Stephanie Kay Nutrition

Real Food for Real Life

Almond Butter Rice Crispy Bars

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Whether you are looking for a sweet snack or a simple dessert, these almond butter rice crispy bars are a delicious treat. Filled with puffed rice, almond butter, and honey, and drizzled with dark chocolate, the bars are the perfect mix of salty and sweet.

Almond Butter Rice Crispy Treats

These almond butter rice crispy bars are my homemade take on a Kind® bar mixed with a Rice Krispies® treat. If possible, I recommended using plain puffed brown rice, as opposed to Rice Krispies® cereal, as it does not contain added sugar or preservatives. Puffed rice can be found at all major grocery stores in the cereal aisle or health food aisle.

More Healthy Snack Ideas:

Spinach Scrambled Eggs

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In need of a quick and healthy breakfast? Look no further than these spinach scrambled eggs. Filled with leafy greens and feta cheese, these scrambled eggs are high in protein and ready in minutes making them perfect for a healthy weekday breakfast or a delicious addition to a hearty weekend brunch.

Spinach and Feta Scrambled Eggs

These scrambled eggs include feta cheese, however, if you’re not a fan you can omit it altogether or add another type of cheese; cheddar, Havarti, and manchego would all work exceptionally well.

More Healthy Egg Recipes:

Grilled Halibut

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Ready in less than 15 minutes, this grilled halibut recipe is perfect for a summer weeknight meal. Whether you’re cooking on the BBQ, a grill, or a grill pan, halibut is a light and flaky fish that is quick and easy to cook and not too “fishy” for even the non-fish lovers to enjoy.

Grilled Halibut

I paired this grilled halibut with a simple tomato and fennel salad; however, it would work really well paired with rice, roasted potatoes, and/or a big leafy green salad. Regardless of what pairing you choose, halibut is incredibly high in protein and rich in healthy fats making it a great addition to any well-balanced meal.

More Grilled Recipes:

Scallop Pasta

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Made with bursting tomatoes, fragrant garlic, and fresh herbs, this scallop pasta is a sophisticated yet simple dish. Although often reserved for special occasions, scallops are perfect for a weeknight dinner because they cook in minutes and are packed full of protein to help create a healthy and well-balanced meal.

Scallop Pasta with Garlic and Tomatoes

This recipe calls for spaghetti, however, you could certainly use any type of pasta that you enjoy; spaghettini, fettuccine, or linguine would work particularly well. This scallop pasta is wonderful served on its own as the star of the show or pairs nicely with a bright green salad with a simple lemon dressing or oil-based vinaigrette.

More Healthy Pasta Recipes:

Lemon Ricotta Pancakes

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These lemon ricotta pancakes are bright, light, fluffy, and packed full of protein. Filled with zesty lemon flavor, these pancakes are perfect for a weekend breakfast or brunch any time of the year.

The use of ricotta cheese in this recipe helps to add a much-needed boost of protein to this recipe to help create a more well-balanced meal. Although I used full-fat ricotta cheese in my recipe, you can easily use light ricotta cheese instead if you are looking to reduce the fat content or cut down on calories. Not to mention, these pancakes keep really well in the fridge or freezer, so feel free to whip up a double batch for a fun, healthy, and high-protein meal prep breakfast idea.

More Healthy Pancake Recipes:

Lentil Breakfast Bowl

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Although lentils may not be the first thing that comes to mind when you think of breakfast, they are a great source of vegetarian protein to start the day, and this quick and easy protein-packed lentil breakfast bowl is a great way to do it.

Lentils for Breakfast

This recipe calls for Puy lentils specifically, because I think they have the best texture, however, green or brown lentils would work just as well. To help cut down on prep time, I recommend cooking the lentils ahead of time so all you need to do is cook the kale and fry an egg in the morning. If you’re not a fan of lentils, feel free to use rice or quinoa instead.

More Breakfast Bowls:

Brown Eggs vs. White Eggs: Which is Healthier?

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If you are confused about brown eggs vs. white eggs, you are certainly not alone. However, you might be surprised to learn that the difference between brown eggs and white eggs has very little to do with the egg itself and everything to do with the chicken. So here is a breakdown of the difference between brown eggs and white eggs, and an answer to which one is healthier.

Brown Eggs vs. White Eggs: Which is Healthier?

Table of contents

What’s the difference?

The difference between brown eggs and white eggs is simply the breed of chicken that lays the egg. The color of an eggshell depends entirely on the breed of chicken from which it comes; generally speaking, white eggs come from white-feathered chickens, while brown eggs come from brown-feathered chickens (1).

