Carbs In Pears: Are Pears Keto?

Free Printable: Low Carb & Keto Food List

Get It Now

This post may contain affiliate links, which help keep this content free. (Full disclosure)

It’s tough to keep track of fruits on keto — some are much higher in sugar and carbs than others, so it’s important to know about the differences. When it comes to carbs in pears, though, are pears keto? Let’s dive deeper into pears on keto and whether they work with this lifestyle.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Are Pears Keto Friendly?

Sorry, pears aren’t keto. Their carb count is too high to incorporate easily into a ketogenic lifestyle.

If they’re not strictly keto, are pears low carb? Possibly, but it depends on how many carbs you allow in your macros.

Get Carb Counts & Track Macros With The Easy Keto App

Track this food and thousands of others (plus recipes!) in the app.

GET THE WEB APP

Are Asian pears keto friendly?

Asian pear carbs (aka apple pear carbs) are lower than many other pears, but still too high to enjoy in an average serving size on keto.

How Many Carbs In Pears?

Do pears have carbs? Yes they do… but how many carbs in a pear? On average, carbs in a large pear clock in at 35 grams total carbs, while carbs in small pear add up to 22.5 grams total carbs [*].

How many net carbs in a pear? Are they any lower? With a small amount of fiber, net carbs in pears are 27.9 grams for a large fruit and 17.9 grams for a small fruit.

How many carbs are in an Asian pear?

Carbs in apple pear (aka Asian pear) add up to 12.9 grams total carbs and 8.5 grams net carbs for a medium fruit [*].

How many carbs in a red pear?

Is red pear keto? Not really. One medium red pear has 23.4 grams total carbs and 18. 7 grams net carbs [*].

How many carbs in anjou pears?

Anjou pear carbs are also high. One medium anjou pear contains 31.9 grams total carbs and 25.6 grams net carbs [*].

How many carbs in a bartlett pear?

Carbs in bartlett pear are still too high for keto… One medium fruit has 26.6 grams total carbs and 21.1 grams net carbs [*].

How many carbs are in a bosc pear?

Can you have bosc pears on keto diet? Sorry, but no! Bosc pear carbs add up to 28.8 grams total carbs and 23.3 grams net carbs for one medium fruit [*].

The chart below summarizes carb counts for pears of all kinds.

Serving Size	Total Carbs	Net Carbs
1 large (average) 1 small (average) Asian pear (1 medium) Red pear (1 medium) Anjou pear (1 medium) Bartlett pear (1 medium) Bosc pear (1 medium)	35g 27. 9g 12.9g 23.4g 31.9g 26.6g 28.8g	22.5g 17.9g 8.5g 18.7g 25.6g 21.1g 23.3g

Pear Keto Substitutes

Pears are a no-go on keto, but it’s still possible to get some of their flavor and stick to your macros. Try these pear swaps instead!

• Other keto fruits – If fruity taste is all you need, trade pears for a more keto friendly fruit.
• Keto sweeteners – Looking for sweet flavor? Just swap pears with a zero-carb sweetener!
• Pear extract – Add the taste of pears to recipes.
• Pear essenced water – Get a hint of pear flavor and stay hydrated — for 0 carbs!

Conclusion: Can You Eat Pears On Keto?

Carbs in pears are simply too high to be keto friendly. However, there are some surprising keto friendly substitutes for this fruit — try them instead to stay within your macros.

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

GET IT NOW

Carbs In Pears: Are Pears Keto?

Pin It For Later!

Are Pears Keto? | Sure Keto

Are Pears Keto?

Pears are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Pears should be avoided on keto because they are very high in net carbs (12.13g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other fruits that are low in net carbs.

Low in Fats

Pears are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Pears are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Pear

Raw

​

Quantity

12.13 g

net carbs

15.23 g

carbs

3.1 g

fiber

0.14 g

fats

0.36 g

protein

57

calories

Calculate Your Ideal Macros for Keto »

Alternative
Fruits
for Keto

Sure Keto!

Generic

Net Carbs per 100g

Low Carb

Minimally Processed

Healthy Fats, Whole Food

More Details »

Sure Keto!

