What we eat influences our health. Pretty obvious, right? But did you know that the way you combine different foods can have a significant impact on how effectively your body absorbs those nutrients? This is known as food pairing, and it can play a crucial role in optimizing your meals for maximum nutrient absorption.
The idea behind food pairing is that certain combinations of foods can enhance or inhibit the absorption of specific nutrients. For example, pairing foods high in vitamin C with foods that contain iron can help your body absorb more iron while consuming calcium-rich foods with foods that contain oxalates (such as spinach or rhubarb) can reduce calcium absorption.
Pairing Foods to Alter the Glycemic Index
One key factor to consider when pairing foods is how rapidly they raise blood sugar. The GI is a measure of how quickly food raises your blood sugar levels. Pairing high-GI foods with low-GI foods can help slow down the absorption of sugar into your bloodstream, which can help prevent spikes in blood sugar levels and keep you feeling fuller for longer.
So, what exactly are high and low glycemic index foods? Low glycemic index foods include many fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts. On the other hand, high glycemic index foods include white and sweet potatoes, corn, white rice, couscous, and some breakfast cereals like Cream of Wheat and Mini Wheats.
But how can you pair these foods for the most health benefits? One way is to combine high glycemic index foods with healthy fats, such as full-fat Greek yogurt with berries, steel-cut oatmeal with flaxseed and grass-fed butter, or even an apple with almond butter. Another way is to pair high-glycemic foods with fiber-rich ones. Fiber and fat help slow down the digestion of carbohydrates and delay their absorption into the bloodstream, preventing blood sugar spikes.
Nutrient Bioavailability
Another consideration is the bioavailability of different nutrients. Some nutrients are more easily absorbed by your body when paired with other foods or nutrients. For example, pairing foods rich in vitamin A with healthy fats (such as avocado or olive oil) can help your body absorb more vitamin A. In fact, you can boost the absorption of all fat-soluble vitamins (vitamins A, D, E, and K) by pairing foods that contain these vitamins with a healthy source of fat. Unless you consume fat-soluble vitamins with a fat source, you won’t get the full benefits.
Another example is iron, a mineral that can be hard to absorb. However, when you consume iron with vitamin C-rich foods, you absorb more iron from the food you eat, particularly plant-based iron sources. For example, pairing spinach (which is high in iron) with lemon juice (which is high in Vitamin C) can increase iron absorption.
Combine Foods for Better Digestion
Along with optimizing nutrient absorption, food pairing may improve digestion and reduce the risk of digestive issues, such as bloating, gas, and indigestion. If you’re not accustomed to eating fiber-rich foods, they can cause digestive issues, like gas, if you consume too much at once.
Instead of overwhelming your system with too much fiber all at once, try pairing fiber-rich veggies with lean protein. This will help slow down the digestion process and make it easier for your body to handle the fiber. For example, you could pair a fiber-rich salad with grilled chicken or veggies with salmon.
Not only will this help your digestion, but it’s also a way to get a balanced meal with plenty of nutrients. By combining foods that are easier to digest with foods that are more difficult to digest, you can help your body break down food more efficiently and reduce the strain on your digestive system.
Food Pairing for a Healthier Gut Microbiome
One way to maintain a healthy gut and immune system is to support the residents that live there, the microorganisms that make up the gut microbiome, also known as probiotics, beneficial bacteria that live in the gut. Prebiotics are foods that feed these beneficial bacteria. Pairing probiotic-rich foods (such as yogurt or kefir) with prebiotic-rich foods (such as bananas or oats) can help support a healthy gut microbiome.
When you consume probiotic-rich foods with prebiotic-rich foods, the prebiotics provide food for the probiotics, helping them thrive in the gut. This can lead to an increase in the number and diversity of beneficial bacteria in the gut microbiome, which can provide a wide range of health benefits. With the gut being “command central” for so many functions and for overall health, supporting the health of your gut microbiome is a smart move, and one of the best ways to do that is through the foods you eat.
Conclusion
By paying attention to food pairing and making smart choices about how you combine different foods, you can help your body absorb nutrients more effectively, improve digestion, and reduce the risk of digestive issues. So, the next time you sit down to a meal, think about how you can optimize your food pairings for maximum health benefits. You can boost the nutrition you get from the foods you eat with smart nutritional pairings and enjoy more health benefits.
References:
- The lowdown on glycemic index and glycemic load (2023). Available at: https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load (Accessed: 25 March 2023).
- The Journal of Nutrition, Volume 133, Issue 5, May 2003, Pages 1560S–1562S, https://doi.org/10.1093/jn/133.5.1560S.
- Goncalves A, Roi S, Nowicki M, Dhaussy A, Huertas A, Amiot MJ, Reboul E. Fat-soluble vitamin intestinal absorption: absorption sites in the intestine and interactions for absorption. Food Chem. 2015 Apr 1;172:155-60. doi: 10.1016/j.foodchem.2014.09.021. Epub 2014 Sep 16. PMID: 25442537.
- Hallberg L, Brune M, Rossander L. The role of vitamin C in iron absorption. Int J Vitam Nutr Res Suppl. 1989;30:103-8. PMID: 2507689.
- Building a Healthy Gut Microbiome (2023). Available at: https://connect.mayoclinic.org/blog/weight-management-1/newsfeed-post/building-a-healthy-gut-microbiome/ (Accessed: 31 March 2023).
- Carbs, Protein and Fats – Their Effect on Glucose Levels | Joslin Diabetes Center (2023). Available at: https://www.joslin.org/patient-care/diabetes-education/diabetes-learning-center/carbs-protein-and-fats-their-effect (Accessed: 31 March 2023).
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