Is Pear Good For Diabetes Control?? Is it A Safe Choice for Diabetics??

Pear: Nutritional Profile

100 grams of pear contain the following: 

Pears have 84% water, a high fibrous centre, organic proteins, carbohydrates, phytonutrients, and antioxidants. It contains essential B-vitamins like thiamine, niacin, folate, choline, provitamin A, vitamins C, E, and K and minerals like calcium, iron, magnesium, and zinc.

Advantages of Pears for Diabetes

1. Anthocyanin-Rich

Recent studies have shown that specific flavonoids in pears benefit insulin sensitivity. Anthocyanin is one such antioxidant and antimicrobial flavonoid that lowers the risk of metabolic diseases like diabetes. Anthocyanin-rich fruits prevent insulin resistance and exhibit anti-diabetic and anti-inflammatory effects, aiding diabetes management.

2. Fight Inflammation

Type 2 diabetes and hyperglycemia (high blood sugar) makes your body less sensitive to insulin, causing insulin resistance and long-term inflammation of blood vessels. Both increase simultaneously unless treated with medication. Vitamins C and K, copper, and flavonoids in pears help fight inflammation, lowering diabetes-related complications and chances of developing diabetes.

3. Antihyperglycemic

Diabetics need food with a low glycemic index (GI), like pears. A medium-sized pear with high fibre content (7g) and a low GI of 20-49 is suitable for diabetics, making them feel fuller for longer and regulating glucose levels.

4. Fight Free Radicals

Exposure to X-rays, cigarette smoking, etc., introduce free radicals into your body, which cause inflammation, oxidative stress, and thus, chronic conditions like diabetes. Antioxidants in pears neutralise free radicals, preventing further damage.

Ways To Consume Pears For Diabetes

• You can reap the benefits of eating pears only by consuming them whole with the peel. Pear juice might have an opposite effect and, instead, increase the risks. 
• Eat pears as a snack.
• You can prepare a delicious salad with pears, walnuts, rocket leaves, and pecorino cheese.
• Prep a dessert for your sweet tooth with walnuts, margarine, cinnamon, and stevia or brown sugar substitute over pears.
• You can make an appetiser with just two ingredients: pears and goat cheese tarts. 

Risks of Over Consuming Pear For Diabetes

• Too many pears can disproportionately increase fibre in your body. Too much fibre can disturb digestive health and nutrient absorption.
• Increased Vitamin C levels cause nausea, diarrhoea, abdominal bloating, headache, and heartburn.
• Excessive consumption of pear can lead to levels of Vitamin A levels that may result in blurry vision, poor appetite, bone pain, etc. 
• Too much consumption of pear can mean too much consumption of antioxidants that can increase your risk of cancer.

Other Health Benefits of Pears For Diabetics

• Pear’s antioxidants and fibre prevent the risks of cancer, heart diseases, liver disorders, and tumours.
• Niacin and folate help cellular function and energy production.
• Provitamin A supports speedy wound healing and skin health.
• Polyphenol antioxidants in pear fights oxidative cell damage.
• Copper content in pear boosts immunity, improves nerve functioning, and lowers cholesterol metabolism.
• Potassium content in pear improves heart function and muscle contraction.
• Plant compounds like anthocyanins in pear strengthen blood vessels and improve heart health. 
• Chemical compounds found in pear such as zeaxanthin and lutein sharpen vision.