Introduction:
Similar in appearance and rather like nectarines, peaches are stone fruits that possess a juicy, sweet flesh. The main difference between the two that is peaches and nectarines is i their varying skin. While peaches have a characterestic thin layered fuzz-covered skin, nectarines are smooth without any fuzz. The fuzzy skin is how one can differentiate between the common peach and nectarine. The color of the flesh ranges from white to pale orange in peaches and can be interchanged with nectarines as well in any fruit recipes.
What Are the Nutrition Content of Peaches?
Peaches can yield up to 100 calories in a single fruit and are quite rich sources of energy-boosting carbs, fiber as well as vitamins. The nutrition information enlisted by the USDA (United States Department of Agriculture) for 4.59 ounces, or 130 gm or single serving of peaches are as follows:
Vitamin A: 0.00000003527396 ounces (20.8 mcg).
Vitamin C: 0.00003527396 ounces (8.6 mg).
Vitamin E: 0.0000317 ounces (0.9 mg).
Fat: 0.01 ounces (0.3 g).
Sodium: 0 ounces.
Carbohydrates: 0.44 ounces (12.4 g).
Fiber: 0.067 ounces (1.9 g).
Sugars: 0.384 ounces (10.9 g).
Protein: 0.042 ounces (1.2 g).
Total Calories: 51 calories.
Peaches are considered to be low-glycemic fruits meaning they have a very minimal impact on raising blood sugar levels. The glycemic index of the fruit is only 28, and the glycemic load is around 4. This makes the peach fruit a good diet food option for both diabetic and prediabetic patients (as they are in the low range for both glycemic index and glycemic load). Peaches are also additionally very low-fat foods as one can see from the above enlisted nutrition content by the USDA (United States Department of Agriculture) having infact less than half a gram of fat per small fruit serving. Infact even the small amount of fat found in peaches is extremely heart-healthy comprising of monounsaturated and polyunsaturated fats (cardioprotective properties). This makes the peaches an easy addition to low fat as well as cardioprotective diet patterns.
Peaches however are not rich sources of protein because one small peach hardly may contain just around a single gram or 0.042 ounce of protein. These fruits still however contain several important micronutrients and minerals, mainly yielding good amounts of vitamin C, vitamin A, vitamin K, and B-complex vitamins like thiamine, niacin, riboflavin and many more.
The fruit also nearly yields around 0.0087 ounces or 247 milligrams of potassium, which is almost around seven percent of the recommended needs of potassium recommended by nutrition experts (based on the daily value diet).
Are Allergies Possible Due to Peaches?
If an individual has possible birch pollen allergies, then one may be allergic to peaches as well because the protein in birch pollen is quite similar to the minimal protein found in peach. Even though such allergies to peach fruits are rare and not considered true food allergies, cases of oral-allergy syndrome (OAS) with peaches are quite a possibility in susceptible allergic individuals. If one suspects allergic reactions like hives, skin rashes or anaphylaxis post peach fruit consumption, then one must immediately report it to the allergist. The fructose in peaches also makes them to be enlisted in high-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) foods which means they cannot be consumed by individuals who are on a low- FODMAP diet (in individuals suffering from digestive issues due to irritable bowel syndrome (IBS), celiac sensitivity, Crohn's disease) and many more.
What Are the Varieties of Peaches?
There are mainly two global varieties of peaches commonly available commercially. These are the freestone peaches and clingstone peaches. While the freestone peaches are eaten out of hand because the flesh parts easily can stick to the fruit pit or stone, the clingstone peaches are the ones that one can use commonly for cooking purpose and are used commonly for canning as well. Some varieties of peaches are additionally a mix of either semi-freestone or semi-clingstone. Within these categories again, peaches have diverse varieties with at least a dozen variations in color, size, and shape that varies based on their location across the world.
How to Purchase, Store, and Use Peaches?
One may have come across canned, frozen or dried peaches commonly in gourmet stores or produce sections. While the canned peaches that one purchases may certainly have added sugars incorporated as the syrup or juice that is added is not only sweet but may also have a much higher calorie count that one needs to watch out for.
Frozen peaches are the same in terms of nutrition they yield when compared to the fresh peaches, but it is always wise to check the ingredients list or the product label to check for added sugars so one can ideally avoid them. Peaches can be easily preserved through dehydration method. Dried peaches are the best on-the-go snacks, but the dehydrated fruits certainly have more sugar, calories, and carbohydrates contained in them compared to fresh peaches. Fresh peaches are a great summertime fruit recipes that one can experiment with and the peak season when they are commonly available is in July and August. When one buys peaches, they must ensure that the fruits are sweet smelling and have a creamy, yellow, or yellow-orange color with an unwrinkled or undamaged fuzzy skin. Once one purchases them and refrigerates it, these fruits will not ripen any further. One will have to ideally consume them within two or three days. Also, one must remember not to wash the peaches until they are ready to be used as they can lose their nutritious effect.
Peaches are best consumed raw as a snack in between meals, or one can add them to smoothies, yogurt, cottage cheese or even enjoy it with fortified hot or cold breakfast cereals. Culinary experts commonly use peaches as part of salsa preparation while one can also use it to make delicious and savory chutneys. These fruits can add flavor, sweetness, and a bright color to the salads. Peaches can be at best sautéed, grilled, stewed or best used as jams and for preservative purposes as well.
What Are the Health Benefits of Peaches?
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Peaches being excellent source of essential fruit fiber can easily help fight inflammation, boost immunity and also due to its healthy vitamin C rich content, it can protect the cells against free radical damage or maintain cellular health.
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A fiber rich diet not only can be cardioprotective, but they can in general prevent the risk of developing chronic diseases and cancers. Peaches can be a part of any healthy diet form and can act the same as well.
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Peaches are good vitamin A sources essential for one’s eyes. The carotenoids present in this fruit would be synthesized by the body into vitamin that would be ideal for both immune and eye health.
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The bioactive compounds present in these fruits would be additionally preventive against developing centralized obesity as per recent nutrition research (obesity being the major risk factor for diabetes, hypertension, cardiovascular and blood disease).
Conclusion:
Peaches are the fuzzy low glycemic vitamin rich fruits benefiting systemic health and can be experimented in versatile ways. They can easily be a part of any healthy or balanced diet form. In conclusion, peaches are a delightful and nutritious addition to one’s diet. Despite their sweet and satisfying taste, they are considered a low-sugar fruit, making them an excellent choice for those aiming to manage their sugar intake while still enjoying a flavorful treat. These juicy fruits are not only delicious but also are a nutritional punch. They are rich in essential vitamins like vitamin A, vitamin C, and vitamin E, which contribute to overall health and well-being. Moreover, peaches are a good source of dietary fiber, which aids in digestion and helps maintain a feeling of fullness.
