Pros and cons of pears

Pros and cons of pears

Pros and cons of pears

Pears are high in sugar and have a glycemic cost that could be greater than the micro nutrients they offer. They are low in protein and can cause an imbalance of your essential fatty acids. On the other hand, pears are high in fiber; increase good gut bacteria and prolong your life. Balance out the disadvantages of pears by eating other fruit and vegetables in your diet. Also eat enough protein every day.

Nutritional content of pears

Let's take a look at the nutritional makeup of pears before we delve into their health benefits and drawbacks. 100 grams of pears have the following nutrients:

1. 58 Calories (3% of the recommended daily allowance)
2. 83.7 grams of Water
3. No Cholesterol
4. 15.5 grams of Carbohydrates (5% of the daily recommended intake)
5. 9.8 grams of Sugar
6. 0.4 grams of Protein
7. 0.1 grams (100 milligrams) of Fat
8. 3.1 grams of Dietary Fiber (12% of your recommended daily intake)
9. 23 International Units of Vitamin A (0% of the recommended daily intake)
10. 0.2 milligrams of Vitamin C (7% of your recommended daily intake)
11. 0.1 micrograms of Vitamin E (1% of your daily recommended intake)
12. 4.5 micrograms of Vitamin K (6% of your daily recommended intake)
13. 1% of your daily recommended intake of Vitamin B 1 (Thiamine)
14. 1% of your daily recommended intake of Vitamin B 2 (Riboflavin)
15. 0.2 Milligrams of Vitamin B 3 (Niacin) (1% of your daily recommended intake)
16. 1% of your daily recommended intake of Vitamin B 6
17. 7 micrograms of Vitamin B 9 (Folate) (2% of your daily recommended intake)
18. 0% of your daily recommended intake of Vitamin B 12
19. 0% of your daily recommended intake of Vitamin B 5 (Pantothenic Acid)
20. 5.1 micrograms of Choline
21. 0.2 milligrams of Betaine
22. 29.0 milligrams of Omega 6 fatty acids
23. No Omega 3 fatty acids
24. 9 milligrams of Calcium (1% of your daily recommended intake)
25. 0.2 milligrams of Iron (1% of your daily recommended intake)
26. 7 milligrams of Magnesium (2% of your daily recommended intake)
27. 11 milligrams of Phosphorus (1% of your daily recommended intake)
28. 119 milligrams of Potassium (3% of your daily recommended intake)
29. 1 milligram of Sodium (0% of your daily recommended intake)
30. 0.1 milligrams of Zinc (1% of your daily recommended intake)
31. 0.1 milligrams of Copper (4% of your daily recommended intake)
32. 2% of your daily recommended intake of Manganese
33. 0.1 micrograms of Selenium (0% of your daily recommended intake)
34. 2.2 micrograms of Fluoride
35. 8.0 milligrams of Phytosterols (important plant compounds)

The nutrients in pears

Disadvantages of pears

1. The sugar content of pears

Carbohydrates break down into sugars. Pears are high in sugar. If you follow the recommended dietary guidelines, 100 grams of a pear fruit will give you 5% of your total recommended daily allowance for carbohydrates. They will only nourish you with less than 3% (on average) of the vitamins and minerals that you need.

2. Pears are a High GI food

Pears cost more in terms of sugar consumption than what they give you in terms of micro nutrients.

The glycemic index (GI) is the ranking of foods that compare how the sugar content affects your blood stream. It is important to keep this in mind because high sugar consumption leads to a variety of diseases and illnesses. The total food that you eat should give you less than 100 GI points per day.

Pears have a glycemic index of 3 per 100 grams. Therefore, 100 grams costs you more in terms of your recommended sugar consumption (3%) than what they give you in terms of micro nutrients (less than 3%).

Compare this to spinach, for example, which has a glycemic load of 1 (1% of your daily recommended value), but offers over 10% of your vitamin and mineral needs (on average) per 100 grams.

Monitor your sugar intake.

3. Pears are low in protein

The average man who does not exercise regularly needs 56 grams of protein per day. An average, sedentary woman needs 46 grams of protein every day.

A man would need to eat 14 kilograms (over 30 pounds) of pears to fulfill his daily protein requirements. A female would need to eat 11.5 kilograms (over 25 pounds) of pears to get her daily protein requirement. The amount of protein that you need on a daily basis will increase if you exercise regularly.

