Pear, Canned in Syrup: A Sweet Treat with a Low Glycemic Impact

Canned pears in syrup offer a convenient way to enjoy this delicious fruit year-round. While many might assume that the syrup would significantly raise its glycemic impact, canned pears actually maintain a surprisingly low glycemic index. Let’s dive into what makes this sweet treat a potential option for those monitoring their blood sugar levels.

Glycemic Information

Glycemic Index (GI): 25 (Low)
Glycemic Load (GL): 3.42 (Low)

With a GI of only 25, canned pears in syrup fall into the low glycemic index category (below 55), making them a better choice for blood sugar management compared to many other canned fruits in syrup. The glycemic load of 3.42 is also considered low (under 10), indicating that a typical serving won’t cause significant blood sugar spikes.

Nutritional Profile (per 100g serving)

• Calories: 59
• Protein: 0.18g
• Fat: 0.05g
• Carbohydrates: 15.2g
• Fiber: 1.5g
• Sugar: 13.6g
• Net Carbs: 13.7g

Why Canned Pears Have a Low GI Despite the Syrup

It might seem counterintuitive that pears canned in syrup maintain a low GI value. This can be attributed to several factors:

• The natural fiber content (1.5g per serving) helps slow down sugar absorption
• Pears contain a specific type of sugar alcohol called sorbitol that has minimal impact on blood glucose
• The unique combination of fructose and glucose in pears is processed differently than other sugars

Benefits for Blood Sugar Management

Despite containing 13.6g of sugar per 100g serving, the low GI and GL values suggest that canned pears in syrup can be incorporated into a balanced diet, even for those monitoring their blood glucose levels. The minimal fat and protein content makes this primarily a carbohydrate-based food, but the type of carbohydrates present don’t cause rapid blood sugar fluctuations.

Serving Suggestions

To further reduce the glycemic impact of canned pears in syrup, consider:

• Draining and rinsing the syrup before consuming
• Pairing with a source of protein like Greek yogurt
• Adding cinnamon, which may help with blood sugar regulation
• Choosing light syrup options when available

Who Should Be Cautious

While canned pears have a low GI, the sugar content (13.6g per 100g) means portion control remains important, especially for:

• People with diabetes who need to carefully monitor total carbohydrate intake
• Those following very low-carb diets
• Individuals trying to minimize added sugars in their diet

Summary

Canned pears in syrup offer a convenient, sweet treat with a surprisingly low glycemic impact. With a GI of 25 and GL of 3.42, they can be incorporated into a balanced diet even by those monitoring their blood sugar levels, though portion control remains important due to the sugar content. Their fiber content and unique carbohydrate composition help make them a gentler option on blood glucose levels compared to many other canned fruits.