An apple a day may keep the doctor away, but is our obsession with the crisp, juicy fruit overshadowing other fruits? We tend to opt for apple pie over pear crumble, but there are some amazing health benefits of pears that you should know about.
Here's how pear nutrition stacks up, along with four science-backed health benefits of pears that'll make you head for the pear section the next time you're at the grocery store.
Pear Nutrition
Pears are a delicious, low-calorie snack, and are chock-full of hard-to-get nutrients. Here's the nutritional breakdown for one medium-sized pear, per the USDA:
Pears deliver a hefty amount of fiber, which helps keep you full and keeps your heart and gut healthy. Pears are also relatively low in calories and have no added sugar. Pair your pear with protein—think cheese or nuts—for a well-rounded healthy snack.
Pears Are Good for Your Digestion
Boasting 6 g of fiber, pears have more fiber than a 1-cup serving of kale. From helping you maintain a healthy weight to reducing your risk of developing type 2 diabetes, eating enough fiber is integral to a well-balanced diet. Not to mention, we're very thankful for the digestive benefits a high-fiber diet provides (fiber makes your poop softer and bulkier, making it easier to go), and we love that we can get over 20% of our daily recommended value from a pear, according to the U.S. Food & Drug Administration.
Pears Have a Low Glycemic Index
Even though pears have some natural sugar, their high fiber content ensures your blood sugar won't go soaring after eating one (which makes them a perfect on-the-go snack for people with diabetes). For example, a 2017 review in Food & Function showed that people who regularly ate whole pears and apples significantly reduced their risk of type 2 diabetes. Plus, their low glycemic index means you won't be hungry minutes after snacking on one.
Pears Are Good for Your Heart
A 2022 review in BMC Medicine confirms what many previous studies had shown: Fiber plays a role in decreasing blood pressure and cholesterol, which decreases your risk of developing heart disease. Since pears are high in fiber and potassium—which helps counteract excess sodium, according to the American Heart Association—they're a great snack to incorporate into a heart-healthy diet.
Pears Are Free Radical Fighters
The vitamin C in pears fights off free radicals. This is great news, as free radicals can put your cells under oxidative stress and lead to chronic disease, per a 2020 review in Frontiers in Physiology. This means eating pears—and other foods high in antioxidants—can reduce your risk of developing cancer, diabetes, heart disease and even neurodegenerative diseases like dementia.
The Bottom Line
Pears are good for your digestion, heart and blood glucose levels. They're also free radical warriors. Eat pears raw or try cooking with them in recipes like Baked Oatmeal with Pears, Roasted Butternut Squash & Pear Quinoa Salad and Pear Custard Pie.
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