Comparisons to other food

You only need to consume 440 grams of eggs if you are a male or 365 grams of eggs of you are a female. A male would need to eat 264 grams of almonds while a woman would only need 216 grams for her daily protein intake.

Pears therefore don't give us enough protein either - which most of us don't get enough of.

4. Pears are high in omega 6 fatty acids but lack omega 3 fatty acids

Pears have Omega 6 fatty acids and no Omega 3 fatty acids. Most of us get too many omega 6 fatty acids in our diet already. We don't get enough omega 3 fatty acids. This imbalance leads to many health problems.

Diseases caused by an imbalanced omega 3 to 6 fatty acids profile

1. Increased cardiovascular disease like heart attacks and stroke
2. Almost all forms of cancer
3. Inflammatory diseases like allergies, asthma, coeliac disease, hepatitis and inflammatory bowel disease
4. Autoimmune diseases like diabetes, arthritis and multiple sclerosis

The above study (in the link) explains that you can avoid many diseases if you increase your omega 3 intake (which pears lack) and decrease your omega 6 consumption (which pears contain).

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What happens when we correct our omega 3-to-6 fatty acid profile?

1. Suppression of the above diseases
2. 70% less death from cardiovascular disease
3. Reduced spread of cancer in people with colorectal cancer
4. Decreased risk of breast cancer
5. Less inflammation in people who have rheumatoid arthritis
6. Beneficial effects for people with asthma

This is why fish oil is so beneficial. Their high omega 3 fatty acid profiles help us to keep the balance between the two.

5. Digestive issues

Live Strong explains that you can experience digestive issues like diarrhea, gas and bloating when you dramatically increase your consumption of fruit and vegetables.

Our bodies depend on beneficial gut bacteria to break down the parts of food that we can't digest. If you have not eaten a lot of fibrous foods in the past, you will not have the beneficial strains of gut bacteria that help you to turn this kind of food into usable nutrients. This is what leads to these digestive issues.

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Advantages of pears

The list of disadvantages to pears above might make you want to avoid them altogether. The truth, though, is that it is healthier to eat pears than to not eat them at all. Raw fruit and vegetables are very good for you.

1. Pears are high in fiber

100 grams of pear fruit has 12% of your total daily fiber requirement. A medium pear (which is 178 grams) will give you 22% of your daily fiber needs.

Benefits of fiber

This is why we need fiber:

1. Detoxes the body and helps it to pass bowel movements
2. Lowers cholesterol levels
3. Controls blood sugar levels
4. Helps to prevent fat gain
5. Aids in the prevention a whole range of diseases 
6. Helps you to live longer
7. Feeds bacteria that keep bad bacteria at bay
8. Keeps you fuller for longer

Fiber is good for you.

2. Pears are a much better source of sugar than processed food

Processed foods are loaded with sugar. Sugar that is found in processed food like snack bars, soda, candy, processed meat and condiments are referred to as added sugar. The sugar that is found in fruit and vegetables is known as intrinsic sugar.

The difference between natural sugar (intrinsic sugar) and sugar from processed food (added sugar)

1. Natural sugars are accompanied by nutrients like vitamins and minerals. Processed foods are generally void of these micro nutrients.
2. Added sugar is dumped into the blood stream. Natural sugar is locked in fiber and takes longer to be released.
3. Our bodies are made to digest natural sugars. Processed foods with added sugars are foreign to the digestive system.
4. There is almost always more added sugar in processed food compared to the sugar that is found in fruit and vegetables.

A can of soda, for example, has 45 grams of sugar (compared to 9.8 grams of sugar in 100 grams of pear fruit). Pears will fill you up and give you much more micro nutrients than soda.

If you crave something sweet, eat a pear instead of a chocolate bar. It has more nutrients and the natural sugar in a pear is not as dangerous as the sugar that is added to processed foods.

3. Pears provide protection against cancer

The antioxidants in pears protect cells from damage that can lead to cancer. The protective effects of the antioxidants go far beyond cancer prevention.

Benefits of antioxidants

Here are some of the benefits of antioxidants:

1. Reduced risk of heart disease
2. Combats neurological disorders
3. Helps to balance moods
4. Improves immune function
5. Reduces mental decline with age
6. Slows down the formation of wrinkles and other age-related symptoms
7. Prolongs life
8. Improved vision and eye health

Pears may prolong your life.

4. Pears are good for gut bacteria

The fiber in pears will feed your good gut bacteria. You will only experience the negative digestive effects listed above when you don't have this kind of good gut bacteria. When you don't, you will struggle to digest all kinds of fruit and vegetables.

