{"id":9675,"date":"2023-12-31T20:26:25","date_gmt":"2023-12-31T13:26:25","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9675"},"modified":"2023-12-31T20:26:25","modified_gmt":"2023-12-31T13:26:25","slug":"what-is-pectin-and-why-its-good-for-your-health","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9675","title":{"rendered":"What Is Pectin and Why It&#8217;s Good for Your Health"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>f you&#8217;re one to scour food labels, you\u2019ve probably seen pectin as a common food additive. Similarly, if you love to bake, you\u2019ve almost certainly heard of pectin as the secret to the <a href=\"https:\/\/www.wellandgood.com\/anti-inflammatory-blackberry-jam-recipe\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/anti-inflammatory-blackberry-jam-recipe\/\">perfect jelly and jam consistency<\/a>.<\/div>\n<p>But even if you haven\u2019t heard of this <a href=\"https:\/\/www.wellandgood.com\/short-chain-fatty-acids\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/short-chain-fatty-acids\/\">variety of fiber<\/a> before, it\u2019s more than likely that it&#8217;s a prevalent part of your everyday life without you even realizing it. This is due to both its frequent addition to a variety of food products and its natural occurrence in some of the most consumed (and beloved) fruits and veggies in America.<\/p>\n<p>Ahead: What is pectin, exactly, and why is it added to so many food products? Plus: Why fruit pectin is great for fighting inflammation and balancing your microbiome, and how to eat more of it.<\/p>\n<h2>What is pectin?<\/h2>\n<p>When it comes to fiber, this kind of carbohydrate is broken down into two main groups: <a href=\"https:\/\/www.wellandgood.com\/foods-with-soluble-and-insoluble-fiber\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-with-soluble-and-insoluble-fiber\/\">soluble and insoluble fiber<\/a>. Within these two groups you\u2019ll find many <a href=\"https:\/\/www.wellandgood.com\/difference-between-soluble-and-insoluble-fiber\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/difference-between-soluble-and-insoluble-fiber\/\">different types of fibers<\/a>, including pectin. \u201cPectin is a type of soluble fiber found naturally in fruits and vegetables. It\u2019s often used as an additive to thicken foods and create a more gel-like texture,\u201d explains Bianca Tamburello, RDN at <a href=\"https:\/\/freshcommunications.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/freshcommunications.com\/\">FRESH Communications<\/a>. This bulking effect occurs because all soluble fibers (including pectin) dissolve in water to form a gel\u2014whether that be in our body once we\u2019ve consumed it or in culinary applications.<\/p>\n<blockquote>\n<p>\u201cPectin is a type of soluble fiber found naturally in fruits and vegetables. It\u2019s often used as an additive to thicken foods and create a more gel-like texture.&#8221;\u2014Bianca Tamburello, RDN<\/p>\n<\/blockquote>\n<p>This gel formed by pectin makes it the ideal additive and stabilizer for \u201cjellies, jams, frozen foods, and candies,\u201d says Tamburello. It&#8217;s even included in certain milk and yogurt products to improve their texture. &#8220;If you\u2019re aiming to use pectin in this way, you can find it in liquid and powder forms in the baking aisle,\u201d she adds. These products are typically constructed from either citrus peels or apple cores and skins.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/what-is-pectin\/\" current-title=\"8 Plant-Based Foods Rich in Pectin, an Anti-Inflammatory Fiber Linked to Longevity\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/07\/Stocksy_txp9eb251c8wKk300_Small_1075018-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-01\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/what-is-pectin\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/what-is-pectin\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/what-is-pectin\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>With this information, you may be thinking, isn\u2019t that what gelatin is for? Indeed, pectin and gelatin do carry out very similar jobs in the kitchen. However, the biggest difference between these two baker\u2019s secrets is that pectin is derived from plants (and thus vegan) whereas gelatin is usually created using collagen from animal-based sources.<\/p>\n<h2>Health benefits of pectin<\/h2>\n<p>Beyond being a commonly typecast processed baking ingredient featured in some less-than-nutrient-dense dishes (like desserts, which we love), pectin is actually naturally found in most fruits and veggies\u2014and is associated with an impressive amount of health benefits.<\/p>\n<h3>It&#8217;s great for your gut<\/h3>\n<p>As a soluble fiber, pectin serves as a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0023643806000302\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0023643806000302\">prebiotic<\/a>, or food for our healthy bacteria, in the gut microbiome. Found in our large intestine, the microbiome is not only influential over our digestive health but our <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8433104\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8433104\/\">immune health<\/a>, brain health, and more. Plus, the gel pectin forms in our gastrointestinal (GI) tract helps to support digestive regularity, preventing or treating <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27863994\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27863994\/\">common complaints<\/a> like diarrhea and constipation.