Pears
Category: Fruits & Fruit Juices Characteristics: Dried, Sulfured, Without Added Sugar Method: Stewed
Nutrition Highlights
Serving Size
Calories
324
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 345 (100%) |
| Protein | 9.3 (2.9%) |
| Fat | 7.1 (2.2%) |
| Total | 324 (100%) |
Serving: 1 cup, halves [255g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 164 (64.4%) |
| Carbohydrate | 86 (33.8%) |
| Protein | 2.3 (0.9%) |
| Ash | 1.4 (0.5%) |
| Fat | 0.8 (0.3%) |
| Total | 255 (100%) |
Serving: 1 cup, halves [255g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Provide vitamins C and K which support immune function and promote blood clotting
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Low in calories which makes them a good choice for weight control or maintenance
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Sulfuring helps retain the fruit's texture, color and nutrients during drying process
Risks
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High in calories and sugars due to processing and drying. 100 grams of dried pears contains about 277 calories and 67 grams of sugars
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Sulfuring during drying process may pose risks. Sulfur dioxide is used as a preservative but some people can be sensitive or allergic to sulfites
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High in sodium if processed with sodium sulfite. Excess sodium intake is linked to high blood pressure
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May cause digestive issues like gas and bloating due to high fiber content. Fiber is not easily digested
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Lack of protein and other essential nutrients since it is mostly carbohydrates. Should be eaten as part of a balanced diet
Additional Information
Pears, dried, sulfured, stewed, without added sugar, are a nutritious food choice that offers several health benefits. This specific type of dried pear goes through a process of sulfur treatment and stewing without any additional sugar, making it a natural and healthy snack option. Let's explore the nutritional benefits and potential risks associated with this food product.
Nutritional Benefits:
1. Fiber: Dried pears are an excellent source of dietary fiber. They contain both soluble and insoluble fiber, which can aid in digestion, promote bowel regularity, and help control blood sugar levels. A 1-cup serving of dried pears provides approximately 7 grams of fiber, contributing to the recommended daily intake.
2. Vitamins and Minerals: Dried pears are rich in various vitamins and minerals. They are particularly high in vitamin C, an antioxidant that supports immune function, collagen production, and iron absorption. Additionally, dried pears contain potassium, a mineral essential for maintaining healthy blood pressure levels and proper muscle function.
3. Antioxidants: Pears, even when dried, retain a significant amount of antioxidants. Antioxidants help protect the body against damage from harmful free radicals, which can contribute to chronic diseases such as heart disease and cancer. These antioxidants also play a role in promoting healthy skin and reducing inflammation.
4. Low in Fat and Sodium: Dried pears are naturally low in fat and sodium, making them a suitable snack for individuals aiming to maintain a healthy weight or manage their blood pressure. They are also cholesterol-free, which is beneficial for heart health.
Potential Risks:
1. High Calorie Content: While dried pears offer numerous health benefits, they are relatively high in calories compared to fresh pears. The dehydration process concentrates the fruit's natural sugars, resulting in a more calorie-dense product. Therefore, individuals watching their calorie intake should consume dried pears in moderation.
2. Sulfur Sensitivity: Some individuals may be sensitive or allergic to sulfur dioxide, which is commonly used as a preservative in dried fruits. Sulfur dioxide can cause adverse reactions such as headaches, asthma-like symptoms, or digestive issues. If you have known sensitivities or allergies to sulfur compounds, it is advisable to choose unsulfured dried pears or consult with a healthcare professional.
3. Natural Sugar Content: While dried pears do not have added sugar, they still contain natural sugars. Although these sugars come with the fruit's inherent fiber, which slows down their absorption, individuals with diabetes or those following a low-sugar diet should be mindful of their intake.
In conclusion, dried, sulfured, stewed pears without added sugar offer several nutritional benefits. They are an excellent source of fiber, vitamins, minerals, and antioxidants. However, individuals should be aware of their calorie content, potential sulfur sensitivity, and natural sugar content. As with any food, moderation and individual considerations are key to incorporating dried pears into a balanced and healthy diet.