In fact, there are many different breeds of chicken worldwide, with a variety of feather colors, that produce a wide variety of colored eggs. Although brown eggs and white eggs are the most common colors found in grocery stores, chicken eggs can actually come in many different colors, including white, brown, blue, green, pink, and cream (2).

Brown Eggs vs. White Eggs: Nutrition

All eggs are nutritionally similar, regardless of color, grade, or size. Here is a nutritional comparison of the calories, protein, fat, and carbohydrate content of a serving of 2 large brown eggs vs. white eggs (3, 4).

Nutrition per 2 large eggs Brown EggsWhite Eggs
Calories160 calories160 calories
Protein13.0 grams13.0 grams
Fat11.0 grams11.0 grams
Carbohydrate1.0 grams1.0 grams
Fiber0.0 grams0.0 grams
Sugar 0.0 grams0.0 grams

Both brown eggs and white eggs are a source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Nutritionally speaking, brown eggs and white eggs are identical unless the hen’s feed has been enhanced for specialty eggs such as omega-3 eggs. In fact, studies show that the color of the shell has no nutritional impact on the egg; rather, it is the environment and diet of the hen (5).

Why Are Brown Eggs More Expensive?

Brown eggs tend to cost more because brown hens are typically larger than white hens and, therefore, eat more feed (6). Although the increased price point may give consumers the illusion that brown eggs are the healthier option, that is not the case.

Are Brown Eggs Healthier Than White Eggs?

No, brown eggs and white eggs are nutritionally equivalent. Egg per egg, brown eggs and white eggs provide equal amounts of protein, fat, carbohydrates, vitamins, and minerals per serving.

The Bottom Line

Eggs come in many colors and all varieties are good sources of nutrition. The difference between brown eggs and white eggs is simply the breed of the hen; both colors provide protein, healthy fats, vitamins, and minerals.

Black Bean and Corn Salad

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Made with black beans, corn, avocado, and a cilantro-lime dressing, this black bean and corn salad is high in fiber and filled with healthy fats. This colorful salad works well as a light vegetarian meal, topped on a bed of lettuce, or as a vibrant side dish to grilled chicken, meat, or fish.

Black Bean and Corn Salad

Not only is this salad perfect for a summer BBQ but it keeps well in the fridge making it a great meal prep idea for quick and easy weekday lunches. If you want to make it ahead of time, just be sure to reserve the avocado until it’s time to serve to help keep it fresh and ensure it does not brown.

More Bean and Corn Salad Recipes:

Goat Cheese Grilled Cheese

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Grilled cheese is a classic lunch but why not mix it up with a goat cheese grilled cheese? Made with soft goat cheese, pesto, tomatoes, and spinach, this goat cheese and vegetable sandwich is perfect for a simple yet delicious and nutritious lunch.

Goat Cheese Grilled Cheese

Making a healthy grilled cheese is simple; it’s all about the ingredients. Although this particular recipe calls for sourdough bread and soft goat cheese, there are plenty of different healthy bread options and healthy cheese options to choose from.

More Healthy Lunch Ideas:

Volume Eating 101

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If you are someone who wants to consume a full plate or bowl without negatively impacting your health or weight loss goals, volume eating might be a good strategy for you. Here is a complete beginner’s guide to volume eating; what it is, how it works, the difference between high-volume and low-volume foods, and some examples of volume eating.

Plate of whole wheat pasta with zucchini, bell peppers, and fresh basil.

What is Volume Eating?

Volume eating is a concept, strategy, or method of eating that allows for large consumption of food while minimizing calorie intake. Given that, gram per gram, different macronutrients provide a different number of calories, volume eating allows you to prioritize high-volume foods to help increase satiety and fullness without increasing calorie intake. Volume eating is based on the fact that:

  • A food’s physical weight and calorie content are not directly correlated,
  • The calorie content of food is determined by its macronutrient content,
  • Different macronutrients provide different amounts of calories per gram (protein = 4 calories per gram, carbohydrates = 4 calories per gram, fat = 9 calories per gram).

In short, volume eating is a way of eating more food without overly increasing calorie intake.

Infographic of graph of how calorie density and portion size affect volume eating.

High-Volume vs. Low-Volume Foods

The energy density, or calorie density, of a food is based on its macronutrient content and balance. Foods high in fat and/or more concentrated in sugar are considered “low-volume foods”, given that fat contains more than double the number of calories per gram compared to protein and carbohydrates, while foods high in fiber and/or water content are considered “high-volume foods”, given that both fiber and water provide little to no calories per gram.

