Pear's nutritional benefits

The pear, an autumn fruit whose peak season occurs in September and October, is highly appreciated for its sweet taste and pleasant texture. According to dietitian and nutritionist Nathalie Negro, pears are "richer in fiber than the average of fruits," containing 3.1 g of fiber per 100 g, compared to an average of 2.7 g for most fruits.

Fiber's role in digestion

Fiber helps "ensure satiety by slowing down the emptying of the stomach, the first phase of digestion." This property can be beneficial for diabetics, as replacing sugar with the fructose in pears can "raise blood sugar less." Pears are also rich in polyol, a chemical compound that has "a beneficial laxative effect for people suffering from chronic constipation," making them an excellent digestive stimulant.

Evening consumption and digestive sensitivity

Eating pears in the evening is generally a good idea, as "the pear, like all fruits, is easy to digest," and easy digestion is synonymous with less disturbed sleep. However, an exception applies: "The pear, because it facilitates digestion, can also cause diarrhea in people suffering from chronic diarrhea or digestive sensitivity such as irritable bowel syndrome with diarrhea symptoms."

Impact on sleep and dietary recommendations

For those individuals, eating a pear in the evening could "disturb sleep," and it is therefore recommended to avoid it. To fully enjoy pears in the evening, Nathalie Negro proposes a pear crumble recipe with walnuts. Walnuts are a beneficial addition in the evening, as they promote relaxation and regulate the biological clock.

Pear crumble recipe details

The recipe for two people includes 2 Williams pears, 15 g of walnut kernels, 1 tablespoon of whole wheat flour, 15 g of sugar, 2 teaspoons of shredded coconut, and 10 g of softened butter. The preparation involves preheating the oven to 180 °C (th 6), crushing the walnuts, mixing them with sugar, flour, coconut, and butter to create a "sandy" crumble dough.

Crumble preparation and serving

The pears are washed, cut horizontally, and placed in a baking dish with the crumble dough spread over them. After baking for 20 to 25 minutes, the dish is served warm.