9 Health and Nutrition Benefits of Pears

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Pears are rich in nutrients and several beneficial plant compounds. They may also help promote weight loss and protect against certain chronic conditions.

Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.

They&#;re not only delicious but also offer many health benefits backed by science.

Here are 9 impressive health benefits of pears.

1. Highly nutritious

Pears come in many different varieties. Bartlett, Bosc, and D&#;Anjou pears are among the most popular, but around 100 types are grown worldwide (1).

A medium-sized pear provides the following nutrients (2):

• Calories: 101
• Protein: 1 gram (g)
• Carbs: 27 g
• Fiber: 6 g
• Vitamin C: 9% of the Daily Value (DV)
• Vitamin K: 7% of DV
• Potassium: 4% of the DV
• Copper: 16% of DV

This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing (3, 4, 5).

Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function (1, 6, 7, 8).

What&#;s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh (9, 10).

summary

Pears are especially rich in folate, vitamin C, copper, and potassium. They&#;re also a good source of polyphenol antioxidants.

2. May promote gut health

Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool (11, 12).

One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs (2).

Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function (13, 14).

Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria (15).

As pear skin contains a substantial amount of fiber, it&#;s best to eat this fruit unpeeled (11).

summary

Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and overall digestive health. To get the most fiber from your pear, eat it with the skin on.

3. Contain beneficial plant compounds

Pears offer many beneficial plant compounds that give these fruits their different hues.

For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer (11, 16).

Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease (17).

Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older (2, 18).

Again, many of these beneficial plant compounds are concentrated in the skin (11).

summary

Pears harbor many beneficial plant compounds. Those in red pears may protect heart health, while those in green pears may promote eye health.

4. Have anti-inflammatory properties

Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It&#;s linked to certain illnesses, including heart disease and type 2 diabetes (19).

Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease (11, 20).

Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds&#; anti-inflammatory and antioxidant properties (21, 22, 23).

What&#;s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation (6, 24, 25).

summary

Pears are a rich source of flavonoids, which are antioxidants that may help reduce inflammation and protect against certain diseases.

5. May offer anticancer effects

Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer (11, 26, 27, 28).

A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach (29, 30).

What&#;s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers (31, 32).

While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.

summary

Pears contain many potent plant compounds that may have cancer-fighting properties. However, more research is needed.

6. Linked to a lower risk of diabetes

Pears &#; particularly red varieties &#; may help decrease diabetes risk.

One large older study in over 200,000 people found that eating five or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 23% lower risk of type 2 diabetes (34).

Additionally, a mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects (35).

What&#;s more, the fiber in pears slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels (36).

summary

Pears may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents.

7. May boost heart health

Pears may help lower your risk of heart disease.

Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol (37, 38, 39).

The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels (11, 40).

One study in 40 adults with metabolic syndrome &#; a cluster of symptoms that increases your heart disease risk &#; found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference (41).

Another study in over 30,000 women revealed that every daily 80-g portion of fruit decreased heart disease risk by 6%&#;7%. For context, a medium pear weighs around 178 g (2, 42).

Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. An older 10-year study in over 20,000 people determined that every 25 g of white-fleshed fruit eaten daily decreased stroke risk by 9% (43).

summary

Pears are rich in potent antioxidants, such as procyanidins and quercetin, that can boost heart health by improving blood pressure and cholesterol. Eating pears regularly may also reduce stroke risk.

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8. May help you lose weight

Pears are low in calories, high in water, and packed with fiber. This combination makes them a weight loss-friendly food, as fiber and water can help keep you full (44, 45).

When full, you&#;re naturally less prone to keep eating.

In one 12-week study, 40 adults who ate two pears daily lost up to 0.3 inches (0.7 centimeters) off their waist circumference (41).

Plus, a study found that women who added three pears per day to their usual diet for 10 weeks lost an average of 1.9 pounds (0.84 kilograms) (44).

summary

Eating pears regularly may help you feel full because of their high amounts of water and fiber. In turn, this may help you lose weight.

9. Easy to add to your diet

Pears are available year-round and easy to find in most grocery stores.

Eaten whole &#; with a handful of nuts if you choose &#; they make a great snack. It&#;s also easy to add them to your favorite dishes, such as oatmeal, salads, and smoothies.

