Are Pears Good for You? 6 Benefits of Pears + Recipes

Pears are good for you because they are high in pectin, a type of fiber that increases stool volume and stimulates the natural movements of the intestines, helping to manage constipation and making it easier to have a bowel movement.

Due to their high fiber content, pears also slow down digestion, prolonging satiety (feeling of fullness) and decreasing the urge to eat, helping to facilitate weight loss. 

There are many varieties of pears, which differ based on their texture, color, and size. Pears can be eaten on their own (raw or cooked) or used in recipes for juices, cakes, and other desserts.

Main benefits

Pears are good for you because of their various health benefits, which include:

1. Managing blood sugar levels

Pears are a low glycemic fruit that helps to control blood sugar levels by slowing down the absorption of sugar in the body. This can help prevent insulin resistance and diabetes. 

Check out other low glycemic foods.

2. Relieving and preventing constipation

Pears are a fiber-rich food, especially when consumed with the skin on. Fiber increases the volume of the stool and stimulates the natural movements of the intestines, helping to prevent and relieve constipation.

3. Strengthening the immune system

Pears contain catechin and caffeic acid, antioxidants that combat free radicals and help the body to fight infection by improving immune cell function. This can help protect against allergies, the flu, and the common cold. 

4. Preventing cardiovascular disease

Pears are good for you because they contain high amounts of potassium, a mineral that helps prevent high blood pressure by promoting relaxation of the arteries, improving blood circulation, and eliminating excess amounts of sodium from the body.

The antioxidants found in pears also help prevent oxidation of fat cells in the body. This helps control levels of cholesterol and triglycerides in the blood, which is important in the prevention of complications like thrombosis (blood clots), heart attack, and stroke. 

5. Preventing premature aging

Pears help prevent premature aging because they contain flavonoids, antioxidants that protect the body against free radicals that are primarily responsible for skin cell damage that leads to wrinkles and sagging skin. 

6. Helping with weight loss

Pears are good for you because they are a low calorie fruit that can be included as part of weight loss diets and for healthy eating in general.

Pears contain fiber that slows down digestion and decreases hunger, thus promoting weight loss.

Nutrition facts

The following table contains nutritional information based on a 100 g serving of pears (raw, cooked, and as preserves):

Pears should be included as one part of a well-balanced diet in order to obtain all of the health benefits listed above. Healthy eating and regular exercise are essential for overall health.

How to eat

Pears can be consumed on their own (preferably with the skin on) or included in recipes for juices, chips, cakes, and other desserts. 

Healthy recipes

Pears can be used in many simple and healthy recipes, including for juices, cakes and other desserts.

1. Pear juice with mint

Ingredients:

• 1 large pear (ripe)
• 3 fresh mint leaves;
• 6 oz (200 mL) filtered or boiled water;
• 2 ice cubes.

Instructions:

Wash the mint leaves and pear well. Cut the pear (do not remove the skin) in medium-sized cubes, discarding the core. Combine the pear with the rest of the ingredients in a blender and blend for 3 minutes. Serve immediately.

2. Cooked pears

Ingredients:

• 3 medium pears (firm);
• 1 tsp sweetener;
• 1 tsp lemon juice;
• Cloves to taste;
• 1 pinch of cinnamon.

Instructions:

Wash the pear well and cut down the middle, leaving the skin on. Place the pears, sweetener, cloves, and lemon juice in a pot and cover with water. Cook the pears until they are fork-tender, adding a bit more water if necessary. Let cool slightly and transfer to a platter. Sprinkle with cinnamon and serve warm.