A Few Words About the Pear
With a unique aroma, delicate texture and flavor, the pear is one of the tastiest fruits.
It is the fruit of the pear tree. The pear tree is a fruit tree cultivated in all temperate countries.
We can find pears in many varieties. The shape and taste of each pear differs depending on the variety. Externally, pears have a light green, greenish-yellow, yellowish, light yellow, or green with red color depending on the variety. Internally, their flesh is usually white, softer than apples and sweeter.
In Greece, extremely popular varieties are Krystalia or Tsakonika, which are harvested in August, cultivated in Macedonia and northern Peloponnese, and represent 50% of domestic production. Krystalia pears weigh 100-130 grams and have a bell-like shape. Their color is yellow-green and their flesh is white, soft, very juicy and sweet.
Other favorite varieties are the ‘kontoules’, which have recently gained many fans, resulting in the expansion of their cultivation.
Nutritional Value
The pear is a fruit rich in nutrients, such as dietary fiber, antioxidants, and vitamins, while providing us with few calories. 1
One serving – equivalent to 1 medium pear – will give us only 89 calories.
The pear is an excellent source of dietary fiber, as one serving will cover almost 18% of our daily needs.
Also, in the pear we find substances with strong antioxidant action, such as carotenoids and flavonoids (anthocyanins and flavon-3-ols).
At this point, it’s worth mentioning that the benefits of pears for our health are largely due to consuming their skin, as in the skin we find the beneficial ingredients for our health, such as dietary fiber, anthocyanins, and flavon-3-ols.
Nutrition Label
- Calories 88,9 kcal 4,4%
- Fat 0,2g 0,2%
- Saturated Fat 0g 0,2%
- Carbohydrates 23,7g 8,6%
- Dietary Fiber 4,8g 17,3%
- Sugars 15,1g 16,8%
- Protein 0,6g 1,2%
- Sodium 1,6g 0,1%
Nutrition Table
| Nutritional value | per 100 g 1 | per serving: 1 medium=178 g 1 | DV from serving2 |
|---|---|---|---|
| Energy and Basic Components | |||
| Calories (kcal) | 57.0 | 88.9 | 4.4 % |
| Fat (g) | 0.1 | 0.2 | 0.2 % |
| Saturated fat (g) | 0.02 | 0.0 | 0.2 % |
| Carbohydrates (g) | 15.2 | 23.7 | 8.6 % |
| Dietary fiber (g) | 3.1 | 4.8 | 17.3 % |
| Sugars (g) | 9.7 | 15.1 | 16.8 % |
| Protein (g) | 0.4 | 0.6 | 1.2 % |
| Sodium (mg) | 1.0 | 1.6 | 0.1 % |
| Vitamins and Trace Elements | |||
| Vitamin C (mg) | 4.3 | 6.7 | 7.5 % |
| Copper (mg) | 0.08 | 0.1 | 13.9 % |
| Additional Components3 | |||
| Carotenoids | |||
| β-carotene (μg) | 14.0 | 21.8 | – |
| β-cryptoxanthin (μg) | 2.0 | 3.1 | – |
| Lutein and zeaxanthin (μg) | 44.0 | 68.6 | – |
| Anthocyanins | |||
| Cyanidin (mg) | 2.6 | 4.1 | – |
| Flavon-3-ols | |||
| Epicatechin (mg) | 3.8 | 5.9 | – |
| Epigallocatechin (mg) | 0.6 | 0.9 | – |
| Epigallocatechin gallate (mg) | 0.2 | 0.3 | – |
| Catechin (mg) | 0.3 | 0.5 | – |
1 Prices are based on the US Department of Agriculture (USDA) nutrition baseline.(2)
2 The Recommended Daily Intake percentage (%RDI) shows you how much each nutrient from a serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the US Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on each individual’s energy needs, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that particular nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that particular nutrient.
3 Components presented in addition to the basic nutrients as of special interest for this particular food.
Health Benefits
Thanks to its high nutritional value, the pear can have beneficial actions, the main ones of which are mentioned below.
