Dal -rice, idli-sambhar : there’s a good reason they’re couples. Put them together and they make for a complete protein. “Foods traditionally paired weren’t just blindly done — they contributed to nutrient optimisation. Every food we eat has its own nutrient profile, which does the body good. When combined judiciously, the benefits are higher, resulting in better health,” says Kavita Devgan, a Delhi-based nutritionist.
It’s not just about combining them right though, it’s also about using the right quantities and cooking them the right way too, says Tripti Gupta, a Mumbai-based nutritionist. For instance, a squeeze of lemon over sautéed spinach will up the body’s absorption of iron. If you add that to a very hot pan though, the vitamin C may just become useless. Here are some food combos that work well together.
Pepper + turmeric
Pepper and turmeric are the two ancient spices which have always been a part of Indian cooking, and have proven to benefit the body with various healing and medicinal properties. Turmeric contains an antioxidant called curcumin, known for its anti-inflammatory, anticancer, antiviral, and antibacterial properties. However, a major problem with it is its bioavailability, or the body’s limited ability to absorb it as a nutrient.
“The curcumin in turmeric and piperine in black pepper work together. They are both excellent antioxidants,” says Devgan. One study published in Planta Medica , showed that piperine increased absorption of curcumin by upto 2,000%. “The combination improves liver health too, because curcumin protects liver cells from damage and helps increase cholesterol elimination. The piperine increases the bioavailability of glutathione, which protects the cells of the liver,” adds Devgan.
Peanut butter + wholewheat bread
This is a great combination of fibre and protein. The fibre in the wheat is good for digestive health, and the protein in the peanut butter is good for muscle and tissue repair and recovery. Devgan says, “Pairing peanut butter with wholewheat bread enables the body to get the proper sequence of amino acids (similar principle like dal-chawal ). When our body is synthesising proteins, it needs all the amino acids at the same time. Wheat is poor in lysine, present in peanuts; peanuts lack L-methionine, present in wheat. Together, they make a synergistic whole.”
Yoghurt + honey
Probiotics (in yoghurt) are live bacteria that keep the gut healthy. Probiotics (in honey) help in the growth and activity of the healthy bacteria. “Together, yoghurt and honey benefit intestinal health, alleviating constipation, eliminating water retention, fighting cravings, curing acidity, and aiding in weight loss by boosting metabolism. Besides, it also tastes great and is easily available throughout the year,” says Gupta.
Fruits + nuts/seeds
Fruits have sugars and fibre, so don’t get absorbed as quickly if you’re just doing fruit juice (which is just sugar). Now, if you add nuts or seeds, you’re putting in some protein, slowing down digestion further. It’s like getting the best of both worlds, says Gupta, because you get instant energy from fruit and the micronutrients (vitamins and minerals) from both. “Combining these also aids in the absorption of nutrients.
