Dieting foods involve healthy fruits like pears. A medium pear is a good source of vitamin C; this fruit also packs in some potassium, vitamin K, copper, magnesium, and B vitamins, according to the USDA nutrient database. Pears are an excellent source of fiber, too, which helps keep your GI system regular.
They May Lower Your Risk for Type 2 Diabetes
Both apples and pears are thought to be particularly helpful at reducing diabetes risk because of their high fiber count, which is known to help keep blood sugar levels down.
One study published in 2017 found an 18% reduction in risk for type 2 diabetes among people who reported eating the most apples and pears versus individuals who ate the least. For every pear (or apple) you consumed per week, the risk for diabetes was reduced by about 3%.
Pears Provide Beneficial Phytonutrients
Pears, especially those with colorful skins, provide phytonutrients, or natural plant chemicals, like flavonoids.
These compounds are known to help keep inflammation low by neutralizing free radicals—which can cause cell damage that in turn can lead to chronic disease such as heart disease and cancer. Free radicals are also linked to premature aging.
Why Pears are Dieting Foods
A medium pear has just 100 calories. Their high fiber content helps satiate your appetite so you feel satisfied longer.
Here’s the research: In a 12-week study, women were divided into three groups. One group added three apples to their daily diet, a second group added three pears, and the third group added three low-fat oat cookies. The study found that the women who consumed apples or pears lost nearly two pounds in 12 weeks—without making other diet changes.
Try this roasted dieting foods roasted pear salad.
Roasted Pear Salad with Blue Cheese Dressing
Roasting pears intensifies their flavor while making them soft and tender. Choose firm pears, such as Bosc, for this recipe. The pears can be roasted in advance and refrigerated. Bring them to room temperature before serving.
Ingredients (makes 4 servings)
- 2 pears, such as Bosc
- ½ cup dry white wine
- 4 teaspoons sugar
- ½ teaspoon tarragon
- ¼ teaspoon salt
- ⅔ cup buttermilk
- 2 tablespoons blue cheese, crumbled (1½ ounces)
- 1 tablespoon white wine vinegar
- ¼ teaspoon pepper
- 8 cups mixed salad greens
- 2 tablespoons chopped toasted pecans
1. Preheat the oven to 400°F. Halve the pears lengthwise, but do not peel them. Core the pears and slice them crosswise into ½-inch-thick slices.
2. In a 9-inch pie plate, stir together the wine, sugar, tarragon, and salt. Add the pears and stir to coat. Roast the pears until tender, turning them twice while they cook, about 20 minutes. (Timing will vary depending upon the firmness of the pears.)
3. Meanwhile, in a large bowl, whisk together the buttermilk, blue cheese, vinegar, and pepper. Add the mixed greens and toss to coat.
4. Arrange the greens on 4 serving plates. Top with the roasted pears and toasted pecans.
Nutrition (per serving)
6g total fat
5g dietary fiber
Click here to add this pear salad recipe to your dieting foods.