Brown Pears: Fibre, Vitamin C, Health Benefits and Delicious Ways to Eat Them

Brown pears (such as Beurre Bosc) are a delicious source of fibre, vitamin C, vitamin K, potassium and antioxidant flavonoids like quercetin, most of which sit in or just under the skin.

Wellness

All around the world, people are making this delightfully curvaceous fruit a staple thanks to its long season, sweet deliciousness and genuine nutrition.

Blood sugar Pears have a low glycaemic index (GI), so they cause a slower, gentler rise in blood sugar than many other sweet snacks. That makes them a smart fruit choice for people managing diabetes, as part of the plan from their health team.

Digestive health One medium pear provides around 5 to 6 grams of fibre, a mix of soluble pectin and insoluble fibre, which keeps you regular and feeds the good bacteria in your gut. Diets high in fibre are linked with a lower risk of bowel cancer.

Heart health The soluble fibre (pectin) in pears helps lower LDL cholesterol, and potassium supports healthy blood pressure. Eating plenty of fruit, including pears, is linked with a lower risk of heart disease and stroke.

Antioxidants Vitamin C, quercetin and other flavonoids are antioxidants that help protect your cells from everyday oxidative stress. Leave the skin on to get the most from them.

Immune system Vitamin C supports the normal function of your immune system.

Bone health Pears provide vitamin K and a little boron, both involved in healthy bones.

Energy for exercise The natural sugars and fibre in a pear make it a great pre-workout snack that gives steady energy.

Beauty

Collagen support Vitamin C is needed to make collagen, which keeps your skin firm and helps it repair.

Hydration Pears are over 80% water, and fibre plus good hydration shows in healthy, glowing skin.

Learn more Food Beauty tips in my self-care course for women here

Weight management

High fibre, low kilojoule The fibre in brown pears fills you up and keeps you satisfied for very few kilojoules (around 420 kJ, or 100 calories, in a medium pear), making them a guilt-free snack.

Cooking with brown pears

Brown pears are delicious, eaten raw or cooked.  Try to leave the skin on, if you can, for maximum health benefits.

A winter brown rice, pear & ginger porridge, topped with coconut kefir & toasted pepitas.

Add to a healthy chickpea-based pizza with prosciutto, rocket, and pecorino cheese . Thinly slice your pears and scatter the top.

Pea & pear soup with maple candied pecan nuts,  mint & creme fraiche.

Panfry rough diced pears & toss into your favorite healthy cereal, snack yoghurt or gourmet salad.

You can poach them in wine, saffron,  or make a simple yet luscious pear bake with rapadura or coconut sugar.

Chargrill on the BBQ served with caramelized honey, ricotta, and a dusting of cinnamon or cardamom.

Pear juice is a wonderful way to cool down in the summer and there are also several supremely tasty pear-distilled liqueurs out there for sampling at your next cocktail or dinner party.

“Plant pears for your heirs.” ~ English proverb

More to read

• Grapes: 9 health benefits, beauty and cooking tips
• Asparagus benefits for skin and women’s health
• Turmeric: health benefits and a golden milk ice cream recipe
• Diet changes that can help with menopause and hot flushes

This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.