Dynamic
Bunch defines synergistic interaction, in which the combined effect is
greater, than the simple sum of its parts. Hence synergy can make
1+1=3. The inspiration for today's blog was the latest trend about
healthy food combinations, I came across recently, mainly chocolate
and apple. I was quite surprised to learn, that this combination is
healthy, because I am of an opinion, that no one should combine fruit
with any other food product. Such combinations lead to the intestinal
fermentation, which is never a good thing, so why this duo might be the
reason for the increased health?
In
addition, what is interesting, there is scientific evidence showing,
that such combination actually works...Obviously I experienced
cognitive dissonance and while trying to deal with it, I spent hours
on the internet searching for the nonexistent publications, which
supposedly support the synergistic effect of this new dynamic duo.
Living
in the information age means, that we need to navigate the noise, we
are flooded with unprecedented amounts of written information, which
does not necessarily means, that it is true. Internet has
revolutionized the way we communicate and changed our world forever.
Everyone can become a writer and contribute to the increased amount
of data available on the internet. We can make references to
non-existent publications, to appeal to our audiences, the same way the
authors of the above mentioned dynamic bunch have done. By doing so
we introduce new theories and concepts. We hope, that others are not
inquisitive or curious enough to get to the bottom of the issue. The
art of getting the most out of the multitude is to select, what is
most relevant. We all should remember, that not all things, that are
written are true, especially if we rely on internet to tell us what
is important. For instance, dynamic bunch, such as oatmeal and peanut
butter or hard-boiled egg and banana will never impact our health in
a positive manner, although many sites on the internet claim that
they possess almost magical power.
Does
it mean that food synergy does not exist? Of course it does, but to
be able to navigate the noise, we first need to learn what harmonizing
combinations are. The below listed combinations are examples of
dynamic bunch:
avocado
and tomato
brown
rice and onion/garlic
legumes
and cooked carrot
turmeric
and black pepper
vinegar
and grains
nuts
and beer
broccoli
and radishes
mushrooms
and cream plus onion
tomato
and olive oil
chickpea
and beets
The
reason why the above mentioned combinations positively influence our
health is because all vitamins and minerals interact with one
another and also because their absorption is dependent on the
presence of another micro-element.
For
instance, inulin which is present in onions and garlic positively
stimulates our intestinal flora and this in turn helps with digestion
of legumes, rice and other grain products (for more information see phytic acid).
Beta-caretonoids
present in the cooked carrots, on the other hand, help with
absorption of iron and zync present in legumes.
Vitamin
D present in mushroom will be better absorbed, if it is in the
presence of food high in calcium. Hence the traditional preparation
of mushrooms with cream makes perfect sense and is the example of our
intuitive power of properly combining food.
When
consuming food rich in calcium like for example cheese, we should
keep in mind, that it is also a source of sodium and this means, that
if we overindulge ourselves, we may run the risk of disturbing the
electrolytic balance in our bodies. So keep in mind when eating
cheeses or similar food products to always include some vegetables,
since they are the source of potassium.
B
Vitamins from the theoretical point of view are better absorbed when
in the presence of food high in those vitamins. It is also a good
idea to combine such food with food high in vitamin C, especially if
we aiming to increase the levels of vitamin B2 and B12. While folic
acid is important for metabolism of vitamin B1, B5, B6 and B12,
magnesium is important for vitamin B6. We can produce our own vitamin
B3 but for that we need tryptophan and vitamin B6, hence we also need
folic acid, vitamin C, vitamin B12 and magnesium.
I
believe that most of us already know, that iron is better absorbed
when in the presence of vitamin C, and absorption of vitamin C
depends on the presence of vitamin E and flavonoids (some of it is
present in dark chocolate). Production of vitamin A is dependent on
vitamin D and K and selenium levels depend on vitamin C and E.
Have
you become confused already? Do not worry, it only seems complicated
at first glance. Most of the dynamic duos is utilized in our kitchen
already. We intuitively know how to combine food for best results.
For example, I am not sure if you noticed, but to make hummus, which is
also a good source of iron, we add lemon juice and parsley/coriander
as sources of vitamin C. In addition, most if not all legume dishes
also contain onion and garlic and to some we also add lemon/orange
juice as well as parsley/coriander. Those dishes are also good
sources of B vitamins, but also of iron, magnesium, folic acid and
added vitamin C. So you see? It is easy.
With
some food we do not even have to think about best combination. For
example fruit and vegetables, which are good sources of vitamin C are
also good sources of vitamin E. I have already talked about healthy
combination between mushrooms and cream, but another dynamic duo, which
is also a good example of intuitive combining, is tumeric and black
pepper. This duo is natural for regions, where curry is on every day
menu. We adopted the spice, so maybe it is not as intuitive for us, but
it makes sense at least. While we are talking about black pepper, I
want to tell you, that black pepper goes well with anything. And the
reason for this is, because it stimulates our stomach to release
gastric juices. This also means, that those who like pepper are most
likely those who do not have problems with digestion and others who
stay away from it may be those, who may experience digestion problems
from time to time.
The
bottom line is, that there are some dynamic bunch, which harmonize with
one another, but we should not stay extra vigilant and worry too much,
that we do not know everything about food, because as I hope I showed
you, a lot of those healthy duos we already use intuitively in the
kitchen.
http://www.shape.com/healthy-eating/meal-ideas/10-powerful-healthy-food-pairings
http://www.shape.com/healthy-eating/meal-ideas/10-powerful-healthy-food-pairings
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106
http://www.shape.com/healthy-eating/meal-ideas/10-powerful-healthy-food-pairings
https://www.beachbody.com/beachbodyblog/nutrition/9-healthy-food-pairings-for-more-nutrition
http://www.menshealth.com/nutrition/healthy-food-pairings
http://www.prevention.com/food/healthy-eating-tips/food-pairings-that-are-healthier-together/slide/6
http://www.care2.com/greenliving/9-healthiest-food-pairings.html
http://www.mindbodygreen.com/0-3615/10-Common-Food-Combinations-That-Wreak-Havoc-on-Your-Health.html
https://www.beachbody.com/beachbodyblog/nutrition/9-healthy-food-pairings-for-more-nutrition