Pears increase good gut bacteria and therefore lead to the following benefits:

Benefits of good gut bacteria

1. Improved weight control
2. Less risk of diseases
3. Improved overall health
4. Healthy aging with less health complications
5. Protection again digestive issues
6. Less constipation or diarrhea
7. Reduced risk of irritable bowel syndrome and inflammatory bowel disease
8. Lower risk of cardiovascular disease, diabetes and metabolic syndrome
9. Increased defense against all forms of cancer
10. Reduced sensitivity to asthma
11. Better emotional and mental health
12. Less chance of depression
13. Greater bone mineral density

The right gut bacteria are important.

Read about how you can improve your gut health through gut bacteria.

Is it a good idea for me to eat pears or not?

Pears are very good for you. You should most certainly eat them - along with other fruit and vegetables daily.

You need to balance out your fruit and vegetable intake with good sources of protein. This will ensure that you get all of the nutrients that you need.

Eat other fruit and vegetables along with pears so that you get all of the plant-based micro nutrients that you need. Add good protein sources to your diet so that you get the nutrients that fruit or vegetables tend to lack (like protein and omega 3 fatty acids).

Good sources of protein

Here are some of the best sources of protein:

1. Lean meat (beef, pork and chicken)
2. Fish
3. Eggs
4. Dairy products like milk, yogurt and cheese
5. Nuts and seeds
6. Beans and legumes
7. Soy products such as tofu
8. Grains like quinoa, spelt, kamut, teff, amaranth, sorghum and bulgur

Your diet is incomplete without protein.

Pears are good for your health and they have many benefits that can't be ignored. You still need to eat other foods in order to get enough of all the nutrients that you need. Remember to always consult your doctor before making any lifestyle changes and to do everything in moderation. Stay Strong!

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Artificial sweeteners lead to weight gain

Artificial sweeteners are worse than you think.

Artificial sweeteners might seem like a great way to enjoy the foods that you like without the added calories of sugar, but they do more harm than good.

How artificial sweeteners can lead to weight gain

1. Sweeteners cause you to eat more sugar throughout the day
2. They train your palate to crave sweeter foods
3. Artificial sweeteners decrease the desirability of healthy foods that aren't as sweet
4. Sweeteners teach us to eat for the sake of sweetness instead of the need for nutrients
5. Studies show that they can be more addictive than cocaine
6. Diet sodas increase the risk of diseases like metabolic syndrome, high blood pressure, high blood sugar, obesity, abnormal cholesterol, unbalanced triglycerides, heart disease, stroke, insulin resistance and diabetes

Sugar-free sweeteners may lead to weight gain. Here's how:

1. Artificial sweeteners cause you to eat more sugar

We tend to reward our positive behaviors with negative ones. You think that since you've chosen a sugar-free option, it is okay to eat something with sugar in it later on. People who use artificial sweeteners are still more likely to follow a diet that is high in sugar, compared to those who don't use artificial sweeteners at all. "I haven't had anything with sugar all day, so this cake shouldn't be that bad for me."

A study cited by Harvard Medical School (linked above) showed that people who drank diet sodas were two times more likely to be overweight than those who didn't.

2. Sweeteners train your palate to crave sweeter foods than usual

Everything comes at a cost. Artificial sweeteners are no different. When you satisfy your cravings for something sweet during a meal with a sweetener, you aren't addressing the problem. You're masking it.

You increase your tolerance to sweetness when you use an artificial sweetener. You use a sweetener instead of losing your interest in foods with sugar - which would happen naturally when you avoid sugar. You could retrain your brain to associate non-sweet foods with actual food instead.

This, in turn, will decrease your desire for foods that aren't as sweet as those have artificial sweeteners. Fruits taste less sweet on their own and non-sweet foods like vegetables become less desirable to palates that grow accustomed to tasting sweetness at every meal.

Sweetness is dangerously addictive.

3. Artificial sweeteners reduce our association with caloric intake

The overuse of sweeteners can cause you to crave something sweet - even when your body doesn't need any more calories. You end up eating more food to satisfy your taste buds than you what would to satisfy hunger. 

This leads to a cycle of eating for enjoyment over eating to nourish your body. People who don't use artificial sweeteners at all are more likely to eat solely out of hunger and lose interest in the idea of food when they don't have a need for more calories.

