Peaches pack these major benefits for heart and gut health, dietitians say
While pumpkin spice season is just around the corner, peach fans are holding onto every last bit of summer produce. With a naturally sweet flavorful and tons of nutritional benefits, peaches are a summer star for good reason.
"Peaches are great," registered dietitian Grace Derocha tells TODAY.com. "Not only are they flavorful and fun, but they also have a lot of fiber and a good amount of vitamin C."
Peaches are packed with healthy nutrients — and they're a real crowd pleaser, Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, tells TODAY.com. "Not all stone fruits are as favorable as peaches," she says.
They're good for your taste buds and come with bonus benefits for digestion, heart health and more, the experts say.
Peach nutrition
In one medium peach, you'll find:
68 calories
1 gram protein
15 grams carbohydrates
2 grams fiber
12 grams sugar
Peaches contain more fiber, vitamin C and potassium than other stone fruits, like plums or cherries, says Derocha, who is also a spokesperson for the National Academy of Nutrition and Dietetics.
Benefits of peaches
Nutrients that can aid in heart health, gut health and immune function are all found in peaches.
For starters, the fiber in peaches — including both soluble and insoluble fiber — provides health benefits. "Soluble fiber can stabilize blood sugars and keeps cholesterol level in check," Zumpano says, "and then insoluble fiber more aids in digestion and helps prevent constipation."
Most of us in the U.S. get far below the recommended 25 to 40 grams of fiber per day, Derocha adds, and peaches can be a delicious way to get a fiber boost.
Peaches have "a good amount of potassium," Derocha says, which is "a mineral that helps regulate blood pressure and helps with muscle and nerve function." Animal studies have also shown that peach extract may help lower cholesterol and blood pressure, Zumpano says.
Finally, peaches contain a good dose of vitamin C, which can support your immune system, Derocha says. While other fruits (like strawberries and kiwi) contain more, the vitamin C in peaches is a nice bonus in a fruit already packed with other nutrients.
Peaches vs. nectarines
Peaches and nectarines taste and look similar, and they have almost identical nutritional benefits, the experts say.
The biggest difference between peaches and nectarines comes down to the texture of the skin. While peaches have their characteristic fuzz on the outside, nectarines are smooth, which is due to a recessive gene, Derocha explains.
That's important, Zumpano says, because the fuzzy skin of a peach can irritate some people's lips. "So if you do get irritated by that skin, a nectarine is a great way to get the nutrition without getting that itchiness," she explains.
Nectarines also have a bit of a tangier, complex flavor than the full sweetness of peaches, the experts agree. Derocha suggests using tart nectarines in baked goods much the same way you would put Granny Smiths in an apple pie.
Best ways to eat and use peaches
With soft, sweet flesh, peaches are easy to eat fresh or use in a variety of recipes.
"I'm simple," Zumpano says. "I love to just slice them up and eat them freshly picked from a farmers market." Sliced or diced peaches also make a great topping for Greek yogurt, cottage cheese or oatmeal, she says.
Derocha's family loves grilled peaches, which get added to salads with couscous and farro, or paired with vanilla ice cream or yogurt for dessert. She also likes to add peaches to overnight oats or chia seed pudding.
The sweetness of peaches also naturally pairs with creamy, salty ingredients like cheese and charcuterie. Try an upgraded "grilled cheese" bruschetta with peaches and havarti, a dish Derocha's husband recently puts together.
And both experts mentioned peach salsa as another flavorful way to get this beneficial fruit into your diet. You can dip your favorite chips in it, of course, but it's also a "great topper for chicken or fish," Derocha says.
Grilled Chicken with Peach-Dijon Glaze and Salad by Rick Martínez
Grilled Peach and Bacon Caprese Sandwiches by Alejandra Ramos
Peach Cobbler by Kayla Hoang
This article was originally published on TODAY.com