Pear, Canned in Juice Pack – A Moderate Glycemic Index Fruit Option
When looking for convenient fruit options that won’t spike your blood sugar dramatically, canned pears packed in juice can be a practical choice. Let’s explore the glycemic impact and nutritional profile of this easily stored fruit option.
Glycemic Information
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Glycemic Index (GI): 43.5 – Classified as a low GI food (foods with GI under 55 are considered low)
Glycemic Load (GL): 4.48 – Classified as a low GL food (a GL under 10 is considered low)
The moderate glycemic index combined with the low glycemic load makes canned pears in juice pack a reasonable option for those monitoring blood sugar levels.
Nutritional Profile (per 100g serving)
- Calories: 45
- Protein: 0.23g
- Fat: 0.07g
- Carbohydrates: 11.8g
- Fiber: 1.5g
- Sugar: 10g
- Net Carbs: 10.3g
Benefits of Canned Pears
Canned pears packed in juice offer several advantages:
- Long shelf life compared to fresh pears
- Convenient and ready to eat
- Low calorie content (only 45 calories per 100g)
- Virtually fat-free
- Provides dietary fiber (1.5g per serving)
- Lower GI than many other canned fruits
Considerations for Blood Sugar Management
While canned pears in juice have a relatively low GI and GL, they do contain 10g of sugar per 100g serving. This is something to be mindful of, especially for those with diabetes or insulin resistance.
The fiber content (1.5g per serving) helps slow down sugar absorption, which is beneficial for blood glucose management. However, the net carb content of 10.3g means portion control is still important.
How to Include Canned Pears in a Low-GI Diet
- Pair with protein sources like Greek yogurt to further reduce the glycemic impact
- Choose pears canned in juice rather than syrup
- Drain and rinse to reduce sugar content further
- Monitor portion sizes to keep the glycemic load low
- Consider as an occasional treat rather than a daily staple if you’re strictly monitoring carbohydrate intake
Conclusion
Canned pears in juice pack offer a convenient fruit option with a moderate glycemic impact. With a GI of 43.5 and a GL of 4.48, they can fit into a blood sugar-conscious eating plan when consumed in appropriate portions. Their minimal fat content and moderate fiber contribution make them a reasonable choice for those seeking shelf-stable fruit options.
Remember that fresh pears typically have a slightly lower glycemic index than their canned counterparts, so consider those as an alternative when available.