Some people with diabetes probably think they can’t have fruit, especially dried fruit like prunes, because of naturally occurring fruit sugars. However, prunes (also called dried plums) have a lot more going for them than their well-known laxative effect. Let’s take a fresh look at this underrated fruit, which humans have been eating since the days of the Roman Empire.

One serving of prunes, 1/4 cup, has just 100 calories, 26 grams of carbohydrate, and 3 grams of fiber. Prunes are fat-free, cholesterol-free, and low in sodium, and they have a low glycemic index, which means they are less likely to cause spikes in blood glucose when eaten alone. They also contain antioxidants, which research suggests may help prevent a number of chronic diseases.

Most people with diabetes should be able to fit fruit into their individualized eating plan. To enjoy fruit safely, make sure that your portion sizes are accurate. And if fruit raises your blood sugar during snacktime, then opt for different foods at those times and work fruit into your eating plan at different times, or in combination with other foods.

Prunes can be found in the dried fruits section of supermarkets. Choose soft fruits that have blue-black skins free from imperfection. They can be stored for up to six months in a cool, dry place if kept in an airtight container.

The obvious way to eat prunes is out of hand, but we have some other ideas. Chop them up and add them to your favorite green salad for a burst of sweet flavor, or stir them into a bowl of steaming Irish steel-cut oatmeal. Also consider using prune purée as a substitute for some or all of the fat in baked goods—this dramatically reduces fat and cholesterol.