Peanut butter and jelly. Macaroni and cheese. Chicken and waffles. We all know the food pairings that are simply delicious together. But many of us don’t know that certain combinations are actually better for our bodies than eating either food alone.
Indeed, certain foods act synergistically, which means that their joint effect is greater than the sum of their parts. Eaten together, these foods allow your body to absorb nutrients more efficiently. Other smart pairings promote satiety, a feeling of fullness that can be elusive when you only consume one choice or the other, explains registered dietitian Nancy Oliveira, head of the nutrition and wellness department at Brigham and Women’s Hospital, affiliated with Harvard.
“Thinking about grabbing a handful of, say, grapes or nuts is fine, but there might be a benefit to a little more planning – creating snack pairings or having a meal with a few components, rather than eat each one alone,” Oliveira explains. “You’ll get a variety of nutrients, but you’ll also be able to improve vitamin absorption and feel much more satisfied for longer.”
Successful mergers
What foods correspond to nutritional love? Consider these dynamic duos:
Beans and brown rice. Perhaps this tasty union evokes memories of leaner years when you needed to fill your belly on a limited budget. But the fiber-rich combination also creates a complete source of protein, containing all nine amino acids we need to maintain our muscles and move nutrients through our bodies. The protein and fiber in beans also slow the digestion of the carbohydrates in rice, keeping us fuller for longer. We can achieve similar effects by combining whole-wheat bread and peanut butter, notes Oliveira.
Spinach and citrus fruits. Imagine a refreshing spinach and tangerine salad. This mixture provides the vitamin C needed to properly absorb iron, which is abundant in spinach, but mixing any combination of citrus fruits with spinach will achieve the same effect. Another tempting iron-vitamin C combination is found in hummus and peppers. “It’s a great snack,” Oliveira says.
Cereals and milk. This comforting breakfast staple contains vitamin D – which is added to most cereals – along with calcium found in milk (which, like many dairy products, is also likely fortified with vitamin D). “Vitamin D helps the intestines absorb more calcium so it can enter the bloodstream,” says Oliveira. Together, nutrients keep bones and muscles healthy and help nerves function properly.
Tomatoes and olive oil. Healthy fats such as olive oil or avocados can improve the body’s absorption of lycopene, a powerful antioxidant that may prevent cell damage involved in cancer. In addition to tomatoes, lycopene is found in other red-colored fruits and vegetables, including watermelon, red peppers, and red cabbage. “There is evidence that lycopene works better in the presence of fat,” says Oliveira.
Apples and peanut butter. Spreading this fan favorite on juicy apple slices is no treat. The pair fuels you with a trio of nutrients: fiber, protein, and healthy fats. And any type of nut butter will do. “When you combine these ingredients into a meal or snack, you’re more likely to feel full longer than if you eat the fruit alone,” says Oliveira. “Proteins, fibers and fats stay in the intestine longer.”
Turmeric and black pepper. This duo makes a case for spicing things up. Turmeric contains curcumin, a powerful antioxidant, but it is very poorly absorbed in the intestine. Mixing it with piperine – a compound in black pepper – significantly improves its absorption, enhancing the anti-inflammatory effects of turmeric.
Salmon, broccoli and wild rice. Okay, it’s a trio, not a duo. But Oliveira considers the combination particularly compelling, since the calcium from salmon and broccoli and the vitamin K from wild rice are particularly beneficial for bone health. “Getting these bone-promoting vitamins in one meal could be great for women with osteoporosis,” she says.
Nutritional Warnings
While pairing certain foods is an easy way to get nutritional bang for your buck, Oliveira points out a few notable caveats.
First, the way people absorb food is very individual. This means that there’s no guarantee that your body will extract as many nutrients from a certain food pairing as, say, your sister (or vice versa).
Additionally, Oliveira cautions against presenting certain food combinations as “super pairings” that should be eaten together or not at all.
“Then you might limit your diet — for example, if you don’t have hummus on hand, you won’t eat peppers,” she says. “You shouldn’t think this is the only way to eat these foods. But if you do, you might benefit more.”
Lonely? Watch for cravingsIt turns out that eating ice cream when you feel alone in the world may have a biological basis. Lonely women experience more intense food cravings, exhibit more uncontrolled eating, and have lower-quality diets than their peers who feel more socially connected, a new study finds. These women also showed more brain activity in regions associated with cravings for sweet foods. Published online on April 4, 2024, by Open JAMA Networkthe analysis included 93 healthy premenopausal women (mean age 25 years). Researchers asked participants about their social connections, feelings of isolation or loneliness, and eating behaviors. Participants also underwent a brain MRI while viewing images of different types of food, as well as images unrelated to food. The findings reinforce a concept that dietitians have long observed: People who feel lonely tend to crave unhealthy foods more, says Nancy Oliveira, a registered dietitian at Brigham and Women’s Hospital. “Loneliness can make us want to reward ourselves when we feel bad,” she says. “It’s a counterbalance. We can turn to things that automatically make us feel better. And food is powerful; it stimulates the reward regions of our brain very quickly.” If you’re feeling isolated, Oliveira suggests these self-care strategies instead: Listen to music. “Listen to three of your favorite songs in a row and your mood will probably change at that moment,” she says. Take a walk. “Trees emit a chemical called phytoncides that can reduce stress hormone levels,” she says. “This is one of the reasons we feel better in nature.” Meditate or practice deep breathing. “It’s counterintuitive to how we live in this fast-paced world, but taking the time to do deep breathing exercises can do wonders to change your mental space,” she says. |
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