Call it pear pressure.
Nichole Andrews, a cancer dietitian based in Washington, is encouraging her 178,700 TikTok followers to embrace the bell-shaped fruit because it’s rich in fiber, antioxidants and nutrients and has been shown to help maintain blood sugar levels.
Andrews went so far as to declare pears her “favorite food that reduces cancer risk” in a TikTok this week with 13,000 views.
Andrews didn’t specify which pears she prefers — varieties include the classic Bartlett, a sweet and aromatic fruit that turns green to yellow as it ripens. Asian pears resemble apples, but taste very much like pears, while prickly pears are not pears at all — they are cactus fruit.
A medium pear has about 6 grams of fiber, 21% of the recommended daily value, with EatingWell pointing out this week that that’s more fiber than a cup of kale.
Dietary fiber promotes healthy digestion and may help reduce the risk of colorectal cancer, Andrews said.
The fiber slows the body’s digestion of carbohydrates and absorption of sugar, helping to regulate blood sugar levels.
In one study, researchers calculated a 3% lower risk of Type 2 diabetes per weekly serving of pears.
Real Simple reported last month that the skin of the pear contains the majority of the fiber, so keep it on to enjoy added flavor, texture and nutrients.
A mid-sized pear also boasts about 8 milligrams (mg) of vitamin C.
The Recommended Dietary Allowance is 90 mg daily for men and 75 mg for women. Research suggests that vitamin C may protect against breast and lung cancer.
Pears are rich, too, in potassium (which helps lower high blood pressure), anthocyanins (which may protect against heart disease) and flavonoids (which reduce inflammation).
Andrews says pears also contain vitamin K, which supports blood clotting and healthy bones, and copper, which helps protect cells from damage by acting as an antioxidant.
Pears can be eaten raw, chopped and added to salads or baked into desserts.
Cleveland Clinic registered dietitian Beth Czerwony says fresh pears are often the way to go.
“In general, fresh fruits are best because they have the highest amount of nutrients,” she explained last year. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”
