Are Pears Good for Diabetics?
Pears are an excellent snack for diabetics because they have a low glycemic index of only 38! They are also low in calories (100) and carbohydrates (26 grams). The key for a snack that is good for someone with diabetes in a low calorie, low carb, combination.
The glycemic index is the scale of how a particular food will affect your sugar. So the fact is that certain foods contain carbohydrates that raise your blood sugar and anything on the scale that is under 55 is considered a low glycemic food and pears are a great choice coming it at 38.
So we know that fruits have sugar. You might think that they are off limits when it comes to diabetes. That’s just not true, unless a specific fruit is high on the glycemic chart of over 55. Now you may or may not like pears. I love pears and since you’re reading this, I’m betting that you do too! 🙂
So what’s another reason for eating pears when you’re a diabetic? Well, in one word, fiber. Pears are high in fiber. But just like apples, you should eat pears with the skin on. A pear that is medium in size contains 5 grams of fiber. It’s just that important for you to have fiber in your diet and especially when you have type 2 diabetes.
Just what exactly does fiber do for you? It’s vital for your health because it not only helps control your blood glucose levels, it helps with lowering your cholesterol, and aiding in maintaining your weight. So if you want to lessen the chance of spiking your blood sugar by having reducing the absorption of carbohydrates into your bloodstream, then have a snack such as a pear that will help you do this!
Let’s face it. We all get the sweet tooth cravings, don’t we? We don’t have to succumb to the unhealthy cookies and candies calling our name. Pears can solve your sweet cravings and in a healthy way. Whether you have a pear or cut it up into pieces with fat-free whipped cream is your choice. Either way you’ll kill two birds with one stone by satisfying your craving and not raising your blood sugar!
Research has shown that having a diet that is deficient in fiber could increase your risk of developing heart disease and type 2 diabetes. Pediatricians suggest early on the we have a diet with lots of fiber for this reason. I remember our pediatrician suggesting pears for our daughter and she loved them! Pears have both insoluble and soluble fiber which is equally important.
Health Benefits of Pears
1- Losing Weight- Calories are always of the the biggest concerns when it comes to losing weight especially when it comes to fruit. But with pears you’ don’t have to be concerned because a medium sized pear is around 100 calories. That’s just a mere 5% of your daily total allowance. And they do provide you with a lot of healthy nutrition. You can get a lot from pears as far as energy too along with fiber that fills you up and resulting in weight loss.
2- Cancer Prevention- Why are antioxidants so important? They consist of anti-cancer properties which pears contain. This has been linked to preventing such cancers such as breast, colon, rectum, and lung cancers. It makes sense that a natural food such as pears would have the benefits of preventing these horrible diseases. A pear a day as they say. 🙂
3- Enhance Circulation- It’s not a good thing if you have poor circulation. If you are deficient in iron and are suffering from anemia, you’ll want to boost your iron intake. Pears offer iron and copper and have large amounts of both that will aid in the absorption of minerals into your system.
Because pears are high in copper and iron, you can help to weakness of your muscles, averting the breakdown of organs in your system, avoiding fatigue, and affecting your memory and thinking skills. So if pears can help you with these important issues, why wouldn’t you have them as part of your diet? They would be a part of my diet if they weren’t already!
4- Heals Wounds Faster- Pears can enhance the speeding up of your wounds in healing them faster. To me sometimes, it takes too long for a wound to heal. You want to encourage the health of your skin and your joints. This is done by expediting a protein that comes from vitamin C in pears known as collagen.
Because of this process your collagen can be functioning at its maximum rate and at the time your immune system is working to repair your body inside, your wounds will be healing faster on the surface of your skin.
5- Constipation- Nobody likes being constipated. What you want to to is obviously avoid being low in fiber and being dehydrated. That will do it for sure! You don’t want to get to where it’s constipation that’s chronic and requires a doctor’s attention.
Pears can offer both fiber and water since they consist of ample amounts of both. Drinking plenty of water and getting fiber from other foods is going to help this situation as well. But the fiber from pears is also going to help with your gut as far as probiotics as well. And because the probiotic bacteria are good bacteria that are part of your immune system defense against illnesses and diseases, you’re doing your body more good than you know!
6- Cognitive Health- I mentioned before that pears have high amounts of copper and a medium sized pear can be extremely beneficial for your nervous system. Senses of the brain that can help you to remember better and learn more are affected and can strengthen them.
There is a very strong antioxidant in pears called quercetin. This is powerful in the protection against type 3 diabetes or otherwise known as Alzheimer’s disease. You can only get this disease if you have diabetes.
7- Blood Pressure- Hypertension is dangerous and can cause a boatload of trouble. It can lead to strokes, heart attacks, and a host of other health issues you don’t want a part of. But the quercetin in pears is a powerfil antioxidant that not only is helpful with your cognitive health, it also plays a huge role in maintaining a normal blood pressure. Don’t take high blood pressure lightly! Check your own or have your doctor check it regularly because your life depends on it!
8- Your Colon- It’s fiber that you want and need to have a healthy colon, keep your stomach and digestive system functioning and helping to prevent colon cancer. You’ll get 5 % of your daily value of fiber from a normal sized pear. But always include the skin because half of the fiber is in the skin itself.
9- Your vision- I always say that my eyes are the most important thing to me! With diabetes and age as well, you want to take extra care for your eyes. Pears happen to be on the top of the fruit list when it comes to benefits for your eyes and your vision.
10- Immune System- Why is your immune system so vital to your health? It’s because it keeps your body free from disease and illness and keeps you alive. Your immune system can help you if you help it.
You need vitamins and nutrients such as vitamins B2, B3, B6, folate, C, and vitamin K to help make your immune system be strong and these vitamins are all found in pears. Keep your immune system strong by eating a medium sized pear a day.
11- Osteoporosis Prevention- This is a disease that usually affects the elderly and it takes away the strength from your bones which makes them a target for breaking more easily. The way to combat this is with calcium and pears can surely provide enough calcium for you.
12- Cholesterol Levels- When you think of high cholesterol levels, you think of your heart right away. It’s important to have the proper HDL (good) cholesterol, and LDL (bad) cholesterol numbers. You do want to do anything you can to prevent strokes and heart attacks and pears again can help with an extremely powerful compound known as pectin which is found in the skin of both pears and apples.
13- Detoxification- You want your body to flush all the toxins out through healthy bowel movements and bile. The water and fiber content in pears will help you to accomplish this. One reason that pears are so beneficial in this matter is because they are 90% water and that makes a smooth bowel movement to flush out the toxins properly.
Side Effects of Pears
Too much of anything is not good for you no matter what it is. But I want to mention a few things that you should know about eating too many pears. And of course, I want to also mention that anything you do should be approved by your doctor. So consult with him or her with everything you do! Safety first!
*Excessive Pears for Digestion- One medium pear a day is good and healthy for you. It helps your digestive system. Too many pears? Not good. It’s because they could interrupt the absorbing of nutrients into your body.
*Vitamin C- An overload of vitamin C may cause you to experience vomiting, nausea, headache, heartburn, or diarrhea.
*Medications for Hypertension- Because pears contain potassium that helps to lower blood pressure, you’ll want to be careful if you’re taking blood pressure medications because you certainly don’t want your blood pressure going too low!
Are pears good for diabetics? Absolutely! Don’t overdo it. You know how healthy they are and are good they are for your blood sugars because of their low glycemic index. Take advantage of this wonderful fruit for your health. It will not spike your blood sugar and there aren’t many side effects either.
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