Are pears good for people with diabetes? People with diabetes often believe that eating too many fruits can increase their blood sugar levels. Technically, some fruits contain a good amount of carbohydrates, making them unfavorable for diabetes management. However, fruits like peers do not fall under this category. With a rich amount of vitamin and minerals and low carb/sugar content, it is one of the best bets for diabetes.
How are pears good for diabetes?
First, let’s talk about the glycemic index of pears.
The glycemic index (GI) is a tool that assesses how a portion of food with carbs can raise blood sugar levels. In order to control and maintain normal sugar levels, it is essential to eat foods that are in the range of low or medium GI. So, what is the GI score?
The GI score of a medium-sized pear is 30. One serving of pears falls between 20 to 49 on the glycemic index chart. This score is categorized under low-GI food, which means that pears are excellent and safe for people with varying blood sugar levels. What makes it extra safe? It is the presence of high fiber in pears. A small pear has around 7 grams of fiber, which almost 20% of the fiber you need daily.
Aside from the low GI score of pears, it is a rich source of vitamin C and other nutritious compounds which makes the fruit more beneficial for diabetes.
One of the compounds present in pears is antioxidants. These compounds prevent the development of other health complications. Furthermore, the presence of antioxidants in pears reduces your risk for heart disease, which is one major complication for people with uncontrolled diabetes.
The following includes the significant benefits of eating pears that may help in managing your blood sugar levels:
- It fights inflammation.
- It serves as an antihyperglycemic.
- It aids with the digestion process.
The nutritional profile:
- Calories – 101
- Carbohydrates – 27 grams
- Fiber – 5.5 grams (71% insoluble and 29% soluble)
- Vitamin C – 7.65 grams
- Potassium – 206 mg
Other nutrients present:
- Antioxidants
- Fructose
- Sorbitol
- Vitamin A, E, B-1, B-2, B-3, B-9
- Calcium
- Zinc
- Carotenoids
Takeaway
It is safe for diabetes. Although it has a sweet taste, it has little impact on blood sugar levels. The presence of high fiber makes it one of the most suitable fruit to eat if you have diabetes. You can consume this fruit as a snack, as a dessert, or even add it to your meal recipes. You can also combine pears with low-carb foods to add extra taste to your meals. Take a second opinion from your doctor on the portion and frequency of eating pears.
Doctor’s Recommendation
It is generally best to avoid carbohydrates as much as possible, especially for diabetic individuals. Berries are a better fruit option.