Popular cooking methods include roasting and poaching. Pears complement chicken or pork especially well. They likewise pair nicely with spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.

However you choose to eat them, remember to include the skin to get the most nutrients.

summary

Pears are widely available and easy to add to your diet. You can eat them whole with the skin on or incorporate them into main dishes. These fruits are especially delicious when roasted or poached.

The bottom line

Pears are a powerhouse fruit, packing fiber, vitamins, and beneficial plant compounds.

These nutrients are thought to fight inflammation, promote gut and heart health, protect against certain diseases, and even aid weight loss.

Just be sure to eat the peel, as it harbors many of this fruit&#;s beneficial compounds.

Pears are a sweet, juicy fruit belonging to the Rosaceae family&#;s Pyrus genus. They come in various shapes, sizes, and colours, ranging from green to yellow to red.

As pears ripen, their flesh becomes softer, and the core in the centre contains tiny seeds. Pears are harvested between late summer and early fall; people often consume them fresh, canned, or dried. They are also used to make jams, jellies, and other preserves. 

Pears are a great source of vitamin C, fibre, and copper, and they contain antioxidants that can help lower blood pressure and improve digestion.

Hence, it is considered one of the most nutritious fruits. This article will explore the impact of pears on blood sugar levels and how they can benefit people with diabetes.

Nutritional Value of Pear Fruit

Knowing the nutritional value of pears can help you make an informed decision regarding who can eat, how much to eat, etc.

As per USDA, one hundred grams of pear fruit contains the following nutrients.

• Proteins: 0.36g
• Energy: 57 kCal
• Water:84 g
• Fibre: 3.1 g
• Sodium: 1 mg
• Folate: 7 µg
• Calcium: 9 mg
• Vitamin A: 1 µg
• Vitamin C: 4.3 mg
• Vitamin K: 4.4 µg

Pears offer a wealth of essential nutrients, making them an excellent snack choice or addition to a meal.

They are a good source of dietary fibre, necessary for good digestive health, and contain 12% of the recommended daily vitamin C intake. This antioxidant helps protect the body from free radicals and boosts immunity. 

Pears also have vitamin K, vitamin B-6, and copper. Copper aids in energy production and the formation of red blood cells. Furthermore, pears are low in calories and have no cholesterol or saturated fat.

Glycemic Index of Pears

The glycemic index (GI) refers to the speed at which food raises blood sugar levels.

Foods are assigned a value on a scale of 0 to 100, with higher values indicating a faster rate of blood sugar elevation. The glycemic load (GL) considers a food&#;s GI and the number of carbohydrates it contains.

As per the data, pears have a low glycemic index and load, with average values of 30 and 4.7, respectively.

It means that consuming this fruit does not result in a sudden increase in blood sugar levels. Therefore, even though pears contain carbohydrates, the amount is not enough to significantly raise blood sugar.

The HealthifyMe Note

Pears are an excellent option for people with diabetes or those trying to manage their blood sugar levels, as they are considered a low glycemic index and load food. The glycemic index and load of a pear can vary depending on the variety and ripeness, with ripe pears having a slightly higher glycemic index than unripe ones. Therefore, it is better to consume unripe pears as they have a lower glycemic index and glycemic load. 

Is Pear Fruit Good for Diabetes?

Pears are an excellent choice for people with diabetes due to their low glycemic index, which prevents a spike in blood sugar levels. Experts suggest that eating whole pears is more beneficial in controlling blood sugar levels than other pear products. 

Research shows that consuming foods rich in anthocyanins also lowers the risk of type-2 diabetes. Anthocyanin in pear fruit strengthens blood vessels and improves heart health. Therefore, eating pears as part of a healthy diet is a great way to help manage early-stage diabetes.

Pear Fruit Benefits for Diabetes

Low Glycemic Index

Pears are an excellent choice for those with diabetes, as they have a low glycemic index and glycemic load. Eating foods with a low glycemic index and load can help to keep blood sugar levels in check, which is essential for those living with diabetes.

High in Fibre

Research shows that fibre slows down the digestion of carbohydrates, thereby preventing blood sugar levels from increasing too quickly.

