Pears has a personality of a quiet fruit which is at peace all the time with its less bright colour and unique shape which we often refer to as pyriform. Are pears good for a diabetic? Pears and Diabetes – is it ok? Let’s answer these questions…
” Pear pressure won’t let you adopt a bad lifestyle, peer pressure will!”
|Carbs||15g (10g sugars & 3.1g dietary fibers)||5% (40% & 12%)|
Glycemic Index and Glycemic load
The glycemic index of pears stands at 38. If you love pears, nothing could be better than to know that its glycemic index well within the range low GI (0 – 55). Isn’t that great? Looking at the carb content of 15g in a hundred gram serving, it seems the glycemic load would also be standing at a low value. Let’s just not guess it and rather calculate it…
Glycemic load = 38*15/100 – 5.7 Ta Da!!
Well if you consume 100g of pears at one time, it won’t affect you or your blood sugar levels in any hazardous way. 1 small pear is almost 150g and 1 medium pear weighs around 180g whereas the large one has a weight of 230g. So, glycemic load for each will be as follows:
Small pear (150g weight with 22.5g carbs) – 38*22.5/100 = 8.55 (still under the higher normal value of 10. Therefore, acceptable)
Medium pear (180g weight with 27g carbs) – 38*27/100 = 10.26 (Medium sized pear just crossed the upper acceptable limit. I would not suggest having this frequently!)
Large pear (230g weight with 34.5g carbs) – 38*34.5/100 = 13.11 (Well, this is out of question!)
So, overall, looking at the glycemic picture of the pear, it is suggested that you don’t go beyond a small pear (weighing almost 150g) to avoid it affecting your blood glucose levels.
Vitamin C 7% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
And it also contains little amount of magnesium and iron. Thus, it is not so rich in micronutrients the way other fruits are.
Are pears good for a diabetic? (Pears and Diabetes)
Well, till now researchers have concluded that pears along with apples and blueberries, contains anthocyanin which is associated with lower risk of type 2 diabetes mellitus. But as you can see here, it is good for those who are prediabetic or have a positive family history of type 2 diabetes and trying to keep it a bay. However, for diabetes affected individuals per se, no sure evidence have been reported by the researchers yet. But, looking at the glycemic picture, it doesn’t seem to have much notorious role (or at all!) to play in maintaining your blood sugar levels.
- Almost every individual, diabetic or non-diabetic, has its own bodily mechanism and metabolism. It is always cautioned that food recommendations should be correlated with personal health history and the advice of the doctor.
- These calculations are based on the daily calorie intake of 2000. Therefore, if your calorie intake exceeds 2000 a day, you can increase the ideal serving size and vice versa. However, the recommended blood glucose level still remains the same.
Also, it is a good practice to have a rough calculation of the nutritional facts of the food items before eating them. This applies to the people belonging to all the spectra of health and fitness and not just diabetics.
Do you want me to analyse any other food item? Comment your request below.
- Glycemic Index and Glycemic Load of Common Berries and Other Foods | Mad About Berries
- Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015;50(6):301-305.