Pears a favorite food to lower cancer risk: cancer nutritionist

Call it pear pressure.

Nichole Andrews, a Washington-based cancer nutritionist, is encouraging her 178,700 TikTok followers to embrace the bell-shaped fruit because it’s high in fiber, antioxidants and nutrients and has been shown to help keep blood sugar levels in check. in the blood.

Andrews went so far as to declare pears her “favorite cancer-reducing food” in a TikTok this week with 13,000 views.

Andrews didn’t specify which pears he prefers — varieties include the classic Bartlett, a sweet, aromatic fruit that turns green to yellow as it ripens. Asian pears look like apples but taste a lot like pears, while prickly pears aren’t pears at all – they’re cactus fruits.

A medium pear has about 6 grams of fiber, 21% of the recommended daily value, with EatingWell pointing out this week that this is more fiber than a cup of kale.

Dietary fiber promotes healthy digestion and may help reduce the risk of colorectal cancer, Andrews said.

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 for each weekly serving of pears.

Real Simple reported last month that the skin of the pear contains the most fiber, so keep it for added flavor, texture and nutrients.

A medium pear also boasts about 8 milligrams (mg) of vitamin C.

The recommended dietary allowance is 90 mg per day for men and 75 mg for women. Research suggests that vitamin C may protect against breast and lung cancer.

Pears are also rich 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, sliced ​​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 fruit is best because it has the most nutrients,” she explained last year. “Frozen is usually a close second to fresh. The heat of canning, however, can break down some nutrients.”