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/169118/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. 2018 Jan;27(1):135-142. doi: 10.17219/acem/64983. PMID: 29521054.
https://pubmed.ncbi.nlm.nih.gov/29521054/
4. Flourié, B. (1992). 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/10.1007/978-1-4471-1928-9_10
https://link.springer.com/chapter/10.1007/978-1-4471-1928-9_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. 2011;2011:195271. doi: 10.1155/2011/195271. Epub 2011 Dec 28. PMID: 22242019; PMCID: PMC3254006.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3254006/