<\/p>\n<h3>Plus cardiovascular perks<\/h3>\n<p>There are also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22190137\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22190137\/\">heart health<\/a> benefits associated with pectin. This is primarily due to its ability to bind to cholesterol in the small intestine\u2014ridding it from the body through waste as opposed to being absorbed into the blood. High amounts of cholesterol circulating in our body over long periods of time can increase the risk of negative heart health outcomes, like plaque build-up in our veins and arteries\u2014and we definitely want to avoid that.<\/p>\n<h3>Blood sugar-balancing benefits<\/h3>\n<p>From a metabolic health perspective, pectin also delivers. This fiber slows down digestion, which not only helps us to feel fuller longer but helps to regulate the blood sugar response. So, when we eat pectin-rich foods, it\u2019s less likely that we\u2019ll experience a spike (and subsequent crash) in blood sugar levels after eating, helping to prevent that afternoon energy slump after lunch. This benefit is especially helpful for those with metabolic concerns like type 2 diabetes, however, as it can aid in better management of the disease. One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27164497\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27164497\/\">animal study<\/a> even linked pectin consumption to reduced insulin resistance, further illustrating how it can support those with metabolic disorders.<\/p>\n<h3>Pectin&#8217;s immune perks<\/h3>\n<p>Finally, evidence shows that pectin can boost our immune health. Studies have found this common baking ingredient to have <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25439878\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25439878\/\">anti-tumor properties<\/a>, particularly against <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30584930\/%5C\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30584930\/%5C\">colon cancer<\/a>. Plus, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18219211\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18219211\/\">report<\/a> examining five case studies linked pectin supplementation to heavy metal detoxification. These <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphar.2021.643972\/full#:~:text=Several%20acute%20and%20chronic%20toxic,of%20heavy%20metals%20toxic%20effects.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphar.2021.643972\/full#:~:text=Several%20acute%20and%20chronic%20toxic,of%20heavy%20metals%20toxic%20effects.\">metals<\/a> can seriously impact our immune health, among many other body systems, so this potential benefit is definitely worth noting.<\/p>\n<p>Because of all these health perks, you\u2019ll find pectin in a whole host of medications and supplements\u2014especially those geared at addressing GI, heart health, and metabolic concerns.<\/p>\n<h2>8 foods high in pectin that are great for your gut<\/h2>\n<p>Pro tip: You don\u2019t need to turn to a supplement to get your daily dose of this fiber. \u201cThe best way to eat more pectin is through natural sources like fruits and vegetables,\u201d says Tamburello. There are so many delicious plant-based foods that are chock full of the stuff. And while there isn\u2019t an official recommendation on how much pectin we should be consuming, therapeutic benefits have been found with 10 to 20 grams per day. Enjoying a couple servings of some of these <a href=\"https:\/\/naldc.nal.usda.gov\/download\/22783\/PDF\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/naldc.nal.usda.gov\/download\/22783\/PDF\">top food sources of pectin<\/a>\u00a0can help you easily reach this goal:<\/p>\n<h3><strong><strong>Apples<\/strong><\/strong><\/h3>\n<p>It may come as no surprise based on what we\u2019ve learned about this culinary staple so far that apples top the list of high-pectin foods\u2014you know, given that pectin products are often derived from this snack time favorite and all. But be sure to keep the skin on your apples as this is where you\u2019ll find most of the pectin in the popular fruit.<\/p>\n<h3><strong><strong>Citrus fruits<\/strong><\/strong><\/h3>\n<p>Citrus fruits, including grapefruit, lemon, and orange, are also super sources of pectin. While these acidic go-to\u2019s are often the key to a perfectly balanced dish, they typically aren\u2019t thought of as thickening agents. This is partly due to the fact that most of the fiber in these tangy fruits is found in the skin. However, you will get some of this important fiber from the flesh of these fruits as well as in the zest\u2014all the more reason to always zest your citrus!