Health expert Professor Tim Spector has issued a simple but powerful piece of dietary advice: stop peeling your fruit and vegetables. He argues that a crucial step in everyday food preparation is inadvertently stripping away a treasure trove of vital nutrients that can significantly enhance wellbeing.
The Hidden Power in the Peel
Speaking on his Channel 4 programme, What Not to Eat, Professor Spector highlighted that the skins of common produce like apples, kiwis, and potatoes are rich in natural compounds called polyphenols. These plant-based chemicals act as potent antioxidants, helping to reduce inflammation and, crucially, boost the body's natural immunity.
"To peel or not to peel, that is the question, and for me it is generally to avoid peeling," Spector stated. He explained that these defence chemicals, concentrated in the skin, are "really good for us." Their primary benefit is aiding our gut microbes, which in turn strengthens our immune system and supports health in "all kinds of ways."
Staggering Numbers Behind the Advice
The nutritional difference between peeled and unpeeled produce is more dramatic than many realise. According to Spector, an apple's skin can contain up to 30 times more of these beneficial polyphenols than its flesh. For those who peel kiwis, they are missing out on a 50% increase in fibre by discarding the fuzzy exterior.
The humble potato also delivers a fibre bonanza when cooked with its jacket on. Spector notes that keeping the skin on provides five times as much fibre. The NHS supports this, confirming that the fibre in potato skin can help lower the risk of heart disease, stroke, type 2 diabetes, and bowel cancer, while also promoting a feeling of fullness.
Smart Swaps and Healthy Snacks
Beyond peeling, Professor Spector offered further dietary guidance for those looking to improve their health. He cautioned against considering white rice a healthy staple, suggesting a swap to more nutritious grains or beans for better value and a less carb-heavy plate.
For snacking, he recommends opting for fruit, nuts, or dark chocolate over sugary alternatives. He has previously championed dark chocolate for its gut health benefits, noting it can be a source of polyphenols. "They're like rocket fuel for your gut microbes," he wrote in an Instagram post, listing coffee, extra virgin olive oil, nuts, and dark chocolate as part of a polyphenol-rich diet.
For those who feel they must peel, Spector suggests a zero-waste solution: turn potato peelings into baked crisps with a little olive oil and salt. This simple tip ensures that even the skins don't go to waste, allowing everyone to harness their nutritional power.
