Some products practically scream “healthy.” Kale? clearly. blueberry? of course. But peach might make you reconsider. Considering it’s so juicy and candy-like, you might think it couldn’t be all that good for you…especially if you recklessly nibble on it every day every summer. That said, I had to ask a nutritionist if peaches are actually good for you. Good news. The answer is a resounding yes.
“Peaches are a healthy fruit rich in fiber, antioxidants, and vitamins and minerals such as vitamin C, potassium, and beta-carotene,” says Jackie Bridson, MA, RDN, a nutritionist in Orlando, Florida. “It’s safe to enjoy peaches every day as part of a balanced eating plan that includes plenty of fruits and vegetables, lean protein, healthy fats, legumes, whole grains, nuts and seeds.”
In the future, we will find out more about why peaches are approved by experts. Plus, creative ways to enjoy the juicy summer classic all season long.
5 health benefits of peaches
1. Supports gut health and digestion
According to the FDA, one medium peach contains about 2.6 grams of fiber, including both soluble and insoluble fiber. “This supports healthy blood sugar levels, nourishes beneficial gut bacteria, and helps prevent constipation,” says Bridson. Amy Davis, a registered dietitian in New Orleans, Louisiana, adds that the rich water content is part of the reason it helps support motility and regular bowel movements.
2. Rich in antioxidants
Peaches contain polyphenols, which are powerful antioxidants that help fight oxidative stress. “Oxidative stress damages cells and tissues and contributes to aging and the development of chronic diseases over time,” Bridson explains.
It’s also rich in other antioxidants and polyphenols that may play a role in protecting against diabetes, obesity, hypertension, cardiovascular disease and neurodegenerative diseases.
3. May help lower cholesterol
Davis says some of the antioxidants in peaches may help lower cholesterol levels. “These antioxidants bind to bile acids and help lower overall cholesterol and LDL cholesterol,” she says. “They also lower blood pressure and triglyceride levels, which may help lower your overall risk of heart disease.”
4. Packed with protective carotenoids
It’s always wise to eat the rainbow, and peach color profiles can reap certain benefits. “Peaches, an orange-yellow fruit, contain carotenoids, plant pigments that support eye health and overall health,” says Bridson. According to the Cleveland Clinic, carotenoids also protect the heart and help reduce the risk of certain cancers.
5. Helps with weight management
Davis says you can still enjoy peaches even if you want to lose a few pounds. “Peaches are a fairly low-calorie fruit, with only about 60 calories for a medium-sized peach,” she says. “It also contains fiber and water to keep you feeling full, and has a naturally sweet taste to satisfy your sweet tooth, making it a great choice for people trying to lose weight.”
How to enjoy peaches this summer
Davis recommends adults enjoy one or two peaches every day. Bonus points are given to those who include it as part of a balanced snack. “It’s always a good idea to pair carbohydrates with healthy fats and protein for satiety and optimal blood sugar levels,” she says. To that end, she suggests topping Greek yogurt or cottage cheese with sliced peaches (and a sprinkle of cinnamon or granola also works well). Bridson added that pairing whole fruit with a handful of nuts can be enjoyed on the go and promotes satiety and increased energy.
To further enjoy the summer vibes, our nutritionists suggest some even more creative ways to enjoy sweet treats.
Combine sliced peaches with tomatoes, fresh mozzarella, and basil with a splash of balsamic vinegar Add peach slices to a salad with spinach or mixed greens, avocado, toasted almonds, and balsamic vinaigrette Mix frozen peaches into a smoothie (or instant “ice cream”) with yogurt, milk, or your favorite protein powder Top baked peaches with vanilla ice cream for a delicious summer dessert
Last but not least, check out HUM’s newest Flatter Me Fiber flavor, Peach Iced Tea. Featuring the familiar sweet peach flavor, it also doubles GLP-1 levels and provides 10 grams of prebiotic fiber, formulated to suppress appetite, eliminate bloating, and promote regularity.
