Nutrition alert: One pear (178 grams) contains…

Pears are not only delicious, but they also come packed with several benefits for digestive health, heart health, apart from being rich in various essential vitamins and minerals. They are also low in glycemic index, making them diabetic-friendly fruit.

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Highlighting the same, Dr. G Sushma, Consultant, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said, "Incorporating fruits like pears into your diet can be a delicious and nutritious way to support your overall health. Pears are a great source of dietary fibre, providing about 24 percent of the recommended daily intake per medium-sized fruit. They are also rich in antioxidants, such as vitamin C and copper, which can help protect cells from damage caused by free radicals."

The nutritional profile of one pear

The nutritional profile of a medium-sized pear (approximately 178 grams), as shared by Dr Sushma, is as follows:

– Calories: 101
– Carbohydrates: 27 grams
– Fiber: 6 grams
– Sugar: 17 grams
– Fat: 0 grams
– Protein: 1 gram
– Vitamin C: 7% of the Daily Value (DV)
– Vitamin K: 6% of the DV
– Potassium: 5% of the DV
– Copper: 4% of the DV

Health benefits of pear

Below are the various health benefits of pears, according to the expert:

Digestive health:

The high fibre content in pears promotes healthy digestion and can alleviate constipation.

Heart health:

The fibre and potassium in pears can contribute to heart health by reducing the risk of heart disease and maintaining healthy blood pressure levels.

Weight management:

Pears are relatively low in calories and high in fibre, which can help you feel fuller for longer and manage your weight.

Blood sugar control:

Pears have a low glycemic index, meaning they have a minimal impact on blood sugar levels. They can be a good choice for individuals with diabetes.

Anti-inflammatory properties:

Pears contain antioxidants and flavonoids that have anti-inflammatory effects, potentially reducing the risk of chronic diseases.

Can diabetics eat pears?

Yes, diabetics can eat pears in moderation. In fact, pears have a low glycemic index, meaning they do not cause blood sugar spikes. "For diabetic patients, pears can be a part of a balanced diet. However, it's important to monitor portion sizes and consider the overall carbohydrate content of meals to maintain stable blood sugar levels," advised Dr Sushma.

Is pear safe for pregnant women?

Pears are generally considered safe for consumption during pregnancy. Rather, they provide "essential nutrients, including fibre and vitamins, which can support maternal and foetal health." However, as with any food, it's important to practice proper food safety and wash the fruit thoroughly before consuming.

Things to keep in mind

Some things to keep in mind when consuming pears, as per the nutritionist:

Allergies:

Some individuals may have allergies to pears or other fruits. If you have known allergies, it's essential to exercise caution and consult a healthcare professional.

Individual variations:

Nutritional needs and tolerances can vary from person to person. It's always a good idea to consider individual health conditions and consult a healthcare professional for personalised advice.

Moderation:

While pears offer various health benefits, it's important to consume them in moderation as part of a balanced diet that includes a variety of fruits, vegetables, whole grains and lean proteins.

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Why are pears good for you?

Pears are loaded with nutrients and beneficial plant compounds. They can aid in weight management, support heart health, and offer dietary fibre. Incorporating pears into your diet could also help in protecting against some chronic conditions.

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