Should you be blending avocado pits into your morning smoothie?

Tossing carrot greens into your salad?

Or snacking on the peanut shells at the ballpark instead of just throwing them on the floor?

Because some people say that these discarded bits are hidden nutritional powerhouses.

Others say they belong in the compost bin. So, which is it?

Hello, I'm Monica Rineagle, and you are listening to The Nutrition Diva Podcast, a show where

we take a closer look at nutrition news and research and trends and answer your food and nutrition questions.

I often get emails asking about whether it's safe or nutritionally valuable to eat parts of food that we typically throw away,

things like carrot tops, avocado pits, peanut shells, even corn cobs.

And sometimes the motivation is reducing food waste, which is always laudable. Sometimes it's

driven by social media claims about hidden nutrient treasures that don't always stand up to scrutiny.

And sometimes, it may actually not be a great idea. So let's unpack when eating the refuse

makes sense and when it might not. Some of the parts of plants that we routinely discard,

or hopefully compost, are perfectly edible,

and more importantly, they can be just as nutritious as the parts that we keep.

Many people trim off and toss the stems of their broccoli, for example,

but they contain essentially the same nutrients as the florets.

You can peel off that tough outer layer with a carrot peeler, and the interior is crisp,

slightly sweet, and perfect for stir fries or slaws.

Beat greens are another great example. The leafy tops of beets are rich in folate and potassium and vitamin K.

Actually, nutritionally, they're very similar to Swiss chard.

You can saute them with olive oil and garlic, and you get an extra vegetable dish for free.

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