot be confirmed for the hybrid fruit.
1. Reduces Cell Damage
The water-soluble vitamin C in a pluot fruit may provide certain health benefits. This vitamin is mainly responsible for boosting immunity, repairing cells, and slowing aging. Moreover, the pluot fruit also contains phytonutrients like phenols that have antioxidant effects.[4] They help in preventing cell damage that can lead to aging, cancer, cardiovascular diseases, and neurodegeneration. [5][6]
2. Improves Heart Health
Pluot fruits contain soluble fiber. This fiber is well known for being cardio-protective. It helps in reducing bad cholesterol. Restrained studies have shown that pluot fruit consumption is associated with improved cardiovascular risk factors. They have also been found to improve bone health and cognitive function. [5][6]
3. Lowers Diabetes Risk
Three cohort study results indicate that greater consumption of certain whole fruits significantly lowers the risk of type 2 diabetes. Although pluot fruits were not included in the study, plums and apricots were. They were identified as low-glycemic fruits. It was further noted that participants who consumed plenty of fruit juice posed a higher risk of type 2 diabetes. Therefore, if your blood sugar level is a concern, primarily eat whole fruits and keep the juice intake to a minimum. [7]
4. Relieves Constipation
This is the most widely promoted health benefit of dried plums. Their potential as a constipation remedy is known. However, since pluot fruits are not consumed as dried fruit, it is unclear whether having them would provide the same relief.
5. Promotes Eye Health
Both apricots and plums are foods that contain vitamin A. This is a vital nutrient that helps in promoting healthy eyesight. It is, therefore, possible that the pluot fruit hybrid could provide the same benefit. [8]
Conclusion
Although there are no specific reports of pluot fruit allergy, some people develop allergies to plums or apricots in particular. So watch out and contact your healthcare provider if you have birch pollen allergy or have a reaction to the raw pluot fruit.
FAQs
1. Are pluots suitable for weight management?
Pluots are low in fat and calories, with about 80 calories per 5-ounce serving. They’re high in fiber, which helps with satiety and can reduce cravings. Their natural sugars satisfy a sweet tooth without the added sugars of many processed snacks, making them a good choice for weight management.
2. Do pluots contain any special antioxidants?
Yes, pluots are rich in antioxidants, including phenolic compounds and vitamin C. These antioxidants help protect cells from oxidative stress and may slow aging. Regularly including antioxidant-rich fruits like pluots can contribute to long-term health.
3. Can pluots be part of a low-sugar diet?
Pluots are relatively low on the glycemic index, so they have a gentler effect on blood sugar. While they contain natural sugars, their fiber content helps slow sugar absorption. This makes them a suitable fruit option for those managing sugar intake, though portion control is still key.
References
- Departamento de Ciencia Vegetal, Centro de Investigación y Tecnología Agroalimentaria de Aragón (CITA), Avda Montañana 930, 50059 Zaragoza, Spain – https://pubmed.ncbi.nlm.nih.gov/35567242/
- U.S. DEPARTMENT OF AGRICULTURE – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
- Department of Biology, College of Science, Imam Abdulrahman Bin Faisal University, Dammam 34212, Saudi Arabia – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370680/
- Bioactivity & Sustainable Development (BIODESS) Group, Department of Chemistry, Rodrigo Facio Campus, University of Costa Rica (UCR), San Pedro Montes Oca, San Jose 2060, Costa Rica – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8588404/
- Department of Pharmacy, University of Napoli Federico II, Via D. Montesano 49, 80131 Naples, NA, Italy – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778072/
- Department of Breeding and Propagation of Horticultural Plants, Faculty of Horticulture, Mendel University in Brno, Valticka 337, CZ-691 44 Lednice, Czech Republic – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257765/
- Department of Pharmacy, University of Napoli Federico II, Via D. Montesano 49, 80131 Naples, NA, Italy – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778072/
- Department of Nutrition, Food and Exercise Sciences, College of Human Sciences, Florida State University, Tallahassee, FL 32306, USA – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452226/
- Department of Fruit, Vegetable and Nutraceutical Plant Technology, Wrocław University of Environmental and Life Sciences, 37 Chełmońskiego Street, 51-630 Wrocław, Poland – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376563/
- USDA Western Human Nutrition Research Center, Davis, CA – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997277/
