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Going nuts with ‘pear’ing!

Posted in Nutrition on November 15 2022 at 10:49 AM

There are a multitude of diets and methods to help with stabilizing blood sugar levels - one of the key factors to weight loss and well being. Whether that is Intermittent Fasting or Keto or Weight Watchers, whether it is with or without supplements the ultimate aim of diets is to regulate insulin spikes or create caloric deficit to minimize fat accumulation and optimize weight.

 

With a plethora of diets and their Dos and donts, it can be tricky to navigate through all the information to arrive at a plan that best suits you. However, what I have often observed is that keeping things really simple and understanding the science behind real foods and their combinations can be key when it comes to optimizing health and subsequent weight management. 

 

Here are some food combinations to help optimize nutrition instead of trying obsessively lopsided diets that lead to hair thinning, brittle nails, hormonal imbalance or cholesterol accumulation in the long run. 

 

  1. Fruit and Nuts   Try combining an apple with peanut butter, an orange with some almonds or watermelon with pumpkin seeds to minimize insulin spike and to feel fuller for longer. Also, choose one fruit at a time instead of a medley of mixed fruits. 
  2. Legumes and Grains    If carbs have been the villain all along, it is time to relook at the benefits and bring them back on the plate. Combinations like dal and rice, Mexican wraps with beans, idli sambhar or hummus and pita allow for the protein profile from the legumes to become more complete. When it comes to plant based diets this combination is key!
  3. Non-starchy veggies and Good Fats   A salad with all the greens and the freshest of ingredients is incomplete without a generous drizzle of extra virgin olive oil or an avocado or nuts. Think bell peppers with feta or broccoli pan-tossed in pesto. This also increases satiety from the meal.
  4. Greens and Lemon    A vinaigrette of apple cider vinegar or simply a squeeze of lemon to a spinach or kale or cucumber salad will increase the bio availability of iron from the greens. If making a beetroot juice remember to add some oranges and black pepper to it for the same reason. 
  5. Protein : Carb : Fiber = 1 : 1 : 2                    A meal is considered in balance when its macronutrients are balanced. The easiest visual way to ensure the meals are balanced is by using the ratio to divide the foods on a plate. Such a combination will ensure a slow rise of insulin and will keep one satiated for longer. 

If simplicity is the key to brilliance then herein lies the mantra. Eat intuitively, don’t count calories and eat real food! 

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