Generic

Net Carbs per 100g

Low Carb

Minimally Processed

Healthy Fats, Whole Food

More Details »

Keto-Friendly

Generic

Net Carbs per 100g

Low Carb

Minimally Processed

Whole Food

More Details »

Keto-Friendly

Generic

Net Carbs per 100g

Low Carb

Minimally Processed

Whole Food

More Details »

Keto in Moderation

Generic

Net Carbs per 100g

Moderate Carb

Minimally Processed

Whole Food

More Details »

Everything about Jerusalem artichoke – benefits and harms, how to eat

The content of the article:

1. Description and features of Jerusalem artichoke
2. Chemical composition of trace elements and calorie content
3. How to use correctly
4. Root dishes
5. Jerusalem artichoke cosmetics
6. Benefits
7. Human health benefits of Jerusalem artichoke
8. Contraindications to the use of Jerusalem artichoke
9. How to properly store Jerusalem artichoke and how long it is stored

Jerusalem artichoke is a healthy vegetable that tastes like sweet potatoes. The history of the origin of Jerusalem artichoke begins in North America, where it grows wild. The local Indian tribe used the root crop for food and made fiber from it for sewing clothes as early as the 17th century. They called the plant “Jerusalem artichoke”, that is, “solar root”, from where its name comes from.

However, in Russia, the use of culture was limited only to healing due to its medicinal properties. For the same purposes, the plant is still used in folk medicine.

Ground pear – the second name of the plant – is unpretentious. The root crop grows even in infertile soil with poor lighting. Dampness and dryness do not interfere with it either. However, for all its pickiness, Jerusalem artichoke contains many substances useful for the human body.

Description and features of Jerusalem artichoke

The scientific name of the plant is “tuberous sunflower”, as its shoot looks like. Jerusalem artichoke belongs to the Asteraceae family, a genus of sunflowers. A bright yellow inflorescence, similar to a sunflower, is visible above the ground, while the edible part – the root – is in the soil. The appearance of Jerusalem artichoke is very similar to ginger.

The taste of the raw vegetable is sweetish, with nutty notes, reminiscent of turnips or chestnuts, and after cooking, it is similar to sweet cream potatoes, but not as starchy in texture.

There are many varieties of Jerusalem artichoke that differ from each other in appearance, yield, tuber size, sprout height, ripening season and other indicators.

On average, juicy tubers weigh from 20 to 100 grams, are well stored and can be a delicious side dish and a healthy basis for the diet. The composition of the tubers is very rich in useful nutrients.

Chemical composition of trace elements and calorie content

Jerusalem artichoke saturates the human body with carbohydrates, vitamins, dietary fiber and organic acids, which have a positive effect on the gastrointestinal tract. The root crop is very satisfying due to the high content of starch, but at the same time low in calories, so it can easily become the basis of a diet. The benefits that a vegetable contains are difficult to compare with how many calories it contains.

Nutritional value and KBJU 100 grams of Jerusalem artichoke – 62 kcal, 2.2 grams of protein, 0.05 grams of fat and 13 – carbohydrates. And the glycemic index (GI) of Jerusalem artichoke is 32, which is two times less than the content in sugar.

In addition, Jerusalem artichoke is rich in essential vitamins and minerals. Composition of ground pear:
– Vitamin PP is necessary for the normal functioning of the stomach, intestines, pancreas and liver;
— Beta-carotene stimulates the brain, improves attention and memory, protects skin cells from damage and premature aging, moisturizes the epidermis from the inside;
– Folic acid improves immunity, has a beneficial effect on the heart and blood vessels;
– Vitamin E makes blood vessels more elastic and prevents the occurrence of cholesterol plaques;
– Thiamine, or vitamin B1, is necessary for the normal functioning of the nervous, cardiovascular and muscular systems;
– Pyridoxine, or vitamin B6, improves brain function;
– Vitamin A, or retinol, is necessary for eye health and the normal functioning of the immune system;
– Vitamin C affects collagen synthesis and immunity;
– Magnesium is needed for the transmission of nerve impulses and muscle contraction;
– Silicon increases bone strength;
– Potassium is necessary for the proper functioning of the nervous system;
– Iron is needed to saturate the blood with oxygen;
– Manganese is important for the proper functioning of the gonads and blood formation.

Also, the root crop contains the necessary amino acids: arginine, valine, histidine, lysine, isoleucine, methionine, tryptophan, phenylalanine, which ensure the correct and uninterrupted operation of all body systems.

Arginine improves immunity and nourishes muscles, stimulates the synthesis of growth hormone and reduces the percentage of subcutaneous fat, valine improves the coordination of muscle tissues and adapts sensitivity to heat and cold, lysine controls the breakdown of fats and converts them into energy, isoleucine regulates sugar levels, methionine improves mood and reduces cholesterol levels, tryptophan normalizes sleep and relieves fatigue, and phenylalanine regulates the production of thyroid hormones.

How to use it correctly

The tuber is used both for food and as a cosmetic. The use of leaves is limited to medicinal decoctions and rinses for the body and hair. It is difficult to describe what tea made from Jerusalem artichoke leaves tastes like, since they are almost tasteless – usually honey is added to it for flavor.

