Prickly pear, also known as cactus pear, is the fruit of the nopal cactus. It has been a popular food in Mexico for hundreds of years but has recently gained popularity in the United States and around the world. The prickly pear cactus has flat, pad-like stems, called nopales, that are covered in spines. The fruits, called tunas, grow on the pads and range in color from green to red to purple. While prickly pear can be eaten safely, there are some potential side effects to be aware of.
Is prickly pear edible?
Yes, prickly pear is edible and safe to eat. Both the pads and fruits of the nopal cactus are edible. The pads, called nopales, are often cooked and eaten as a vegetable in Mexican cuisine. The fruits, called tunas, can be eaten raw, juiced, added to other foods, jellied, or made into candy or drinks.
Before eating prickly pear, it’s important to remove the small hair-like glochids, which can cause irritation, by burning or cutting off the skin. It’s also a good idea to remove the hard seeds, which are indigestible.
Nutritional value
Prickly pear is highly nutritious, providing many essential vitamins, minerals, and antioxidants. Some of the main nutrients found in prickly pear include:
- Vitamin C – An antioxidant that supports immune function
- Magnesium – Important for muscle and nerve function
- Potassium – Helps regulate fluid balance and heart health
- Calcium – Essential for bone health
- Fiber – Promotes digestive and heart health
- Antioxidants – Reduce cellular damage from free radicals
In addition to vitamins and minerals, prickly pear contains beneficial plant compounds like flavonoids, carotenoids, and betalains, which act as antioxidants in the body.
Potential benefits
Research shows that eating prickly pear may provide certain health benefits, including:
- Lowering cholesterol – The fiber and pectin in prickly pear can help reduce LDL (bad) cholesterol levels.
- Controlling blood sugar – Some evidence suggests prickly pear helps regulate blood sugar spikes after eating, which may help manage diabetes.
- Reducing inflammation – The antioxidants in prickly pear have anti-inflammatory effects that may ease inflammatory conditions.
- Aiding digestion – The mucilage and fiber support GI health and can relieve constipation.
- Treating hangovers – Prickly pear extract may alleviate hangover symptoms like nausea, dry mouth, and headache.
- Boosting immunity – Vitamin C, antioxidants, and other nutrients in prickly pear support immune function.
More research is still needed to confirm some of prickly pear’s potential benefits, but current evidence is promising.
Side effects
For most people, eating prickly pear will not cause negative side effects. However, there are some potential side effects to be aware of:
- Allergic reaction – Some people may be allergic to prickly pear and experience hives, itching, or swelling.
- Digestive issues – Too much fiber from prickly pear can cause gas, bloating, diarrhea, or cramping.
- Dangerously low blood sugar – Prickly pear may enhance diabetes medication effects and cause blood sugar to dip too low.
- Drug interactions – Prickly pear can interact with medications for diabetes, high blood pressure, anxiety, and depression.
- Kidney problems – The oxalates in prickly pear may cause kidney stones in susceptible individuals.
To avoid potential issues, start with small amounts of prickly pear and watch for any negative reactions. Those with kidney issues should be cautious with consumption.
What happens immediately after eating prickly pear?
In the short term after eating prickly pear, several things may happen:
- A sweet, tart taste as you eat the fruit flesh.
- A feeling of fullness from the fiber content.
- Possible irritation or prickling sensation if small spines are left on the fruit.
- Red or purple juice from the fruit temporarily staining the lips or tongue.
- Increased satiety after a meal containing prickly pear.
Most of the effects of eating prickly pear, like changes in cholesterol or blood sugar, would happen over longer periods of consuming the fruit regularly.
Short term effects
Within the first few hours or days of eating prickly pear, you may notice:
- Increased bowel movements from the fiber content.
- Fullness and reduced appetite due to fiber and hydrating mucilage.
- Improved regularity if tendency towards constipation.
- Allergic reaction in those with sensitivity, causing hives, swelling, etc.
Prickly pear is unlikely to cause negative effects in the short term for most people. However, those with allergies may react quickly after consuming it.
Long term effects
Eating prickly pear regularly for weeks or months may lead to the following longer term health effects:
- Lowered LDL and total cholesterol.
- Decreased blood sugar and A1C in people with diabetes.
- Reduced inflammation markers like C-reactive protein.
- Increased magnesium and antioxidant status.