Furthermore, it can help to improve digestion and regularity of bowel movements, which can be beneficial for people with diabetes who may struggle with digestive issues.

Vitamin C

As per research, vitamin C acts as an antioxidant, protecting those with diabetes from the damage caused by high blood sugar.

In addition, vitamin C can potentially reduce inflammation, which is essential for people with diabetes, as inflammation can lead to diabetes-related complications.

Low in Calories

Pears are a beneficial choice for people with diabetes as they are low in calories. By controlling calorie intake, a person can maintain a healthy weight, key to diabetes management. Furthermore, pears contain essential nutrients and no cholesterol or saturated fat.

The HealthifyMe Note

Pears are an excellent option for people with diabetes due to their low glycemic index, glycemic load, and high fibre content. They also have a high vitamin C content, are low in calories, and contain no cholesterol or saturated fat. Therefore, eating a moderate amount of pears can aid blood sugar management, digestion of fibre, and overall health.

Diabetes Friendly Ways to Consume Pear Fruit

One can enjoy pears in a diabetes-friendly way by eating them unripe and without adding sugar. Some ideas for incorporating them into meals include:

• Eating fresh pears is the best way to get the most out of them. In addition, consuming unripe pears is a great way to enjoy them, as they have a lower glycemic index and glycemic load than when they are ripe. 
• Incorporating pears into your salad is an excellent way to enjoy them. Try a combination of leafy greens, nuts, and a vinaigrette dressing for a delicious and nutritious meal.
• A pear chutney is a tasty and diabetes-friendly option for eating this fruit. One can enjoy it with chapatti or rice.
• One can incorporate pears into Indian curries for a hint of sweetness. When combined with vegetables or meat, they can add flavour complexity and help reduce the overall glycemic index of the meal.
• Pear and Yoghurt: Enjoy a diabetes-friendly snack by mixing chopped pears with plain yoghurt. This delicious combination can also be served as breakfast. 
• Pear Raita: Make diabetic-friendly raita by combining grated or mashed pears with yoghurt and adding spices and cumin. This raita makes a tasty accompaniment to any meal.

How one eats pears can affect their glycemic index. Asian pears, commonly found in India, are the healthiest when eaten raw with the peel on. However, one can also cook or combine them with other ingredients for increased effectiveness.

The HealthifyMe app offers a range of easy-to-cook, diabetes-friendly recipes using pears to suit your needs.

Furthermore, you can talk to registered HealthifyMe nutritionists to determine the quantity and time of consumption to reap maximum benefits according to your particular health status and needs. 

Conclusion

To summarise, pears can be an excellent snack for people with diabetes. With their low calorie and low glycemic index, they will not cause blood sugar levels to rise suddenly.

Additionally, they are a good source of fibre, which helps to regulate blood sugar and aid digestion. However, people with diabetes must keep an eye on portion sizes and monitor their blood sugar levels when introducing new foods.

Overall, pears can be an excellent addition to a diabetic&#;s diet as part of an overall balanced diet.

Research Sources

1. The U S Department of Agriculture

https://fdc.nal.usda.gov/fdc-app.html#/food-details//nutrients

2. Glycemic Index Guide

3. Różańska D, Regulska-Ilow B. The significance of anthocyanins in the prevention and treatment of type 2 diabetes. Adv Clin Exp Med. Jan;27(1):135-142. doi: 10./acem/. PMID: .

https://pubmed.ncbi.nlm.nih.gov//

4. Flourié, B. (). The Influence of Dietary Fibre on Carbohydrate Digestion and Absorption. In: Schweizer, T.F., Edwards, C.A. (eds) Dietary Fibre &#; A Component of Food. ILSI Human Nutrition Reviews. Springer, London. https://doi.org/10./978-1---9_10

https://link.springer.com/chapter/10./978-1---9_10

5. Dakhale GN, Chaudhari HV, Shrivastava M. Supplementation of vitamin C reduces blood glucose and improves glycosylated haemoglobin in type 2 diabetes mellitus: a randomised, double-blind study. Adv Pharmacol Sci. ;:. doi: 10.//. Epub Dec 28. PMID: ; PMCID: PMC.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC/

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