Priceless Pairings

Could it be that the animated film Sausage Party is onto something, and that foods are social creatures much like us humans?

Granted the vision of foods gaily intermingling might be a stretch, it is true that foods react to one another in special ways. Rather than acting in isolation, the multiple compounds found in foods have direct relationships with one another.

Below are several evidence-based examples of foods and/or food groups that may be eaten together for maximum nutritional benefit:

☼ Turmeric & Black Pepper: Curcumin, a compound found in turmeric, has shimmied into the spotlight as a nutritional powerhouse. But did you know that consuming turmeric in tandem with black pepper enhances curcumin absorption by up to 2,000%? Next time you cook with turmeric, consider sprinkling black pepper into the mix.

☼ Iron & Vitamin C: Iron is a mineral necessary for proper oxygenation of the body, and yet, it is one of the most common mineral deficiencies in the US. Studies have found that non-heme iron absorption (iron from non-animal sources) is greatly influenced by ascorbic acid (aka vitamin C). Perhaps next time you enjoy an iron dense food such as dark chocolate, consider pairing with a vitamin C fortified food, such as a clementine.

☼ Carbs & Fats: It’s not a secret that foods high in carbohydrates may induce a spike in blood sugar level. Even so, it is possible to enjoy a carbohydrate dense meal without experiencing high blood sugar. Coupling foods that are high in carbohydrates and/or sugar with foods that are high in healthy fats and proteins may circumvent, or at the very least ease, a surge in blood sugar level. For example, a 2015 study found that adding a healthy fat to white rice stabilized the blood sugar level of study participants, as opposed to consuming white rice on its own. So perhaps next time you prepare rice for dinner, generously drizzle it with sesame oil, or have half of an avocado on the side.

☼ Vitamins & Fats: Vitamins A, D, E, and K are classified as fat-soluble vitamins, meaning that they dissolve in fat rather than water. As such, these vitamins may be better absorbed into the bloodstream when they are consumed in conjunction with fats. In this way, adding olive oil, which is high in omega-3 fatty acids, to your salad is both a delicious and nutritious choice.

☼ Chia seeds & Water: Have you ever wondered how desert peoples meet hydration needs under the blistering sun? Anthropologist Gina Bria pondered the same question on a quest for ways to better hydrate her elderly mother. In her book, Quench: Reclaim Your Energy and Health with the New Science of Hydration Including Your Five-Day Plan to Hydrate, she delves into the science of gel water. It turns out that the water in human cells is gel water, which is also found in fruits, vegetables, and chia seeds. As such, there are foods that might be more hydrating than a glass of water! The concept of gel water suggests that for optimal hydration, perhaps we should add compounds to our water that help form such water, such as chia seeds / lime (the electrolytes help promote the production of gel water)/ Himalayan salt/ etc. Consuming chia and cacti proved to be powerful survival techniques for desert societies, who live on far less than eight glasses of water daily. Read this article to learn more.

Science is at the precipice of discovering the ways in which foods dance inside of us. Though this research is in its youth, the dynamic relationships between varying foods affirm that supplements may never be as effective as a nutritionally dense diet, as supplements are often singular compounds that may not be activated to maximum potential when consumed in isolation. Just some food for thought 😉