- Improved gastrointestinal health and regularity.
- Kidney stones or kidney damage in those susceptible.
Research shows great potential for prickly pear to have beneficial long term effects on blood sugar management, cholesterol, and inflammation when eaten regularly. Kidney effects are unlikely in most people.
What are the stages of effects from eating prickly pear?
The effects of eating prickly pear can be broken down into several stages:
- Immediate effects: Within minutes – taste, temporary staining, feeling of fullness, allergic reaction in some.
- Short term effects: Within hours/days – satiety, bowel movements, possible allergic reaction.
- Long term effects: After weeks/months – improved blood lipids, blood glucose management, less inflammation, better gastrointestinal health.
- Toxicity: Kidney damage is possible in susceptible individuals after an extended period of over-consuming high oxalate foods.
The immediate and short term effects of prickly pear are often connected to its fiber content. The long term health benefits require sustained consumption over time to be realized.
Duration of effects
How long the effects of eating prickly pear last depends on what the specific effect is:
- Taste sensations and staining only last for a few minutes to hours.
- Satiety effects can last for 2-4 hours after eating prickly pear due to fiber content.
- Gastrointestinal effects like bowel movements may last for 12-24 hours.
- Allergic reactions typically subside within a few hours if mild, but can last for days if severe.
- For long term health benefits, prickly pear needs to be eaten regularly for weeks or months.
- Potential kidney toxicity could occur after an extended period of overconsumption.
While some effects are immediate, prickly pear needs to be consumed frequently and for long periods to have an impact on measures like blood lipids and blood sugar.
Effects by amount consumed
The effects of eating prickly pear can vary depending on how much you eat:
- Small amounts (1/2 cup serving) – May provide mild nutritional benefits without side effects.
- Moderate amounts (1-2 cups daily)- Can improve health markers like cholesterol when eaten regularly.
- High amounts (More than 3 cups daily) – Increased risk of digestive issues and kidney stones in prone individuals.
To get health benefits from prickly pear without adverse effects, aim for a serving of around 1/2 – 1 cup of fruit or cactus pad 2-3 times per week. Larger amounts may be risky.
Effects by method of consumption
How prickly pear is consumed can alter its effects:
- Eating raw – Provides more fiber for bowel health but may increase choking risk.
- Juicing – Eliminates fiber but provides more antioxidants; may affect blood sugar more.
- Cooking – Can reduce certain antioxidants but makes easier to digest.
- Drying/dehydrating – Concentrates fiber and sugars; rehydration returns some moisture.
- Powdered – Allows adding prickly pear nutrients without the mass of whole fruit.
For the best balance, aim to consume prickly pear fruit both raw and cooked. Juice in moderation due to sugar content. Supplements provide concentration but less complete nutrition.
Interaction with medications
Prickly pear may interact with certain medications, including:
- Diabetes medications – Prickly pear may enhance blood sugar lowering effects.
- Medications broken down by CYP enzymes – Prickly pear can inhibit CYP3A4 and CYP2C9 enzymes.
- Antihypertensives – Prickly pear may amplify blood pressure reducing effects.
- Drugs changed by the gut – Fiber can impair absorption of some medications.
- Sedatives – Prickly pear may increase sedation when combined with medications like benzodiazepines.
If you take prescription medications, speak to your doctor before adding prickly pear to better understand potential interactions. Monitor blood sugar closely if also on diabetes medication.
Risks and warnings
While prickly pear is generally safe for most healthy adults, some precautions are warranted:
- Carefully remove spines to avoid swallowing.
- Start with small servings to check for allergies.
- Avoid excessive use if you have kidney disease or are prone to kidney stones.
- Speak with your doctor if on medication as interactions are possible.
- Monitor blood sugar closely if diabetic and consume prickly pear.
- Drink ample water to help fiber pass through the digestive tract.
Pregnant and breastfeeding women should exercise caution, as not enough research exists on prickly pear safety during pregnancy and lactation.
Conclusion
Prickly pear is a nutritious, antioxidant-rich fruit that provides many potential health benefits when added to your diet regularly. Side effects are uncommon but may include digestive upset, blood sugar changes, and kidney stones in susceptible people. To reap the benefits of prickly pear without adverse effects, consume it in moderation along with adequate water. Examine medication interactions and watch closely for allergic reactions or changes in blood sugar.