First, let’s look at how to properly eat a root crop.

Root vegetable dishes

Jerusalem artichoke has a pleasant creamy-nutty taste, so you can easily cook various first and second courses from it. The root crop can be processed in any way: boiled, stewed, fried, or simply added to a salad raw.

The taste of the vegetable goes well with a boiled egg, canned corn and carrots, sauerkraut and apple, so most often these products are used as ingredients in Jerusalem artichoke salad. Such an appetizer is perfect for breakfast or an afternoon snack – the dish turns out to be low-calorie, but satisfying, and the raw ground pear retains all its benefits.

You can make pancakes from Jerusalem artichoke. To do this, grate the vegetable, add flour and an egg, mix everything and fry the mixture in a pan in small portions.

You can also make puree soup from the root vegetable. The tubers need to be cut and fried with onions. You can choose vegetables of your choice. Cook them together with Jerusalem artichoke for 15 minutes under a closed lid, and then add cream and beat the mass with a blender. The dish will turn out less starchy than with potatoes, creamy and tender.

An unusual coffee can be made from an earthen pear. To do this, the vegetable must be dried – squeeze out all the juice from them, chop and fry the pulp. The dry mixture is ground in a blender or coffee grinder, and then brewed like regular coffee.

Tubers are also suitable for making casseroles. Jerusalem artichoke should be washed, grated, put on a baking sheet and poured with a whipped mixture of eggs, semolina and milk. The casserole should be kept in the oven, heated to 185 degrees, for 20-30 minutes. After that, you can sprinkle with fresh herbs and add vegetables.

You can cook caviar from a root crop by grinding it in a blender with spices and salt. Tomato paste, fried onions and carrots are added to the resulting mass, and then laid out in a pot and simmered for an hour in an oven heated to 175 degrees.

Jerusalem artichoke cosmetics

The vegetable contains many elements beneficial for the skin, so various facial care products are prepared from it.

To make a mask for fine wrinkles, the tubers are ground on a grater and mixed with linseed oil. The mixture should be kept on the face for 15 minutes. After 10-15 such procedures, you will notice that the skin will become smoother and more elastic.

If you periodically wipe the skin with Jerusalem artichoke juice, then acne and blackheads will become noticeably less. The plant can also be peeled to remove age spots. To do this, the tuber juice is mixed with grapefruit essential oil and sea salt. The mass should be evenly applied to the skin with massaging movements, and then rinse with warm water. Such peeling can be done once every two weeks.

Benefits

Thanks to its unique composition, Jerusalem artichoke root is a very useful product that, when consumed regularly, can improve human health: lower blood pressure, normalize blood sugar levels, and restore intestinal microflora. From the leaves and flowers, decoctions and teas are prepared, which they drink for medicinal purposes.

The vegetable will be a great addition to the diet of people with diabetes. The tubers contain inulin, a natural analogue of insulin. This prebiotic fiber not only lowers blood sugar, but also stimulates the growth of bifidobacteria, which can improve metabolism and immunity.

Jerusalem artichoke is rich in slow carbohydrates, dietary fiber and fiber, thanks to which the root crop saturates well, helps to maintain a feeling of satiety for a long time and lowers cholesterol levels. The vegetable is also rich in potassium, which regulates blood pressure.

In addition, the earthen pear is a strong antioxidant. The plant cleanses the body of salts of heavy metals and toxins.

Human health benefits of Jerusalem artichoke

Jerusalem artichoke has a positive effect on all body systems, due to the rich content of useful nutrients, minerals and essential amino acids.

The water-soluble fiber and dietary fiber in the vegetable help cleanse the inside of the intestines, relieve constipation, and lower cholesterol levels. It is also useful for the kidneys – the fruit reduces the risk of kidney stones and improves the absorption of nutrients. More than 70% of vitamins are absorbed from vegetables.

Also, the plant improves the condition of blood vessels and skin, lowers blood pressure, prevents the development of cancer, stops vomiting, saves from heartburn and helps the body fight viruses and infections. The root crop is able to increase the level of hemoglobin and remove toxins from the body.

Instead of fructose, the sugar found in fruits and vegetables, Jerusalem artichoke contains fructans. This oligosaccharide also has a sweetening property, but studies in the American Journal of Clinical Nutrition have shown that, unlike fructose, it does not cause a sharp increase in glucose levels.

Dieting

Jerusalem artichoke is an excellent partner in the fight against excess weight on any diet other than keto, since the content of BJU in it does not correspond to its principle. Many experiments prove that regular long-term use of Jerusalem artichoke accelerates the metabolism of fats and carbohydrates.

