Tim Spector is a much-loved expert and a trusted soruce when it comes to food and health (Image: Getty)
Professor Tim Spector, an epidemiologist and founder of Zoe Health, has shared a “sneaky tip” that is free, requires no effort, and makes you healthier. On a Channel 4 series, titled What Not to Eat, he said that there is one question to ask.
Professor Tim Spector, an esteemed epidemiologist and the brain behind Zoe Health, recently unveiled a clever and effortless tip to enhance your health—absolutely free of charge. During an appearance on the Channel 4 show “What Not to Eat,” he posed a simple yet intriguing question.
According to Spector, “Whole Foods are not only satisfying and nutritious, but they also taste great. I’ve discovered a crafty way to make them even more beneficial. The real question is whether to peel or not to peel.”
Offering his perspective, he stated, “In most cases, I recommend skipping the peel. There are two main reasons for this. First, polyphenols—these are protective compounds in plants that are highly beneficial for us, and they’re predominantly found in the skin. They aid in the growth of our gut microbes, thereby boosting our immune system and offering numerous health advantages.”
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Specifically referencing fruits like apples, and vegetables such as potatoes and kiwis, Spector highlights the numerous health benefits of keeping their skins intact, suggesting it could help fend off several health concerns.
“Another example is kiwi fruit. Most people will peel it, but 50% extra fibre is what you get when you eat that [kiwi] with the skin.”
As he bit into an unpeeled kiwi, he said: “Just as good as eating with the flesh – and less messy.”
He then added: “For your potatoes, try and keep the skin on because it’s got five times more fibre in it, so you’re missing out if you don’t do that.”
According to Bupa, fibre can help improve our blood sugar control, it can boost our digestive health, reduce our risk of cardiovascular disease, reduce blood cholesterol levels, stimulate healthy bowel movements, and help people maintain a healthy weight – just to name a few.
But “don’t overstress about it if you can’t, because use the peelings, don’t throw them away. You just put them in a roasting tin, you add a bit of olive oil and a bit of salt and hey presto, you’ve got some fantastic crisps that are absolutely delicious.”
Backing up his thoughts, one study said: “Bioactive plant compounds, including phenols, are responsible for the nutritional quality and sensory characteristics of fruits and vegetables, among other functions.”
It notes that the following fruits and vegetables offer numerous benefits in their peels. These include:
- Apple
- Banana
- Orange
- Kinnow
- Melon
- Mango
- Pomelo
- Pomegranate
- Kiwi
- Carrot
- Onion
- Garlic
- Potato
- Spniach
- Tomato
- Eggplant
- Black radish
- Jackfruit
Focusing on apple peel, another study notes: “Apple peel is considered as a valuable by-product obtained during processing of apples. It is a rich source of phytonutrients and dietary fibre, thereby indicating its significant potential in functional foods development.”
