Should You Peel Fruits and Vegetables? Experts Weigh In

We’ve all faced this dilemma when holding an apple, a carrot, or maybe a potato and wondering- should I peel it, or just eat it as is? While presumably the peel is packed with fiber, vitamins, and other health-boosting nutrients, there’s the issue of pesticides and other questionable residues that may be lurking on the surface. What's the right thing to do?

The Benefits of Eating the Peel

Fruit and vegetable peels have impressive nutritional value:

• Dietary Fiber: Much of a fruit or vegetable’s fiber is in the peel, which helps with digestion, increases satiety, and stabilizes blood sugar levels.

• Vitamins and Minerals: Peels of apples, pears, carrots, and potatoes contain essential nutrients like vitamin C, vitamin A, and iron.

• Antioxidants: The skins of fruits like apples, grapes, and oranges are loaded with antioxidants that help combat free radicals and prevent disease.

The Downsides of Eating the Peel

1. Pesticide Residue: Fruits and vegetables are often grown using chemical pesticides. While washing can remove some, residues may remain on the peel and could pose a health risk.

2. Digestive Sensitivity: Some peels, like those of apples or potatoes, can be tough on the digestive system, especially for people with gut sensitivity or digestive issues.

3. Texture and Taste: Some people find peels add an unpleasant texture or bitter taste, especially with produce like carrots or eggplants.

When You Should Peel

• Non-Organic Produce: If you can’t wash fruits and vegetables thoroughly or if they’ve been heavily treated with pesticides, it’s best to peel them. For example, potatoes can sometimes contain a toxic compound called solanine, especially when they start to go bad.

• Hard or Tough Peels: Some fruits and vegetables like watermelon or certain types of squash, have peels that are simply too tough to eat comfortably.

When You Shouldn’t Peel

• Organic Produce: If your fruits and vegetables are organic, the risk of pesticide exposure is much lower, so there's little reason to peel.

• Soft-Skinned Fruits and Veggies: Peels of apples, pears, cucumbers, and carrots (when thoroughly washed) are full of beneficial nutrients and fiber, and are worth keeping on.

Which is Recommended?

Honestly, it depends. If you wash your produce well or buy organic, it’s probably best to skip the peeler and enjoy the added health benefits of the skin. If you're worried about pesticides or have trouble digesting certain peels, there's no shame in peeling.

There’s no one-size-fits-all answer. If it’s clean or organic- keep the peel. If not- peel away, and don’t feel bad about it.