The Delicious duo between taste and health
Fall has ushered in a harvest of tasty fruits such as apples, cranberries, figs, and often overlooked pears!
Pears are perfect for fall as they are easy to carry, full of nutrients, and pair well with a variety of other fall fruits and vegetables. Also, pears can be used in an array of dishes from salads to main courses and in desserts.
There are over 3,000 varieties of pears worldwide, however only ten principal varieties are grown commercially in the Pacific Northwest, accounting for 80% of the US fresh pear production. Bartlett, Bosc and Anjou are ones you will most likely see on the shelves. In addition, pears fall into two categories based upon when harvest begins – summer pears start harvest in August; winter pears start harvest late August and go well into September. Some common winter pears include Bosc, Concorde, Anjou and Seckel. While Bartlett, Starkrimson and Tosca.
Nutritional Benefits
Gut Health
Pears are rich in both soluble and insoluble fiber, making them a great support for digestion and overall gut health. Be sure to consume the skin of pears as it can provide about 6 grams of fiber.
Heart Health
Being low in sodium, cholesterol and fat makes pears a great heart healthy snack. The fiber provided by pears can also help reduce cholesterol by sweeping through the body to bind up excess dietary cholesterol. Pears are also higher in potassium which can help lower blood pressure by allowing the body to remove excess sodium via urine.
Immune Boost
Pears are packed with vitamin C which can help fight against oxidative damage and boost the immune system. In addition to vitamin C, antioxidants and phytonutrients also help the immune system function at optimal levels.
Blood Glucose Management
Pears contain a powerful antioxidant, anthocyanin, which some studies have linked to lowering the risk of type 2 diabetes. Also, pears are low glycemic food that can be enjoyed by those with blood glucose control issues as they won’t spike the blood glucose levels too high.
Lowered Inflammation
The rich antioxidants found in pears can also be powerful in reducing inflammation and the risk of cancer, heart disease, and Parkinson’s Disease.
Pear-fect Recipes
- Easy Pear Crisp – Easy Pear Crisp Recipe | Belly Full
- Pear Burrata Salad – Pear Burrata Salad – USA Pears
- Barlett Pear Muffins – Bartlett Pear Muffins – USA Pears
- Pear and Gorgonzola Salad – Pear and Gorgonzola Salad Recipe: How to Make It
- Pear & Ginger Sparkler – Pear & Ginger Sparkler Recipe: How to Make It
- Grilled Bistro Breakfast Sandwiches – Grilled Bistro Breakfast Sandwiches Recipe: How to Make It
For more pear fun facts and information on picking, storage and cooking, check out this fun website – Fun Facts and FAQs About Pears | USA Pears.
References
Washington State University
Cleveland Clinic
USA Pears
Parade Magazine
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
Peanut butter has long been a staple in most of our youths, and now in adulthood it and other nut butters are becoming a popular snack and meal addition again. Learn about the nutritional value of nut butters with our previous edition of Food for Thought!
GATORCARE MEMBER PROGRAM
Schedule a nutrition consultation today!
Lately carbohydrates, especially resistant starches, have made a comeback in diet culture. These starches have been found to be gut friendly with the benefits of balancing blood sugar and fighting inflammation. Forget all you know about carbs and learn about their true health benefits with our previous edition of Food for Thought!