In addition, Jerusalem artichoke satisfies hunger for a long time and suppresses appetite, which, together with proper nutrition, contributes to weight loss.

Stomach

Due to the high content of dietary fiber, ground pear has a beneficial effect on the gastrointestinal tract. The balance of acids in the vegetable lowers the acidity of gastric secretion. Also, the plant normalizes the work of the pancreas and reduces the load on the liver.

For joints and tissues

Ground pear contains a mineral necessary for our organisms – silicon, thanks to which the vegetable strengthens joints and muscle tissue, makes the skin more elastic.

For immunity

Jerusalem artichoke is rich in vitamin C and useful acids, because of this, the plant improves immunity. The root crop is especially useful during colds – in autumn and spring.

Anti-aging

The vegetable contains antioxidants that slow down the aging process of cells. Thanks to this, Jerusalem artichoke improves the condition of the skin, nails and hair, saturating them with useful substances that prolong youth.

For diabetes

Since the ground pear contains inulin, which energizes cells and prevents glucose overload, the vegetable will be an excellent addition to the diet for people with type 2 diabetes.

The plant reduces blood sugar levels due to the slow absorption of carbohydrates. This is due to the high content of fiber and dietary fiber in the vegetable. Also, with diabetes, the condition of the vessels worsens, Jerusalem artichoke will help with this, strengthening the vascular walls.

Pregnancy and breastfeeding

Is it possible for pregnant women to have such an unusual product as Jerusalem artichoke? During pregnancy, it is more important than ever to monitor nutrition and get all the necessary nutrients from food so that the child develops properly and is healthy. That is why Jerusalem artichoke will fit perfectly into the diet while carrying a child. However, you should not eat it raw; pregnant women can only have a thermally processed root crop.

The amino acids contained in the vegetable will help the baby build muscle, so it is recommended to add it to the diet during breastfeeding. In addition, the root crop protects the baby and mother from infections due to anti-inflammatory and immunostimulating properties.

Also, the vegetable has a slight laxative effect, due to which it will become a natural replacement for laxatives for pregnant women with constipation, which often occurs in the last trimester.

For men

Firstly, the root crop is useful for restoring and maintaining potency. Secondly, it is believed that this product is good as a prevention of the development of prostate adenoma and other diseases of the male reproductive system. Ground pear has a pronounced antioxidant property.

For children

The tubers are also suitable for baby food. Jerusalem artichoke will have a beneficial effect on the work of the child’s intestines, help to cope with dysbacteriosis and infections, and strengthen the immune system. Jerusalem artichoke will be especially useful for children with low hemoglobin. However, at what age it is worth giving a vegetable to your child, it is better to discuss with your doctor.

Contraindications to the use of Jerusalem artichoke

Like all other foods, Jerusalem artichoke can be harmful if consumed in excess, so you should not eat it for breakfast, lunch and dinner 7 days a week. Also, the root crop should be excluded when:
– allergies and individual intolerance to the components contained in the vegetable;
– hypotension, or hypotension, – low blood pressure, as the plant is able to lower it even more;
– type 1 diabetes – the tubers contain sucrose and starch, so you can eat Jerusalem artichoke only with proper correction of blood glucose with insulin preparations;
– for any diseases requiring a special diet – any deviation from the prescribed diet and recommended foods should be discussed with a doctor, even despite the benefits of the vegetable.

There are also recommendations that should be followed when eating a raw root vegetable:
– for children under 5 years old, tubers should be served only after heat treatment – for a fragile children’s stomach, a raw vegetable can become more of a harmful irritant than a healthy food product;
– you can not eat a vegetable with flatulence – the accumulation of gases in the digestive tract, Jerusalem artichoke contains fiber and inulin. These nutrients can enhance the disorder, making the vegetable harmful and even dangerous when raw;
– you should not take it and people with low acidity of the intestine, as a side effect may be an imbalance and increased gas formation;
– Pregnant and breastfeeding women should also exclude raw root crops from the diet.

In these cases, the root crop should be consumed only after heat treatment: frying, stewing, boiling or baking.

How to properly store Jerusalem artichoke and how long it is stored

Despite the similarity with potatoes, the storage conditions of Jerusalem artichoke are very different, since the plant is covered with a thin and delicate skin. Just a dark, dry room is not suitable for tubers – they must be removed in the vegetable section of the refrigerator, wrapped in paper or put in a paper bag.

Unlike potatoes, Jerusalem artichoke will not be damaged by severe cold – the fruits are able to survive in frost down to minus 40 degrees.