Fresh Pears eaten raw along with a handful of nuts make a great snack. The fruit also makes a wonderful addition to your dishes, salads, and smoothies. Try them roasted or poached as a dessert with fresh cinnamon and nutmeg or bake them alongside chicken and pork. The fruit pairs nicely with mild, creamy cheeses like Gouda and brie as well.
Pears are a nutritional powerhouse packed with fiber, vitamins, and potent plant compounds. These nutrients also have the power to fight inflammation, promote heart health, and ward off disease.
What’s more, studies show that pears can even aid weight-loss. Keep reading to find out how eating pears can actually help you shed belly fat and reduce your waist circumference.
Are Pears Keto Friendly?
Pears are quite high in carbs and may not be the best fit the keto diet. A single medium-sized pear provides 22 grams of net carbs. Although the fruit does contain a good amount of fiber to help offset those carbs, eating them regularly may throw your body out of ketosis.
Berries are much lower in sugar and higher in fiber than other fruits. A half-cup serving of fresh strawberries, blueberries or raspberries can be enjoyed even on a strict low-carb diet. Other low carb fruits include avocado, lemon, watermelon and cantaloupe.
How Many Carbs are in Pears?
One medium pear weighing 166 grams contains 28 grams of carbs, 6 of which are fiber, bringing the total net carbs down to 22 grams. If you are following a strict, low carb diet, like Keto, choose from low carb fruits like lemon, avocado, and most berries.
How Many Calories are in Pears?
One medium pear (about 166 grams) contains 100 calories. The pear is a nutrient-dense fruit that is also fat-free, making it a great food choice for those following a calorie-reduction diet.
|Amount: 1 medium pear (178 grams)|
|Total Fat 0.3 grams||0%|
|Sodium 14.8 milligrams||0%|
|Total Carbohydrate 27 grams||4%|
|Dietary fiber 5.5 grams||6%|
|Sugar 17 grams|
|Protein 0.6 grams||2%|
Rich in Nutrients and Antioxidants
Pears are an excellent source of vitamin C, vitamin K, and potassium. They also provide smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B-6, and folate.
Red pairs contain powerful plant compounds, such as carotenoids, flavonoids, and anthocyanins. These nutrients have powerful antioxidant effects that fight free radicals and prevent disease.
According to one study conducted by the Baltimore Longitudinal Study of Aging, pears were found to be among the top contributors of flavonoids in the diet.
Pears contain prebiotics to promote bowel regularity, relieve constipation and support good digestive health. They also contain pectin, a fruit fiber that nourishes gut bacteria.
In a 4-week study published by Research Institute of General Surgery at Jinling Hospital in China looked at the effects of pectin on digestion. A group of 80 adults with constipation received 24 grams of pectin daily (the kind of fiber found in pears). The participants experienced constipation relief and increased levels of healthy gut bacteria.
Promotes Heart Health
Eating pears regularly may reduce the risk of heart disease and stroke. Pears contain many beneficial plant compounds antioxidants, such as procyanidins and quercetin that have been shown to strengthen blood vessels and reduce cholesterol. Red pears consumed with the skin are especially helpful in promoting good heart health.
Long-term inflammation can be dangerous as it is linked to certain illnesses, including heart disease and diabetes. The flavonoids in pears act as antioxidants that may help reduce inflammation and protect against various diseases. Pears also contain nutrients like copper, vitamin C and vitamin K, all of which fight inflammation.
Anthocyanin and cinnamic acid, two important plant compounds in pears have been shown to combat cancer. Diets that contain fresh fruits, including pears, help protect against certain cancers, including those of the lung, stomach, and bladder. Research suggests that fruits rich in flavonoids like pears may also protect against breast and ovarian cancers.
Pears are safe for most people when eaten in normal food amounts. However, there isn’t enough information to know if pears are safe when taken in high doses as medicine.
Keto Spiced Roasted Pears
- 2 Fresh pears
- 2 Tablespoons melted butter, unsalted
- 1 Teaspoon vanilla extract
- ½ Teaspoon fresh Cinnamon, ground
- Wash, peel, and core the pears.
- Cut each pear in half lengthwise.
- Mix together melted butter, vanilla, and cinnamon. Brush the mixture all over the pears.
- Bake for 30 minutes per side at 350°Farenheit, basting every 10 minutes.
- Remove from oven and b the pears one last time with the pan juices.
- Serve warm over Greek yogurt or low carb ice cream.
Makes 4 Servings. Each pear half contains 78 calories and 10 grams of net carbs.
Types of Pears
Although there are over 3,000 types of pear around the world, the most common types marketed in the United States include:
- Red Bartlett
- Green Anjou
- Red Anjou
Are Pears Good for Weight Loss?
Pears are an excellent fruit for weight loss as they contain only 56 calories per 100-gram serving. The fruit also has a high water content as it is made up of about 84% water. Water-rich foods like fruits and vegetables can contribute to maintaining a healthy weight making pears a reliable weight-loss food. This combination of water and fiber can help keep you full so that you’re less prone to overeating.
One study published by the Department of Nutrition, Food, and Exercise Sciences at Florida State University looked at the link between pears and weight loss. Researchers discovered that 40 adults who ate 2 pears daily lost over an inch off their waist circumference over a 3 month period.
Are Pears Good for Diabetics?
Pears can be a part of a diabetic-friendly diet. In fact, the fruit may help reduce your risk of type 2 diabetes because of their high content of fiber and anthocyanin.
One large study conducted by the Division of Diabetes, Centers for Disease Control and Prevention in Georgia looked at the role of fresh fruit consumption on diabetes prevention. Over 200,000 people found that eating 5 or more weekly servings of anthocyanin-rich fruits like red pears had a 23% lower risk of developing type 2 diabetes.
Another study conducted in China on mice and published in the Journal of Functional Foods found that plant compounds, like anthocyanins contained in pear peel, offered both anti-diabetes and anti-inflammatory effects.
Are Pears Safe to Eat During Pregnancy?
Pears are safe to consume during pregnancy in normal food amounts, but there’s not enough information to know if they are safe to be used medicinally in larger amounts. Stick with normal food amounts if you are pregnant or breast-feeding.
How Do You Ripen Pears?
Pears do not ripen while on the pear tree, therefore, you may need to allow pears to ripen in a warm, sunny area for several days, or until the neck of the pear yields to pressure.
Once they are ripe, they become sweeter and softer. Pop them into the refrigerator when they reach the level of ripeness you prefer, as refrigeration will halt the ripening process.