Fact checked by Nick Blackmer
Why this matters:Apples and pears can both support healthy blood sugar, but pears may have a slight edge
What you can do:Eat either fruit whole with the skin on, and pair it with protein or healthy fat for even steadier blood sugar
The payoff:Stable blood sugar levels support metabolic health and help lower your risk of type 2 diabetes
As you’re choosing between apples and pears this fall, you might wonder if one is better than the other for your blood sugar
The fruits are nutritionally similar, but experts say one does have an edge for blood sugar control
Pears are slightly better for blood sugar control than apples, experts agreed
That’s because pears have a lower glycemic index, a measure of how much a given food raises blood sugar levels. Apples have a glycemic index around 40, while pears average about 30, though exact values can vary
This difference may come from pears’ higher fiber content—pears provide about 4 grams of fiber per cup, while apples contain about 2.5 grams for the same portion
While natural sugars in fruit can raise blood sugar, their fiber—especially soluble fiber, found in pears and apples—slows digestion and sugar absorption, leading to a more gradual blood sugar spike, explained Brinya Kydd, MS, RDN, registered dietitian and owner of Brinya Kydd Nutrition
“Between apples and pears, pears seem to be better for blood sugar regulation,” Kydd told HEALTH
While pears may have an edge, experts said both fruits are smart choices for blood sugar control
Both have a low glycemic index (55 or less) and contain compounds called polyphenols, which have been shown to positively affect blood sugar, said Kelly L. Burgess, RD, LDN, registered dietitian and founder of To Better Health, LLC
Plus, research has linked both fruits to a lower risk of type 2 diabetes
“The difference between them is likely minimal,” Anastasios Manessis, MD, endocrinologist and owner of neXendo Wellness, told HEALTH. “They provide comparable amounts of carbohydrates, water, and fiber.”
“Don’t agonize over apple versus pear,” Kydd added. “These are fruits to embrace, not fear.”
To make apples or pears more blood-sugar-friendly, experts suggested the following tips:
Eat the fruits whole with the skin on. “Much of the beneficial fiber and polyphenols live there,” Kydd said
Pair the fruits with utter, for an even steadier blood sugar response
Consider the flavor and texture of both fruits, and choose the one you will consistently enjoy in your diet
Read the original article on Health
