Pectin is a type of soluble fiber found in the cell walls and intracellular tissue of plants. Because of its ability to jell with large amounts of sugar, pectin is used to make jams and jellies. According to the U.S. Department of Agriculture, pectin consumption is associated with lower LDL cholesterol levels, because pectin binds with cholesterol in the digestive tract, preventing absorption. The USDA reports pectin also reduces blood glucose response after a meal, which decreases the risk of diabetes. Natural sources of pectin include fruits and vegetables.
Apples
Have you ever wondered, as the adage goes, why an apple a day keeps the doctor away? One possible reason is the pectin found in apples. Research published in January 2010 in the journal "BMC Microbiology" shows that apple pectin increases friendly gut bacteria, which promote intestinal health by producing beneficial short-chain fatty acids. Short-chain fatty acids regulate pH of the intestine, which allows growth of friendly bacteria.
Citrus Fruit
Pectin is industrially extracted from citrus peels for commercial use in jams and jellies. According to a review of pectin in foods published in the "Journal of Food Science," there is some pectin in the pulp of citrus fruit as well. Pectin levels in grapefruit pulp range from 0.3 to 0.65 g per 100 g. Oranges have an average of 0.57 g of pectin per 100 g of flesh, while lemons provide 0.63 g per 100 g of flesh.
Carrots
Carrots contain 0.8 g of pectin per 100 g, according to a review published in 1997 in the "Journal of Food Science." Carrots also provide insoluble fiber, beta carotene, potassium and folate.
Beans
Another dietary source of pectin is beans. A review published in the "Journal of Food Science" shows that cooked beans provide between 0.27 and 0.63 g of pectin per 100 g. Beans also provide protein, B vitamins and minerals.
References
- USDA: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)
- "BMC Microbiology"; Effects of Apples and Specific Apple Components on the Cecal Environment of Conventional Rats: Role of Apple Pectin; Licht, T., et. al; January 2010
- "Journal of Food Science"; A Critical Review Reassessment of Some Fruit and Vegetable Pectin Levels; Robert A. Baker; 1997
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