Pear Health Benefits, Risks and Tips

Called the “butter fruit” by many Europeans because of its smooth texture, a pear makes an ideal snack, dessert, or even a sweet or spicy side dish. Pears are a delicious treat when served fresh, but they can also be baked, poached, or sautéed. One medium pear has about 100 calories and provides about 6 g of fiber. Canned pears lose most of their vitamin C due to the combined effect of peeling and heating. They are also higher in calories, especially if they are packed in heavy syrup. There are about a dozen common varieties of pears—such as Bartlett, Anjou, and Bosc—and they have similar nutritional values.

Health Benefits

Lowers cholesterol levels.
Pears are loaded with several types of fiber, including pectin, a soluble fiber that helps control blood cholesterol levels.

Relieves constipation.
Cellulose in pears, an insoluble fiber, is also known as a bulk-forming fiber and has a mild laxative effect, helping to promote normal bowel function.

Helps lower blood pressure.
Loaded with potassium, pears can help keep blood pressure under control.

May lower diabetes risk.
Pears are a good source of antioxidants, and that may be especially important for people concerned about type 2 diabetes. According to a 2012 Harvard study, eating anthocyanin-rich foods such as pears more than five times a week was associated with a lower risk of developing type 2 diabetes. Pears also have a low glycemic index and load, which is helpful for people with diabetes

Health Risks

Allergic reactions.
While fresh pears rarely cause allergic reactions, dried pears often contain sulfites, which can provoke asthma attacks or allergic reactions in susceptible people.

Tooth decay.
Dried pears provide a more concentrated form of calories and nutrients than fresh pears; their high sugar content and sticky texture may promote tooth decay.

Eating Tips
• Add pear chunks to a spinach salad with blue cheese crumbles.
• Cook pears into a chunky sauce seasoned with nutmeg.
• Poach pears in pomegranate juice.

Buying Tips
• Once ripened, pears are highly perishable, so the fruit you buy at the market is likely to be slightly underripe.
• Pears are ripe when the skin is less shiny, the flesh at the stem yields slightly to the touch, and the fruit has a slight fragrance.
• Choose pears with smooth skin, and avoid any that are dark or bruised.

Storing Tips
• Allow pears to ripen at room temperature for a few days (speed up the process by leaving them in a brown paper bag).
• Once ripe, you can refrigerate them for a few days until ready to eat.