This is “the” question that is agitating social networks at the moment: can we eat the skin of kiwis? If some Internet users frankly express their disgust at this idea (we remember that a kiwi is hairy…), others affirm that the skin of the kiwi would be excellent for health – it would thus be full of fibers, vitamins and minerals. What is it really? We asked the question to dietician-nutritionist Nathalie Négro.
The skin of yellow kiwis is less unpleasant to eat than that of green kiwis
First info: “yes, it is entirely possible to eat the skin of kiwis. However, it is more pleasant with yellow kiwis, which are less hairy than green kiwis.” underlines the dietician-nutritionist.
Fibers in the skin of kiwis. Is there a health benefit to eating the skin of kiwis – whether green or yellow? Surprisingly, yes. “A kiwi contains approximately 2.4 grams of dietary fiber per 100 g of flesh. This is below average for fruits. But when we add the skin, we can go up to 3 g or 3.5 g of fiber per 100 g, a value which is slightly higher than the average fruit.” explains Nathalie Négro.
As a reminder, dietary fibers are beneficial for intestinal transit (they help prevent constipation and diarrhea), contribute to the balance of the intestinal microbiota (by nourishing the “good bacteria” that make it up) and contribute to the regulation of blood sugar (blood sugar level). For comparison, a 100 g bowl of passion fruit provides 6.8 g of fiber; the same quantity of blackcurrant provides 5.8 g.
There is dietary fiber in the skin of kiwis, as well as polyphenols
In addition to the question of fiber, the skin of kiwis also contains antioxidants (more specifically: polyphenols) which are beneficial to health since they fight oxidative stress and free radicals. “But considering the weight of the skin compared to the rest of the fruit, it’s really tiny…“nuance l’expert.
But be careful: to eat the skin of kiwis, there are some good reflexes to have. First, choose organic kiwis to protect yourself against the harmful effects of pesticides. Secondly, rub the skin of the kiwi well before eating it, to remove the hairs and (especially) the glue residue.because there are often stickers affixed to these fruits” underlines Nathalie Négro.
The recipe from the dietician-nutritionist. Here is an idea for a (very) fiber-rich snack to enjoy kiwis this winter. For one person: in a bowl, place 2 generous tablespoons of fromage blanc or beaten natural yogurt. Add 1 tsp. tablespoons of oat flakes (a gold mine in terms of dietary fiber) and 2 yellow or green kiwis – with or without the skin. Enjoy this vitamin-packed granola at snack time or in the morning for breakfast.
Thanks to Nathalie Négro, dietitian-nutritionist and manager of the Nutritional Center of the Thermes de Brides-les-Bains.
Source : Aprifel
