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So now I am confronted with a dilemma. First, how many times do I chew a bite before I swallow? 5 times? 10 times? 20 times? 30 times?

And the second part of the dilemma is do I peel potatoes, carrots and tomatoes before I use them in a recipe?

My sources for this article are varied and it has taken a while to research the questions. My sources include, but are limited to thekitchn, healthline, intestinal.com and others. Most of the many resources reiterate

the answers, so I have chosen and condensed the articles to create this post. I do hope you find the information helpful and healthy.

Let’s start with chewing.Chewing creates more digestive enzymes in the saliva and are helpful in breaking down food further and to aid in digestion. Chewing also triggers the stomach to produce more hydrochloric acid and regulating the pH to assist in food breakdown. When you chew your food properly, the food gets broken down into smaller pieces and mixes with saliva to extract the greatest amount of nutrients,

If you are not chewing your food thoroughly, you are likely eating to quickly which can lead to over eating. The metabolic syndrome is marked by obesity, high cholesterol levels, blood pressure problems and glucose levels to high. Metabolic Syndrome can increase your risk of cardiovascular disease, diabetes and certain cancers. (Dr. Supriya Rao, MD, Gastroenterology Consultants)

If you don’t chew your food enough, it could lead to bloating, diarrhea, heartburn, acid reflux, cramps, nausea, headaches, skin problems, irritability, malnutrition and a over production of gas. Eating more fermented foods, sauerkraut and pickles for instance, will produce more digestive enzymes and beneficial bacteria. They can reduce symptoms of irritable bowel syndrome, gluten intolerance, allergies and asthma. 

It is strongly that you chew your foods a minimum of 32 times! When I site in restaurants and around our table at meal time, I count my chews and everyone else. Mine, and my wifes, are right around 30+ chews before we swallow. I can’t say that for the people I am watching. 5 times, 10 times and swallow. So my question is: How can they possibly say they enjoyed their meal? They can’t! It’s your choice. Choose wisely.

Tomatoes, Carrots and Potatoes. To peel or not to peel?

By leaving the peels on the listed vegetables, and there are others too, The peels contain soluble and insoluble fiber, and both are important components of a healthy diet and add to the flavor of most dishes. Those vegetables that should be peeled, the peels are tough and hard to eat, are kabocha ( a sweet squash variety in the Cucurbitaceae family, related to gourds and pumpkins). Professional and home chefs cherish Kabocha for its exceptionally sweet flavor. Kabocha is considered to be even sweeter than butternut squash), red kuri (Red kuri squash is a small or medium sized winter squash with a hard, orange skin that can be used in all kinds of sweet and savory recipes), celery root and kohlrabi. Generally, unpeeled produce contains higher amounts of vitamins, minerals and other useful compounds, whereas peeled vegetables have had these compounds removed. Interesting to know that potatoes that are boiled or cooked with the skin on contain 332% more vitamin K, 142% more potassium, 111% more folate and 110% more magnesium and phosphorus than peeled potatoes. And fruits can contain 328 times more antioxidants in the peels than in the pulp. The peels can increase your intake of these nutrients when eaten with the pulp.

Tomato peels contain flavanols, a plant-based antioxidant and are linked to age related complications, i.e., lower risk of cancer and cardiovascular disease. Lycopene, a major source of antioxidants, is found in the tomato skins. If the skins of tomatoes are offensive to you, that is bitter, use a submersible hand blender to completely grind the skins into fine “bits”. The liquid will then be like a passata. 

So there you have some information on fruits and vegetables. Use the information as you wish. If you question anything related to this article, please contact me and I will answer your questions. Thanks.