4. Artificial sweeteners are highly addictive

This study found that artificial sweeteners can be more addictive than cocaine. Rodents were given cocaine to make them addicted to the substance. They were then given the choice between an artificial sweetener and cocaine. Most of them chose to satisfy their craving for sweetness via the artificial sweetener instead of cocaine.

Sweeteners can be more addictive than cocaine.

5. Diet Sodas are linked to a greater risk for metabolic syndrome and diabetes

Artificial sweeteners may cause the very diseases that they were meant to prevent. This study found that daily diet soda consumption increased the risk of metabolic syndrome (increased blood pressure, high blood sugar, excess body fat, abnormal cholesterol, unbalanced triglyceride levels, increased heart disease and stroke risk) and Type 2 Diabetes (severe insulin resistance).

Artificial sweeteners may do more harm than we realize.

Is sugar better than artificial sweeteners?

Does this mean that we should ditch artificial sweeteners and go back to sugar? Absolutely not! The solution lies in addressing the cause. This is how you can learn to enjoy eating foods that are good for you instead of the foods that are high in sugars or sweeteners.

How to decrease your taste for sugar and artificial sweeteners

Sugar and sweeteners desensitize your taste for sweetness. In the long-run, you will require more sweetness to get the same amount of satisfaction in a meal. The opposite is also true. You can teach your taste buds to become more sensitive to sweetness so that you enjoy the natural flavors of food. With the right diet you will learn to enjoy the foods that nourish you and improve your overall health.

1. Train your palate to enjoy foods that aren't so sweet

The first step to decreasing your taste for sweetness is to realize that you have grown accustomed to foods that are too sweet. The next step is to start eating foods without sugar and sweeteners. At first, they will taste bland. Your taste buds regenerate completely every 10 days to 2 weeks. If you can stick it out for this amount of time, foods will start tasting sweeter on their own.

Drink your coffee or tea without sugar or sweeteners. It will taste bland for the first few days, but you will learn to enjoy the taste of these beverages without the need for sugar. You will soon associate these drinks with the natural taste - instead their sweetened versions.

2. Learn to enjoy foods without added sugar and sweeteners

Sweet is not the only pleasurable taste. Sour, salty and bitter can also be enjoyable. Try out a variety of different foods (without added sugar or sweeteners) and you will be pleasantly surprised that you can enjoy foods without the need for sweetness.

Non-sweet foods that you might enjoy:

1. Greek yogurt
2. Pineapples and other whole fruits (natural sugar is not as harmful as added sugar)
3. Pickled foods (which can be good for your gut bacteria)
4. Proteins
5. Unsweetened, herbal teas
6. Sushi
7. Vegetables

3. Cut out foods that have hidden added sugar

Sugar is addictive. The more sugar you consume, the harder it will be to cut it out of your life. A great way to reduce your sugar intake (and therefore reduce its addictive effects on your body) is to avoid the foods that have too much added sugar.

When you eat fewer foods that have added sugar, your body will learn to operate without the need for sugar and sweetness. The best way to do this is to cut out as many processed foods as possible because most processed foods contain sugar.

Replace salad dressings with lemon juice or vinegar. Buy raw vegetables instead of warming them up from a can. Avoid baked goods and pastries as much as possible. Choose real meat instead of processed meat.

4. Recognize what your cravings are telling you

Your desire for something sweet could indicate a sharp drop in your blood sugar levels. If this is the case, you might want to try intermittent fasting to reduce your drops in blood sugar.

Sugar cravings may also indicate low energy. In this case, try adding exercise to your daily routine so that your body learns to make more energy on its own.

5. Find another kind of enjoyable activity

Many people struggle to let go of unhealthy foods because they feel that food is the only thing that they can enjoy. Boredom is a big cause of unhealthy eating. Find other activities that you can enjoy instead. This may include starting a hobby like reading a book or dancing. 

Doing other activities that you enjoy will help you to find pleasure in things that don't involve food. These activities will distract you from your desire for sweetness and may even add to your life in other ways. Your hobby might turn into another form of income, help you to shed some extra pounds or benefit the community around you.

End the endless craving for sweetness.

Conclusion

Artificial sweeteners will not help you to stay healthy because they don't address the cause. Train your taste buds to appreciate the natural flavors of healthy food and try to determine whether your cravings for sweet things are the symptoms of something else like depression, stress or a lack of energy. Stay Strong!

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Is Gluten Free REALLY Better?

We look at what gluten is and if it is unhealthy, since more 'gluten free' products are becoming available on the market currently.

What is gluten?

