Some fruits are instantly associated with health benefits. Kale and blueberries come to mind easily. However, peaches might raise a few eyebrows. Their juicy, sweet nature can lead to doubts about their nutritional value, especially if indulged in regularly during the summer. So, are peaches truly good for you? According to dietitians, the answer is a definite yes.
“Peaches are a nutritious fruit packed with fiber, antioxidants, and essential vitamins and minerals like vitamin C, potassium, and beta-carotene,” explains Jackie Bridson, MA, RDN, a dietitian based in Orlando, Florida. “Incorporating peaches into your daily diet as part of a balanced eating plan rich in fruits, vegetables, lean proteins, healthy fats, legumes, whole grains, nuts, and seeds is completely safe and beneficial.”
Let’s dive deeper into why experts approve of peaches and explore creative ways to enjoy this flavorful summer fruit throughout the season.
5 Health Benefits of Peaches
1. They support gut health and digestion
One medium peach contains approximately 2.6 grams of fiber, including both soluble and insoluble fiber, according to the FDA. “This fiber content aids in maintaining healthy blood sugar levels, nourishing beneficial gut bacteria, and preventing constipation,” says Bridson. Amy Davis, RDN, a dietitian from New Orleans, Louisiana, adds that their high water content contributes to supporting motility and regular bowel movements.
2. They’re rich in antioxidants
Peaches are rich in polyphenols, a powerful group of antioxidants that combat oxidative stress. “Oxidative stress can harm cells and tissues, leading to aging and the development of chronic diseases over time,” explains Bridson. Peaches also contain other antioxidants and polyphenols that may help in protecting against diabetes, obesity, hypertension, as well as cardiovascular and neurodegenerative diseases.
3. They may help lower cholesterol
Some antioxidants present in peaches can aid in regulating cholesterol levels, according to Davis. “These antioxidants bind to bile acids, assisting in reducing overall and LDL cholesterol,” she notes. “They might also contribute to lowering blood pressure and triglyceride levels, reducing the overall risk of heart disease.”
4. They pack protective carotenoids
Eating a variety of colorful foods is beneficial, and peaches, with their orange-yellow hue, offer specific advantages. “As an orange-yellow fruit, peaches contain carotenoids, plant pigments that support eye health and overall well-being,” Bridson explains. Carotenoids, as per the Cleveland Clinic, also play a role in protecting the heart and reducing the risk of certain cancers.
5. They can help you manage your weight
Even if you are aiming to shed a few pounds, you can still enjoy peaches. “Peaches are a low-calorie fruit, with a medium peach containing only about 60 calories,” says Davis. “Their fiber and water content promote prolonged satiety, their natural sweetness satisfies cravings, making them an excellent option for individuals on a weight loss journey.”
How To Enjoy Peaches This Summer
Davis recommends consuming one to two peaches daily, preferably as part of a balanced snack. “Pairing carbohydrates with healthy fats and/or proteins is advisable for satiety and stable blood sugar levels,” she suggests. For a nutritious snack, she recommends topping Greek yogurt or cottage cheese with sliced peaches, adding a sprinkle of cinnamon or granola for extra flavor. Bridson also suggests combining the fruit with a handful of nuts for a quick, satiating snack that boosts energy.
To fully embrace the summer spirit, the dietitians offer some inventive ways to enjoy peaches:
- Serve sliced peaches with tomatoes, fresh mozzarella, and basil, drizzled with balsamic vinegar
- Add peach slices to a salad with spinach or mixed greens, avocado, toasted almonds, and balsamic vinaigrette
- Blend frozen peaches into a smoothie or make a “ice cream” with yogurt, milk, or your preferred protein powder
- Top vanilla ice cream with grilled peaches for a delightful summer dessert
Lastly, consider trying HUM’s latest Flatter Me Fiber flavor: peach iced tea. It delivers the beloved peach taste while offering 10 grams of prebiotic fiber designed to elevate GLP-1 levels, curb cravings, reduce bloating, and promote regularity.