Auto Amazon Links: No products found.
Generally, the skins of fruits and vegetables contain higher amounts of fiber compared to their inner flesh. For example, consuming a kiwi with its skin on provides 50% more fiber than eating a peeled kiwi. This pattern led researchers at King’s College London to investigate the fiber content across various raw, fresh foods including beetroot, bell pepper, broccoli, butternut squash, cauliflower, celeriac, curly kale, fennel, kiwi fruit, leek, pineapple, and watermelon.
Their analysis revealed that many parts of fruits and vegetables that are often discarded actually hold more fiber than the edible portions we commonly consume. For instance, watermelon rind was found to have 2.10 grams of fiber per 100 grams, roughly equal to the fiber content in a slice of wholemeal bread. Similarly, the skin and seeds of butternut squash delivered 9.25 grams of fiber per 100 grams, nearly as much as a serving of bran flakes. Pineapple skin and core contained five times more fiber than the flesh itself, and broccoli stalks also contributed fiber, albeit slightly less than the florets.
Fiber plays a crucial role in maintaining a healthy digestive system and helps in preventing constipation. Dr. Rachel Gibson, who led the project, highlighted that by discarding these fibrous parts, people are wasting not only valuable nutrients but also money. She remarked, “This isn’t just a nutritional loss, it’s also a financial one; you’re effectively throwing away a substantial portion of what you’ve paid for.”
To encourage the use of these nutritious components, King’s College has been trialing “root-to-tip” meals in its canteen, incorporating items like banana skin curry for staff and students. At home, the researchers suggest leaving the skin on kiwis, including broccoli stalks in stir-fries, and adding bell pepper seeds to recipes. Although cooking can alter fiber content, methods such as steaming, microwaving, or quick sautéing typically preserve nutrients effectively. Dr. Gibson emphasized that the approach is not about perfection or forcing people to eat unappealing food but rather about recognizing the nutritional value in parts that are often thrown away. While some individuals showed hesitation during the canteen trials, with root-to-tip meals accounting for one-third of hot menu sales over nine weeks, those who chose these dishes were less likely to finish their meals compared to those eating more traditional options.
Dietitian Kirsten Jackson from the British Dietetic Association noted the benefits of these suggestions, provided that the produce is washed thoroughly. She recommended blending pineapple cores into smoothies but advised against consuming tough skins. Jackson also mentioned that some stalks may require cooking or fine chopping to become more palatable, suggesting, “Just because a broccoli stalk doesn’t fit into tonight’s meal doesn’t mean it needs to go in the bin. Chop it up, freeze it and add it to a soup or stir-fry another day.” She cautioned that fiber intake should be increased gradually to avoid symptoms like bloating, especially for individuals with irritable bowel syndrome (IBS), who might find high-fiber foods harder to tolerate. The British Nutrition Foundation also pointed out that certain parts like green potatoes and rhubarb leaves contain toxic compounds, and tough stalks and seeds may not be suitable for young children
Read the full article from The BBC here: Read More
Auto Amazon Links: No products found.