Gluten is the protein found in grains (especially wheat). It is what causes the elasticity of dough and gives things like bread its chewy texture. The name 'gluten' comes from the Latin word for 'glue', because it helps to hold dough together as it is turned into bread. It is obtained by washing the starch out of flour and is also used to make synthetic meat products for vegetarians and add protein to their diets, since gluten is a protein.

Where does gluten come from?

Gluten is most commonly found in wheat. It also comes from other grains like rye and barley. Gluten is often found in bread, chips (crisps AND fries), beer, pasta, and many sauces, dressings and soups.

Is gluten bad for you?

Gluten is not bad for you, unless you have Celiac disease, gluten intolerance or are allergic to wheat.

Who shouldn't eat gluten?

People who have Celiac disease should not eat gluten. This disease makes the small intestine very sensitive to gluten, which leads to difficulty digesting food and inflammation (causing damage) of the small intestine when gluten is consumed. Gluten intolerance is a condition where the body has an abnormal immune response when gluten is broken down in the body. There are also people who are allergic to wheat, who should avoid all wheat and gluten products.

How do you know if you have Celiac disease?

 The number one reason that leads people to seek diagnosis is gastrointestinal stress after eating bread and other wheat products. It is recommended that you don't cut out gluten completely before seeking medical advice and diagnosis, because there have been reports of people who experienced gastrointestinal distress after eating gluten products, cut out all forms of gluten and then taken blood tests through a doctor to determine if they are gluten intolerant or have this disease. Because gluten has not been in their system, there are no gluten antibodies in their bloodstream, which blood tests should have detected in order to diagnose the disease. Seek professional medical advice before cutting out gluten completely in order to aid a more accurate diagnosis.

These are the signs that you might be gluten intolerant:

• You experience gastrointestinal distress after consuming gluten products (like bread).
• You have serious gastrointestinal problems often (like diarrhea, bloating, abdominal pain, or weight loss)
• You experience symptoms of iron, vitamin B, and folate deficiency, because the small intestine is responsible for absorbing these nutrients and this disease affects this part of the intestine.
• You have a family history of this condition, as it can be hereditary. 

Gluten free diets are used to treat people with this condition.

Are there people who shouldn't worry about gluten?

Yes. A gluten free diet is specifically designed for people who are gluten intolerant. If you are not gluten intolerant, then gluten is not bad for you, as long as you are not eating too much of it (like any food). Any food product can be considered unhealthy if it is consumed in too large an amount.

Are there benefits to going gluten free even if you are not sensitive to gluten?

Some scientists are concerned that those without gluten intolerance who follow a gluten free diet are missing out on nutrient rich foods and therefore might suffer from lack of important nutrients. 

There are many gluten free products now offered in supermarket stores, including products that would generally have gluten such as bread and pasta. Note that 'wheat free' does not mean 'gluten free'! If you are considering a gluten-free diet, consult with a dietitian to make sure that you still eat a diet that has all the necessary nutrients needed for optimal health, and that the foods you eat will be gluten free, since many products contain gluten, such as some vitamin products that use gluten as a binding agent.

Many people consider gluten free diets as a healthy choice, even if they are not gluten free. Here are a few reasons why:

• Gluten free diets eliminate foods that are unhealthy. For example, processed foods often contain gluten. Choosing more natural foods that won't include gluten will include healthier options like fruits, vegetables and meats without sauces and marinades. Additionally, fried foods are also eliminated as the breading, coating and crumbing of these foods contain gluten.
• By avoiding heavily processed foods, you are also avoiding the added chemicals like artificial flavoring, coloring, preservatives, stabilizers and enhancers.
• As mentioned above, this forces people to eat more natural foods like fruit and vegetables that are unprocessed.
• Other unhealthy foods are avoided like oils, pastries and sugars (sweets, candy bars, etc.)
• By eating fresh, unprocessed foods, you are indirectly adding natural nutrients like antioxidants, fiber, minerals and vitamins to your diet that were previously lacking
• Gluten free products on the market are usually a lot healthier than their gluten containing counterparts

It is possible to gain all these health benefits while still consuming gluten, by eating a large portion of fresh foods like fruit and vegetables and minimizing the amount of processed foods consumed. Eating fresh and as natural (least processed) as possible will yield the same health benefits.

A gluten free diet is not a must for people who are not gluten intolerant, and its potential health benefits can be obtained in a gluten-present diet by eating as natural as possible and eating a well-balanced diet. Stay Strong!

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