Pears (नाशपाती) - A magical fruit for diabetes
Pears (नाशपाती) - A magical fruit for diabetes
Diet is incomplete without fruits. Fruits give us freshness, instant energy, and health. Each fruit is unique due to its taste and special properties.
Today, we are going to talk about pears and how they are useful in diabetes.
Pears can be found in different colors like red, gold, brown, or yellow but most commonly they are green-colored, bell-shaped fruits that are sweet in taste.
Mankind has been enjoying them since ancient times. They can be had either crisp or soft.
Symbolically, pears have been found to represent immortality and prosperity in China. For Korean people, pear symbolizes nobility and grace.
Pears also means wisdom and health. Not only this, but the pear has been a sign of inner peace in some places also.
Pears calories -
100 gm of pears provide 57 calories
Pears health benefits-
1. Pears are highly nutritious
- Pears provide essential vitamins and minerals, including vitamin C, vitamin K, potassium
- Pears also contain Calcium, iron, magnesium, riboflavin, vitamin B-6, and Folate in smaller amounts.
- Pears do contain copper which plays an important role in immunity, cholesterol metabolism, and nerve function.
- Polyphenol antioxidants in pears protect against oxidative damage. Peels have six times more polyphenols so one should eat the whole fruit.
2. May promote gut health
- The insoluble and soluble fiber present in pears helps a lot in improving digestion. These fibers help by softening the stools and in turn help maintain bowel regularity
- Since the gut bacteria feed on these fibers, it puts them in the prebiotic category. The skin of pears fruit contains a lot of fiber, so it is always beneficial to eat the whole fruit.
3. Contain beneficial plant compounds
- Plant compounds in pears give them different hues.
- Plant compounds in red pears help in heart health, while green pears help in eye health.
4. Have anti-inflammatory properties
- Keep in mind, inflammation is a normal response but long-term or chronic inflammation can be harmful and may lead to heart disease and type 2 diabetes.
- The flavonoid antioxidants in pears help fight inflammation.
- Vitamins and minerals such as vitamin K, C, and Copper, help combat inflammation.
5. May offer anticancer effects
- Various compounds like anthocyanin and cinnamic acid in pears are found to have anti-cancer properties.
6. May boost heart health
- Procyanidins and quercetin antioxidants present in pears can boost heart health. If eaten regularly pears may also reduce stroke risk.
7. May help you lose weight
- Pears contain a lot of water, high fiber plus they are low in calories. So they are a weight-loss-friendly food.
- Eating pears gives a feeling of fullness which is very helpful in weight loss.
8. Easy to add to your diet
- Pears are available throughout the year plus they are easy to add to your regular diet regime.
- You can have them as a whole or use them in salads or main dishes.
Pears and diabetes –
Pears, particularly red varieties may help decrease diabetes risk.
Anthocyanins in the peel have anti-diabetes and anti-inflammatory effects.
The fiber content greatly helps in slowing down digestion which in turn helps regulate Blood sugar levels, potentially helping prevent and control diabetes
Pears have a glycemic index between 20 and 49 put them in a low-GI food category. Also, they have higher fiber content.
Also, studies suggest anthocyanins which provide color to pears can lower your chances of type 2 diabetes.
Diabetics - choose pears to make life more cheerful!
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Also, read this unique and informative blog on Guava and berries has also received a huge response.
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