Sweet, juicy peaches are not just delicious, they’re super nutritious, offering up a plethora of nutritional benefits.
Peaches are incredibly versatile. This fuzzy fruit can be eaten as a snack on its own, or it can be added to salads, recipes and smoothies.
Not only do they taste great, peaches also have properties that may actually help you lose weight.
Keep reading to find out more about the power of the peach to discover all the amazing ways this nutrient-packed fruit can improve your health.
Are Peaches Keto?
Peaches are fairly high in carbs, containing about 13 grams in a whole, medium-sized peach. It may be difficult to fit peaches into a strict low carb diet, like Keto. However, those following a more liberal low carb diet may wish to eat a small peach from time to time.
If you’re on a ketogenic diet, try slicing half a peach and share the other half with a friend. Pair your peach half with a piece of cheese or some nuts – the added protein will fill you up more. Adding a few peach slices to salads is a great way to keep serving sizes in check.
Those following other diets that aren’t low carb, such as calorie reduction plans, can enjoy more peaches in their diet, as the fruit is low in calories and virtually fat-free.
Carbs in Peaches
Fresh: One small peach contains 12 grams of carbs.
One large peach contains 17 grams of carbs.
Canned: A 100 gram serving of canned peaches packed in light juice contains 11 grams of carbs.
Calories in Peaches
Fresh: One small peach contains 51 calories.
One large peach contains 69 calories.
Canned: A 100 gram serving of canned peaches packed in light juice contains 44 calories.
Nutrition Facts of Peaches
|Amount: 1 small peach, fresh (130 grams)|
|Total Fat 0.3 grams||0%|
|Saturated fat 0 grams||0%|
|Polyunsaturated fat 0.1 grams|
|Monounsaturated fat 0.1 grams|
|Cholesterol 0 milligrams||0%|
|Sodium 0 milligrams||0%|
|Potassium 247 milligrams||7%|
|Total Carbohydrate 12 grams||4%|
|Dietary fiber 2 grams||8%|
|Sugar 11 grams|
|Protein 1.2 grams||2%|
|Vitamin A||8%||Vitamin C||14%|
|Vitamin D||0%||Vitamin B-6||0%|
Health Benefits of Peaches
Peaches are full of fiber and completely fat-free. They’re an excellent source of vitamins A, vitamin C, and niacin. They’re also rich in minerals like potassium, cooper, manganese, and phosphorous.
The phosphorus in peaches helps to strengthen bones and prevent certain bone diseases. Phosphorus also helps prevent decalcification of the bones, a condition that leads to osteoporosis.
Peaches are phosphorous rich fruits that also contain calcium and vitamin C, nutrients promote oral health by strengthening the teeth and gums.
Boost Immune System
Vitamin C and zinc are powerful antioxidants that promote health function immune system. Both zinc and vitamin C also have properties help speed wound healing and fight infections.
The zinc contained in peaches also has anti-aging effects on the skin. Peaches can be eaten or applied to the skin as a mask as a natural moisturizer. Interestingly, the fruit also makes an effective scalp treatment that prevents hair fall.
Supports the Nervous System
Research shows that peaches have the power to help cognitive function and decrease neurodegenerative disorders and help prevent the onset of Alzheimer’s disease.
Aids in Digestion
The high fiber content of peaches helps aid digestion and prevent a variety of gut disorders. Peach flowers also provide certain compounds that support intestinal and gut health.
Improves Heart Health
Certain naturally occuring compounds in peaches that may help reduce risk factors for heart disease, such as high blood pressure. Peaches also promote healthy triglyceride and cholesterol levels.
Promotes Healthy Eyesight
The vitamin A, Lutein and zeaxanthin are important nutrients found in peaches that protect the retina and lens of the eye. These nutrients help prevent common eye disorders, such as macular degeneration and cataracts.
Benefits of Peaches for Skin
You may notice that peach or its fuzz-free cousin, the apricot are popular ingredients in many face masks on the market. This is because the fruit is a great source of Vitamin C, a vitamin that can lighten dark circles and heal blemishes. The macronutrients in peaches reduce the appearance of wrinkles.
Several compounds in the fruit and in the peach’s blossom have natural moistening effects on the skin and can reduce UV damage to the skin. Peaches tighten pores and revitalizes dull skin.
The folates in peaches replenish the outer layer of skin to help prevent skin cancer. Folate is instrumental in skin renewal as it helps your body produce healthy skin cells.
The lutein in peaches boosts your skin’s UV defence against harmful sun rays and increases the natural lipids in the skin. Lutein also offers hydration and moisture which improve the elasticity of your skin. This antioxidant prvents free radicals from causing skin cell damage, thus preventing the signs premature aging.
Zeaxanthin is a unique carotenoid that plays an essential role in preventing skin cell damage from free radicals.
Potassium also provides hydration and moisture, while soothing and healing dry, cracked skin.
To make your own DIY peach face mask:
Mash together half a peach and a tablespoon of plain room temperature Greek yogurt. Apply the face mask gently onto your face and wait 15 minutes, and then rinse your face well with cool water.
Side Effects of Peaches
Eating too many peaches has been linked to increased risk of colorectal cancer in men.
Peaches contain fermentable sugars that cannot be completely absorbed in the small intestine. Therefore, these sugars are fermented in the large intestine, where they release gas. For this reason, over consumption of peaches may cause bloating.
Peaches also contain salicylates and a compound called amygdalin, which may cause an allergic reaction in some individuals who are sensitive to these substances.
When is Peach Season?
Peach season begins in May and continues until late September. The peak season for good peaches is in July and August and they’re likely less expensive to purchase during those months.
What’s the Best Way to Pick and Store Peaches?
If the peaches you bought are firm to the touch and less fragrant, they probably require a few more days to ripen before eating them. In this case, the best place to store them is on the counter at room temperature to help them along on their ripening process.
Refrigerating peaches slows the ripening process, so if you’re peaches are softer and more fragrant, its best to store them in the fridge. They should be kept dry and stored stem side down to prevent the fruit from bruising or growing mold.
Are Peaches Citrus Fruits?
Citrus fruits contain a volume of at least 10% citric acid. Although peaches do contain a little bit of citric acid, they’re not technically citrus fruits and are classified as malus fruits.
Are Peaches Safe for Diabetics?
Peaches can be included in a diabetes-friendly diet. The GI of a peach ranges from 28-56, depending on the size. Fruits that have a glycemic index less than 55 can be safely consumed by diabetics.
Are Peaches Good for Weight Loss?
Peaches are a good source of fiber, which promotes satiety, which can help you lose weight. The fruit is also low in calories and fat free which makes them ideal for weight loss. Moreover, they also contain natural sugars which do not spike blood sugar or insulin levels in the body.
According to studies conducted by Texas AgriLife Research, peaches have bioactive compounds that can potentially fight-off obesity related diseases, like type 2 diabetes and cardiovascular disease.
Are Peaches Good for Breakfast?
Eating a peach for breakfast is a great way to start the day. Pair a peach with a handful of almonds, Greek yogurt or cottage cheese for added protein to combat mid-morning cravings.
Are Peaches Good for your Stomach?
If you have tummy trouble, a snack of canned peaches packed in light juice could be the answer to your digestive woes. Canned peaches can help tame an upset stomach. Because canned peaches are soft and lower in fiber than fresh, they’re easier to digest. Many health professionals recommend soft canned peaches as part of a “gastrointestinal soft diet” to patients with stomach problems.