Cook or compost? What to do with carrot tops, avocado pits and peanut shells

This episode of Nutrition Diva explores the growing trend of eating parts of food typically discarded—like carrot tops, avocado pits, peanut shells, and citrus peels—asking whether these 'waste' items are nutritional goldmines or just compost material. Host Dr. Monica Reinagel separates fact from social media hype, revealing that some discarded parts, such as beet greens, broccoli stems, citrus zest, and watermelon rind, are not only edible but also nutrient-rich and worth incorporating into meals. She highlights that these parts can offer fiber, vitamins, and antioxidants, especially when prepared properly. However, she also warns of potential risks: certain plant parts like potato and tomato leaves, rhubarb leaves, and peach/apricot kernels contain toxic compounds such as cyanide and should be avoided. Meanwhile, peanut shells and corn cobs, while technically edible, are made of tough, indigestible lignin and cellulose that offer little nutritional value and may cause gastrointestinal irritation if consumed in large amounts. The episode concludes that while reducing food waste is important, not everything in the compost bin is a nutritional treasure—some parts are better left to enrich soil than to fuel the body.