Pears have been enjoyed for centuries for their great flavor and supposed health benefits. They are one of the most versatile fruits that can be part of tasty either sweet recipes and for all meal or snack occasions. To get all of the amazing health benefits pears have to offer, be sure to eat the whole pear as the colorful skin is where many of the fruit’s antioxidants are concentrated.
If you only think about pears during the holidays, when your employer or clients send you a fruit basket, you are missing out on important health and wellness benefits. nutritional benefits. Here are four reasons why this popular tree fruit should be on your shopping list year-round.
In addition to their great flavor, pears are packed with nutrients. A medium pear is a good source of vitamin C and an excellent source of fiber with six grams per medium 100-calorie pear. Pears also contain some potassium, vitamin K, copper, magnesium, and B vitamins that lower blood pressure. Pears are also rich in many bioactive compounds, such as anthocyanins, which also provide countless health benefits, including reducing the risk of chronic diseases.
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It is true. Pears are considered a low glycemic index food, thanks in part to their high fiber content. Furthermore, a study published in Food and Function looked at the association between apple and pear consumption on the risk of developing type 2 diabetes. Researchers reported an 18% reduction in type 2 diabetes risk among those who said they enjoyed more apples and pears compared to those who ate less . For every pear you eat during the week, you can reduce your risk of diabetes by about three percent. Adding one pear a day to your healthy eating plan would provide an estimated 21% reduction in risk of type 2 diabetes! Pears are believed to provide antidiabetic properties through its beneficial phytonutrients.
Pears, especially those with colorful skins, provide beneficial phytonutrients like flavonoids. Flavonoids are known to help reduce inflammation by neutralizing free radicals. Flavonoids may also help improve vascular health and reduce the risk of heart disease and certain types of cancer and type 2 diabetes. Other studies suggest that flavonoids help reduce symptoms and risks associated with asthma and many other related conditions with premature aging.
A medium pear is just 100 calories and contains six grams of satiating fiber, or about a quarter of the recommended daily fiber intake. The benefit of all that fiber is that it helps keep you full longer. In a 12-week study published in the journal Nutrition, the women were divided into three groups. One group added three apples to their diet, another added three pears a day, and the third added three low-fat oatmeal cookies. The study found that women who enjoyed apples or pears lost almost two pounds in 12 weeks, without making other dietary changes.
Pears are a delicious and healthy addition to anyone’s diet. They are also so versatile that they combine with savory or sweet foods. Enjoy them fresh, grilled, or poached, as a salad dressing, on a grilled cheese sandwich, or in a smoothie.
Julie Upton, MS, RD, CSSD
Julie Upton is an award-winning registered dietitian and communications specialist who has written thousands of articles for national media outlets, including The New York Times, US News & World Report, and USA Today. read more
