What Is Fruit Pectin and What Does It Do for You

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1 What Is Fruit Pectin and What Does It Do?

What Is Fruit Pectin and What Does It Do?

If you love eating fruits or enjoy making jellies and jams, this article is for you. Read on to learn about fruit pectin, its uses, benefits, and more.

Pectin is a dietary fiber found in fruits and vegetables. It’s an inedible starch called a polysaccharide. Most plants contain pectin, with apples, plums, apricots, and citrus fruits being some of the richest sources. When dissolved in water, pectin forms a gel-like consistency.

Your body can’t digest fruit pectin in its natural form. However, scientists have developed modified citrus pectin, which is digestible and used in food preparations and health supplements.

Nutritional Value of Fruit Pectin

All forms of pectin have low nutritional value. For example, 1 fluid ounce of liquid pectin contains 3 kilocalories, 1 gram of carbs, 1 gram of fiber, and negligible amounts of proteins, fats, vitamins, and minerals. However, it’s a great source of soluble fiber.

Commercial pectin mixes may contain added sugars, increasing the caloric value.

Benefits of Fruit Pectin

Here are some potential health benefits of eating fruit pectin:

Improves gastrointestinal health: Pectin, as a soluble fiber, aids digestion, relieves constipation, and improves gut bacterial health.

Lowers the risk of colon cancer: Pectin reduces inflammation, protects against cellular damage, and absorbs galectin-3, lowering the risk of colon cancer.

Helps maintain a healthy body weight: High-fiber pectin foods reduce calorie intake, increase satiety, and promote weight loss.

Decreases blood sugar and cholesterol levels: Pectin regulates sugar levels, improves insulin function, and lowers LDL cholesterol.

How to Use Fruit Pectin?

Fruit pectin acts as a thickening agent in food preparation and stabilizes milk- and yogurt-based drinks. It’s used in preserving fruits, making jams, jellies, custards, and pie fillings. Pectin comes in powder or liquid form, and when combined with water, sugars, and acids, it forms a gel.

Unlike gelatin, which requires cooling to form a gel, pectin can gel at room temperature. Pectin is also available in capsule form as a soluble fiber supplement.

How to Make Fruit Pectin Concentrate?

To make fruit pectin at home:

Mix 4 cups of fruit scraps (preferably apple) with 8 cups of water and simmer for 1 to 2 hours until mushy.
Strain the mixture and let it cool to obtain pectin concentrate.
If the concentrate is too runny, thicken it by reheating on low flame.
Store the pectin in sterilized jars, refrigerate for up to 3 weeks, or freeze for longer storage.
Adjust the amount of pectin used based on the fruit’s sugar and acid content.

Is Fruit Pectin Safe?

Fruit pectin may cause side effects like gas, bloating, and abdominal discomfort. Use caution if allergic to high-pectin fruits or taking certain medications. Don’t overconsume pectin-based preparations high in sugar. Consult a healthcare provider if any adverse symptoms occur.

QUESTION

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USDA: "Pectin, unsweetened, dry mix."

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