<\/p>\n<h3><strong><strong>Apricots<\/strong><\/strong><\/h3>\n<p>While oft-forgotten, apricots not only offer an irresistibly sweet flavor, but they are packed with nutrition. These golden stone fruits typically found dried outside of harvest season are full of plant compounds, vitamins C and E, and (of course) pectin. No need to reach for the store-bought pectin when whipping up apricot jam at home.<\/p>\n<h3><strong><strong>Cranberries<\/strong><\/strong><\/h3>\n<p>There\u2019s a reason your mother\u2019s famous cranberry sauce recipe thickens up in no time without any additional gelling agents\u2014and (unsurprisingly) it\u2019s the pectin that these berries contain. So, not only will these tart holiday favorites cut through the richness of a holiday dinner, but they will also help you to better digest that epic meal.<\/p>\n<h3><strong><strong>Beans<\/strong><\/strong><\/h3>\n<p>Whether fresh haricots vert or dried kidney beans, all varieties of these plant-based proteins will offer you notable amounts of pectin. That means that beyond the incredible benefits these fiber-rich legumes will offer you, they will also help to naturally thicken soups, stews, dips, and more without the need to add dairy or other creamy ingredients.<\/p>\n<h3><strong><strong>Grapes<\/strong><\/strong><\/h3>\n<p>Pectin may very well be why grapes are such a satisfying snack. Whether frozen or fresh, popping grapes while enjoying your favorite show or finishing off the work day will not only curb your sweet tooth but offer you so many incredible health benefits. This is thanks to pectin and all the vitamins, minerals, and plant compounds (like resveratrol) they contain.<\/p>\n<h3><strong><strong>Carrots<\/strong><\/strong><\/h3>\n<p>Yet another great snack option, carrots are perfect for dipping in hummus, babaganoush, and guacamole. <em>Plus<\/em>, they are also just so dang good for you, loaded with not only pectin but the plant pigment beta carotene, which is excellent for eye health.<\/p>\n<h3><strong><strong>Bananas<\/strong><\/strong><\/h3>\n<p>Possibly as popular of a baking ingredient as pectin, bananas are also rich in this impressive fiber. Whether it\u2019s bread, muffins, cookies, pudding, or cakes, bananas naturally thicken desserts while imparting moisture and a subtly sweet flavor that is simply chef\u2019s kiss.<\/p>\n<p>So, regardless of whether you opt for a food, supplement, or baking ingredient pectin option (though food-based is always best), it\u2019s undeniable that this fiber is more than worthy of a place in your daily routine. This gelling agent\u2019s ability to boost overall health will help both you and your loved ones feel their best in the most delicious way.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Blanco-P\u00e9rez, Frank et al. \u201cThe Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota.\u201d\u00a0<i>Current allergy and asthma reports<\/i>\u00a0vol. 21,10 43. 10 Sep. 2021, doi:10.1007\/s11882-021-01020-z            <\/li>\n<li>\n              McRorie, Johnson W Jr, and Nicola M McKeown. \u201cUnderstanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber.\u201d\u00a0<i>Journal of the Academy of Nutrition and Dietetics<\/i>\u00a0vol. 117,2 (2017): 251-264. doi:10.1016\/j.jand.2016.09.021            <\/li>\n<li>\n              Brouns, F et al. \u201cCholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women.\u201d\u00a0<i>European journal of clinical nutrition<\/i>\u00a0vol. 66,5 (2012): 591-9. doi:10.1038\/ejcn.2011.208            <\/li>\n<li>\n              Liu, Yanlong et al. \u201cAnti-diabetic effect of citrus pectin in diabetic rats and potential mechanism via PI3K\/Akt signaling pathway.\u201d\u00a0<i>International journal of biological macromolecules<\/i>\u00a0vol. 89 (2016): 484-8. doi:10.1016\/j.ijbiomac.2016.05.015            <\/li>\n<li>\n              Almeida, Eliz\u00e2ngela A M S et al. \u201cSynthesis and characterization of pectin derivative with antitumor property against Caco-2 colon cancer cells.\u201d\u00a0<i>Carbohydrate polymers<\/i>\u00a0vol. 115 (2015): 139-45. doi:10.1016\/j.carbpol.2014.08.085            <\/li>\n<li>\n              Prado, Samira Bernardino Ramos do et al. \u201cChelate-soluble pectin fraction from papaya pulp interacts with galectin-3 and inhibits colon cancer cell proliferation.\u201d\u00a0<i>International journal of biological macromolecules<\/i>\u00a0vol. 126 (2019): 170-178. doi:10.1016\/j.ijbiomac.2018.12.191            <\/li>\n<li>\n              Eliaz, Isaac et al. \u201cIntegrative medicine and the role of modified citrus pectin\/alginates in heavy metal chelation and detoxification\u2013five case reports.\u201d\u00a0<i>Forschende Komplementarmedizin (2006)<\/i>\u00a0vol. 14,6 (2007): 358-64. doi:10.1159\/000109829            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re one to scour food labels, you\u2019ve probably seen pectin as a common food additive. Similarly, if you love to bake, you\u2019ve almost certainly heard of pectin as the secret to the perfect jelly and jam consistency. But even if you haven\u2019t heard of this variety of fiber before, it\u2019s more than likely that &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9675","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9675"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9675\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9676"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}