Medium-sized fruits mostly eaten raw or canned, pears (Pyrus communis) are filling and highly refreshing. They are rich in both soluble and insoluble fiber. An average pear contains about 5 ½ grams of fiber, that is roughly 14 to 22 percent of the recommended daily dietary intake for men and women. Half of the fiber of this fruit comes from its skin.[1,2]
Pectin, an insoluble fiber in pears, improves digestion, decreases blood fat, lowers cholesterol levels, controls blood sugar levels and can also help prevent cancer.[3,4,5,6]
Pears are also rich in antioxidants.[7,8,9] Chlorogenic acid found in it is a potent antioxidant that can lower blood pressure.[10,11,12] The antioxidant quercetin has anti-inflammatory and antibacterial properties.[13,14] Epicatechin, another powerful antioxidant, can prevent the development of atherosclerosis (clogging of arteries caused by deposition of fats in the arteries). Cyanidin, a major anthocyanin antioxidant, has the potential of protecting the body from oxidative stress and damage to blood vessels.[16,17]
An average pear is low in calories and has only 101 calories. A study of 40 overweight women found that pears caused more weight loss over time when compared with oats.[18,19] They can also induce weight loss by stimulating the growth of beneficial bacteria in the digestive tract.
Pears For Type 2 Diabetes
Type 2 diabetes is characterized by high blood sugar levels due to insulin resistance or an inability to produce sufficient insulin.
Pears are rich in flavonoids (plant antioxidants) such as quercetin, epicatechin, and anthocyanins that can improve insulin sensitivity and help prevent type 2 diabetes.[22,23] The skin of the fruit is rich in antioxidants and anti-inflammatory compounds that can reduce the risk of contracting diabetes complications such as diabetic foot, diabetic neuropathy, fatigue and excessive thirst.
How To Take It
- Eat one pear after every meal to have better control over your blood sugar levels.
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