Among the juicy and delicious fruits that people with diabetes can snack on without worrying about their blood sugar levels going out of control, is the humble pear.
The bell-shaped fruit is said to have originated in the Caucasus more than 4000 years ago.
Pears have been well-renowned for their flavour and medicinal properties since time immemorial.
Full of fibre, antioxidants, and an army of vitamins and minerals like Vitamin C, vitamin K, potassium among others, it is also one fruit that you can trust for keeping your cholesterol levels in check and warding off risk of heart disease.
Here are all the reasons to have pear:
1. Controls blood sugar spikes
Categorised among low-GI foods, pears can be a convenient and refreshing snack for people with type 2 diabetes. According to The American Journal of Clinical Nutrition, consuming pears can lower diabetes risk thanks to a beneficial antioxidant anthocyanin that keeps blood sugar spikes in check.
2. Reduces risk of heart diseases
Pears are high in potassium which could keep blood pressure in check, which could ward off heart disease. Anthocyanin in pear can protect against coronary artery disease according to the journal Frontiers in Nutrition. Eating pear also lowers your stroke risk
3. Lowers cholesterol
Pears are a rich source of important minerals like copper and potassium which also plays a role in cholesterol management. According to Open Heart Journal, patients with hypercholesterolemia supplemented with copper at 5 mg/day for 45 days had a decrease in total cholesterol, LDL, and triglycerides, and an increase in HDL cholesterol. Having the fruit regularly can cut bad cholesterol (LDL), while increasing the good one (HDL)
4. Alzheimer’s and dementia
Pears can cut risk of neurodegenerative diseases like Alzheimer’s disease and dementia. They are a storehouse of antioxidants and anti-inflammatory compounds apart from flavonoids like quercetin and kaempferol that can protect brain cells from oxidative stress and inflammation. According to a study, the consumption of pear is linked with a decreased risk of all-cause dementia.
5. Cancer
Incorporating pear in your daily diet can also reduce cancer risk as they have powerful cancer-fighting compounds. A 2021 review published in BMC Complementary Medicine and Therapies, found that flavonoids and triterpenoids in pear may have anticancer and anti-tumor effects. Antioxidants and flavonoids in pear also protect from cancer.
Eating pear every day also makes sure your digestive health remains robust. With high amount of fibre in the fruit, it can add bulk to your stool and keep your gut health in top shape.
