Tag: blood sugar

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5 Health Benefits of Pears @ClevelandClinic #guthealth

Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.

“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Types of pears

Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:

  • Anjou (green or red).
  • Asian.
  • Bartlett.
  • Bosc.
  • Comice.
  • Concorde.
  • Forelle.
  • Seckel.
  • Starkrimson.

Health benefits of pears

Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.

1. A nutritious source of vitamins and minerals

Like most fruit, pears are a source of good nutrition. One medium pear has approximately:

A medium pear also gives you:

2. Helps manage your blood sugar

Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.

Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.

Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.

Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.

In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.

3. Relieves constipation and improves digestive health

Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.

A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:

  • Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
  • Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.

To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.

4. Lowers inflammation

Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.

Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.

Research shows that flavonoids can reduce inflammation and lower the risk of:

5. Promotes heart health

Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:

In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.

Are fresh, canned or frozen pears better?

“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”

But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.

“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”

Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.

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An apple a day keeps the doctor away @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·




You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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Looking to stabilize your blood sugar, lower your cholesterol, reduce inflammation and feel full longer? Look no further than the delicious apple! @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·




You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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How best to take care of yourself so you can live your healthiest, best life. @ClevelandClinic #healthaware

Health is wealth. This common saying holds a lot of weight because it has truth behind it.
But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD, offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life.
1. Make healthy food choices
“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov.
A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer. 
Ultra-processed food include: 
Chips.
White bread.
Donuts.
Cookies.
Granola or protein bars.
Breakfast cereals.
Instant oatmeal.
Coffee creamers.
Soda.
Milkshakes.
“It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.”
What do all healthy diets have in common? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil. 
“A great example of a healthy eating pattern is the Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.”
2. Get your cholesterol checked
When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.
3. Watch your blood pressure
Do you have high blood pressure? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC), about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension.
Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in the United States.
Even small weight loss can help manage or prevent high blood pressure in many overweight people, according to the American Heart Association. 
“Start off slow and find an activity you enjoy,” says Dr. Todorov. “That can make a big difference in both your blood pressure and health.”
4. Get up and get moving
Throw away any common misconceptions about exercising like that it has to be in a gym or a structured environment. Frequency (how often), intensity (how hard) and time (how long) are what matter the most.
“Start where you are and gradually increase your physical activity,” says Dr. Todorov. “My motto is some exercise is good but more is better.”
Taking 10,000 steps a day is a popular goal because research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. Exercise does not need to be done in consecutive minutes. You can walk for 30 to 60 minutes once a day or you can do activities two to three times a day in 10 to 20 minute increments. 
“There are so many different options for exercise available to us today,” says Dr. Todorov. “Take advantage of free gym and app trials, YouTube videos, resources from your local library and virtual gym classes. Walking in the park adds the benefit of spending time in nature.”
5. Watch your body mass
“Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation,” says Dr. Todorov.
To see if you are at a good weight for your height, calculate your body mass index (BMI).
The BMI scale:
Under 18.5: Underweight
18-24.9: Normal
> 25-29.9: Overweight
> 30: Obese
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass.
6. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time.
Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.”
7. Quit smoking
If you smoke, there is probably no other single choice you can make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer.
“Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”
8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too. 
To wind down before bed, Dr. Todorov recommends:
Listen to calming music.
Practice mindfulness or meditation.
Reflect on the positive moments of the day.
Read a book. 
Have a cup of chamomile tea.
Practice 10 minutes of yoga.
“Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.” 
9. Don’t miss health screenings and vaccinations
It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment.
“There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.