Some produce items practically scream ‘healthy.’ Kale? Obviously. Blueberries? Sure. Peaches, though, might make you think twice. Given that they’re so juicy and candy-sweet, it’s easy to assume that they can’t possibly be that good for you… especially if you bite into them daily with reckless abandon every summer. That said, we had to ask dietitians if peaches are actually good for you. The good news: the answer is a resounding yes.
“Peaches are a healthy fruit full of fiber, antioxidants, and some vitamins and minerals like vitamin C, potassium, and beta carotene,” says Jackie Bridson, MA, RDN, a dietitian in Orlando, Florida. “It’s safe to enjoy peaches daily as part of a balanced eating plan full of fruits and veggies, lean proteins, healthy fats, legumes, whole grains, and nuts and seeds.”
Ahead, we’re unpacking more details as to why peaches get the experts’ seal of approval. Plus: creative ways to enjoy the juicy summer staple all season long.
5 Health Benefits of Peaches
1. They support 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 helps support healthy blood sugar, feeds beneficial gut bacteria, and helps prevent constipation,” Bridson shares. Amy Davis, RDN, a dietitian in New Orleans, Louisiana, adds that their rich water content is part of the reason why they can help support motility and regular bowel movements.
2. They’re rich in antioxidants
Peaches contain polyphenols, a potent class of antioxidants that help fight oxidative stress. “Oxidative stress damages cells and tissues and contributes to aging and chronic disease development over time,” Bridson explains.
They also pack other antioxidants and polyphenols that may play a role in protecting against diabetes, obesity, and hypertension, as well as cardiovascular and neurodegenerative disease.
3. They may help lower cholesterol
Per Davis, some of the antioxidants in peaches may help keep your cholesterol levels in check. “These antioxidants bind to bile acids to help lower overall and LDL cholesterol,” she says. “They may also help decrease blood pressure and triglyceride levels, helping to lower overall risk of heart disease.”
4. They pack protective carotenoids
It’s always wise to eat the rainbow, and the color profile of peaches can reap a specific set of benefits. “As an orange-yellow fruit, peaches contain carotenoids, which are plant pigments that help support eye health and overall wellness,” Bridson shares. Per the Cleveland Clinic, carotenoids are also helpful to protect the heart and reduce the risk of certain cancers.
5. They can help you manage your weight
According to Davis, you can still enjoy peaches if you’re trying to lose a few pounds. “Peaches are a pretty low-calorie fruit, with only about 60 calories in a medium peach,” she says. “They also contain fiber and water that help you feel fuller for longer, and natural sweetness to satisfy a sweet tooth, making them a great choice for anyone on a weight loss journey.”
How To Enjoy Peaches This Summer
Davis invites adults to enjoy one to two peaches daily. Bonus points go to those who include it as part of a well-rounded snack. “It’s always a good idea to pair carbs with a healthy fat and/or protein for satiety and optimal blood sugar,” she says. To do just that, she suggests topping Greek yogurt or cottage cheese with sliced peaches (plus a sprinkle of cinnamon or granola for good measure). Bridson adds that you can enjoy it on the go by pairing the whole fruit with a handful of nuts, which can promote satiety and more energy.
To lean further into the summer vibes, the dietitians offer a few more creative ways to enjoy the sweet treat:
- Pairing sliced peaches with tomatoes, fresh mozzarella, and basil with a drizzle of balsamic vinegar
- Adding peach slices to a salad with spinach or mixed greens, avocado, toasted almonds, and balsamic vinaigrette
- Blending frozen peaches into a smoothie (or makeshift “ice cream) with yogurt, milk, or your favorite protein powder
- Topping vanilla ice cream with grilled peaches for a tasty summer dessert
Last but not least, consider checking out HUM’s newest Flatter Me Fiber flavor: peach iced tea. It boasts the sweet peach flavor you know and love, all the while providing 10 grams of prebiotic fiber formulated to double GLP-1 levels, curb cravings, debloat, and promote regularity.