It contributes to the health of our digestive system.
The pear is a very good source of dietary fiber. It contains both soluble and insoluble fibers, which are essential for a healthy digestive system.
Consuming one serving of pear per day will cover about 1/5 of our daily needs!
Insoluble fibers help prevent constipation by increasing stool bulk and reducing transit time through the gastrointestinal tract.
On the other hand, soluble fibers are a very good substrate for our intestinal microflora. Pears, like apples, are a rich source of pectin. Pectin is a type of soluble fiber that has a prebiotic effect, meaning it functions as “food” for our intestinal microbiome, increasing the population of “good” bacteria.
The right balance between “good” and “bad” bacteria in the gut is crucial both for the health of our digestive system and for overall human health.
Prevention of diabetes mellitus.
The combination of dietary fibers and antioxidant substances contained in pears has been considered as one of the best shields against diabetes.
A meta-analysis including 5 prospective studies showed that individuals with the highest consumption of apples and pears had an 18% lower risk of developing diabetes mellitus, compared to those with the lowest consumption.2
It enhances cardiovascular health.
Consuming pears as part of a healthy and balanced diet can have a cardioprotective effect.
This effect can be attributed to the cholesterol-lowering action of the dietary fiber they contain.
Dietary fiber, specifically soluble fiber like pectin, creates a gel-like substance in the intestinal tract that prevents the absorption of cholesterol and other fatty molecules, contributing to the reduction of both total and “bad” cholesterol (LDL-C). 3
Disturbed lipid profile is a major risk factor for the development of cardiovascular diseases.
Pears in Our Diet
Here are some ways you can consume a pear.
- As a snack. The most common way to incorporate pears into your diet is by eating them raw as a healthy snack between meals. You can combine them with nuts like walnuts or almonds, further enhancing the nutritional value of your snack.
Alternatively, cut it in half and bake it in the oven with honey and walnuts.
It’s good to remember that in order to obtain all the beneficial effects of the pear, we should consume it whole. - As an ingredient in yogurt. Add slices of pear and nuts to your yogurt, elevating its nutritional value.
- As a fruit salad. Pears can be part of a refreshing and tasty fruit salad, as you can combine them with other fruits such as pineapple, apple, etc.
- As an ingredient in salads. Add fresh pears to a green salad for flavor and crunchiness.
- As an ingredient in homemade pear jam. If you have many pears and don’t plan to consume them all, you can make pear jam. It’s delicious, preservative-free, and will surely satisfy your sweet tooth. You can consume it by spreading it on whole wheat bread slices.
- As juice. You can make fresh pear juice. It’s a refreshing and healthy choice.
Points of Caution in Pear Consumption
Generally, pear consumption is safe and doesn’t pose risks, except for individuals who have allergies.
However, consumption should be moderate for people who experience unwanted gastrointestinal symptoms, such as those with irritable bowel syndrome, as pears are a fruit rich in FODMAPs.
The acronym FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, and was developed to describe poorly absorbed short-chain carbohydrates that can lead to excessive fluid and gas accumulation, resulting in bloating, flatulence, abdominal pain, and gastrointestinal disturbances.
Limiting FODMAPs in the diet relieves gastrointestinal symptoms (bloating-swelling in the abdominal area, increased gas, abdominal pain, and other symptoms) in patients with Irritable Bowel Syndrome (IBS). Therefore, a low FODMAP diet is an opportunity for treatment – relief in these patients.
In any case, you should consult a specialized clinical dietitian for personalized advice.
Bibliography
- USDA, Food search. Pears, raw. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/nutrients. (Accessed at October 2023)
- Guo Χ, Yang Β, Tang J, Jiang J, Li D. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food Funct. 2017,22;8(3):927-934. doi: 10.1039/c6fo01378c.
- Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019, 11(5): 1155.Published online 2019 May 23. doi: 10.3390/nu11051155.
