9 secret food combinations

Food Synergy: a hidden power in your diet.

This important topic needs more attention, even though culinary and traditional medicine rely heavily on this principle.

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What is Food Synergy? Food synergy happens when different foods work together to boost their health benefits. Instead of looking at foods as just collections of separate nutrients, this idea focuses on how these nutrients interact. This approach helps your body absorb and use nutrients better, making them more effective for longer.

Here are some powerful food combinations and their benefits, based on research from "Nutraceutical Potentials of Synergic Foods":

1. Green Tea and Black Pepper. 
   Green tea contains EGCG, a powerful antioxidant that protects your cells. However, your body struggles to absorb it well. Black pepper contains piperine, which slows down how quickly your liver processes EGCG. When you add black pepper to green tea, more EGCG stays in your blood, helping prevent heart disease and cancer.

2. Lemon and Green Tea. 
   The vitamin C in lemons helps your body absorb green tea's beneficial compounds called catechins. Adding lemon makes the antioxidant power 5-10 times stronger, turning this drink into a super-boost for your immune system.

3. Turmeric and Black Pepper.
   Turmeric contains curcumin, which fights inflammation and acts as an antioxidant. Your body usually has trouble absorbing curcumin, but black pepper's piperine makes it 20 times more effective by slowing its breakdown in your liver and intestines. People use this combination to reduce inflammation, support joint health, and help prevent cancer.

4. Garlic and honey.
   Both contain compounds that kill harmful bacteria, and they work even better together to strengthen your immune system. Garlic helps your stomach produce more digestive juices, which helps you absorb iron better. Honey adds its germ-fighting properties, helping prevent infections.

5. Olive Oil and Tomatoes.
   Tomatoes contain lycopene, but your body absorbs it better when you eat it with fats. Adding olive oil to tomato dishes helps you absorb 5-6 times more lycopene. This combination helps protect your heart and boosts your body's natural defenses against cell damage.

6. Lemon and Green Vegetables.
   The vitamin C in lemons helps your body convert iron from vegetables into a form it can use more easily. This helps prevent iron deficiency anemia. For example, adding lemon juice to spinach salad significantly increases how much iron your body can absorb from the spinach.

7. Yogurt and Banana.
   Yogurt (which contains beneficial bacteria) and bananas (which feed these bacteria) work together to keep your gut healthy. The inulin in bananas helps good bacteria from yogurt grow better, which improves digestion, strengthens your immune system, and helps your body absorb more calcium.

8. Fish and Turmeric.
   The Omega-3 fatty acids in fish combine with turmeric curcumin to create a powerful anti-inflammatory effect. Together, they reduce inflammation and protect your tissues from damage.

9. Eggs and Vegetables.
   When you eat carrots, tomatoes, and leafy greens with a boiled egg, your body absorbs 3-9 times more carotenoids (beneficial plant compounds). The egg yolk helps your body absorb lutein and zeaxanthin better, which helps keep your eyes and skin healthy.

Why do some foods make you feel full while others make you hungrier?

It all comes down to glucose and insulin!

I love anything that can provide maximum personalization. Continuous Glucose Monitoring (CGM) helps specialists discover hidden information, such as how each person reacts differently to various foods.

Research Findings That Challenge Common Beliefs: Studies have shown some surprising individual reactions to food. For example:

• Some people showed low glucose responses to foods that usually cause high glucose spikes, like ice cream

• The same person might also have a minimal response to other supposedly high-glycemic foods, like whole-grain bread

• This proves that standard glycemic indexes don't work the same for everyone - your gut bacteria and other factors play important roles

Benefits of real-time monitoring:

CGM lets people see exactly how their body responds to food in real time. This immediate feedback helps people make better food choices and keeps their blood sugar more stable, with fewer extreme ups and downs.

The Stanford Study (Diamond Study, 2017): This research showed how CGM helps detect hidden glucose spikes - sudden reactions to food that you might miss otherwise. These spikes and drops directly affect:

• Your appetite

• Energy levels

• Other symptoms

CGM as an Early Warning System:

1. One in three Americans has prediabetes, but 80% don't know it

2. Many people have Type 2 diabetes without realizing it because they've never been tested

3. CGM can reveal these hidden problems early

A study by Scripps Research Translational Institute involving 300 people found that 15% of participants had blood sugar patterns showing prediabetes or Type 2 diabetes, even though they had never been diagnosed before. Thanks to CGM, these people discovered their condition and could start addressing it.

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

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