Per 1 cupSpinachAppleWhite RiceAvocadoOlive Oil
Weight30 grams125 grams186 grams230 grams216 grams
Calories7 calories65 calories242 calories368 calories1,910 calories

Based on raw spinach, raw apple with skin, cooked medium-grain white rice, avocado, and olive oil (1, 2, 3, 4, 5).

Infographic of examples of high-volume foods, moderate-volume foods, and low-volume foods.

What are high-volume low-calorie foods?

High-volume foods have a high water, high fiber, and low sugar content and are, therefore, low in calories per serving, and can be consumed with be consumed with little attention to portion size. High-volume food includes:

  • Leafy green vegetables (lettuce, spinach, kale, etc.)
  • Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts, and broccoli, etc.)
  • Stem and other vegetables (peppers, onions, zucchini, celery, etc.)
  • Fruit (especially citrus fruits and berries)

What are moderate-volume moderate-calorie foods?

Moderate-volume foods have a high water, moderate to high fiber, and moderate to high sugar content and are, therefore, higher in calories per serving. It is important to be mindful of portion size when consuming these foods. Moderate-volume food includes:

  • Root vegetables (beets, carrots, sweet potatoes, etc..)
  • Whole grains
  • Lean cuts of meat

What are low-volume high-calorie foods?

Low-volume foods have a low water, low fiber, and high sugar content and are, therefore, the highest in calories per serving. It is important to be very mindful of portion size when consuming these calorie-dense foods. Low-volume food includes:

  • Fatty cuts of meat
  • Cheese
  • Butter
  • Oils
  • Nuts
  • Seeds
  • Fruit, dried or juiced
  • Honey
  • Maple syrup
  • Sugar

Benefits of Volume Eating

Whether your goal is to lose weight, gain weight, build muscle, improve athletic performance, or support your general health, there are many health benefits to volume eating.

1. Support Weight Loss Goals

Volume eating is a great way to consume nutrient-dense foods and support weight loss. Since high-volume foods have a high water and high fiber content, they are lower in calories and are more satiating than low-volume foods. Consuming high-volume, low-calorie foods is a strategy to cut calories and create a calorie deficit while remaining satisfied.

2. Increase Satiety and Fullness

Focusing on nutrient-dense, high-volume whole foods helps to keep you full and satisfied. Since most high-volume foods, such as fruits and vegetables, are rich sources of fiber and water, they help to keep you full since they, quite literally, help to keep your stomach fuller. In fact, high-volume low-calorie foods, such as oranges, apples, and popcorn, have been shown to be some of the most filling foods.

3. Allow for Higher Food Consumption

If you are someone who “eats with your eyes” and wants your bowl or plate to look full, volume eating is a great tool for you. Not only does it allow for larger portions (i.e. full bowls and plates), but it also helps to increase your intake of fiber, vitamins, and minerals at the same time.

4. Manage Calories without Counting Calories

Volume eating is a great way to support and manage calorie intake without tracking calories. Although having a full bowl or plate is often construed as a bad thing – more volume must mean more calories – that’s not the case. By focusing on leafy greens, vegetables, fresh fruits, and whole grains you can eat in a high volume (i.e. massive portion size) with little impact on the total number of calories you are consuming.

6. Increase Nutrient and Fiber Intake

Since high-volume foods are primarily fruits and vegetables, volume eating is a simple yet highly effective way to increase your intake of high-fiber foods without much effort.

Infographic of examples of volume eating meals.

Examples of Volume Eating

If you’re a volume eater and you want your plate or bowl to look full when you make a meal, here are some hacks or tips that you might find useful.

  1. Cook a sliced apple into oatmeal.
  2. Add cooked veggies to a bowl of pasta.
  3. Snack on popcorn instead of nuts.
  4. Add chopped veggies to scrambled eggs.
  5. Serve casseroles or meat dishes on a bed of lettuce.
  6. Use salsa as a condiment or a dip.
  7. Cook lentils and mushrooms into ground beef.
  8. Cook chopped cauliflower with rice.
  9. Eat fresh fruit instead of dried fruit.
  10. Add a side salad to every meal.

To be clear, these examples do not imply that the original version or option is unhealthy. It’s simply a way to increase the overall volume of food you are eating without compromising your health goals.

Volume Eating Meals:

The Bottom Line

Volume eating is an eating strategy that focuses on increasing the consumption level of lower-calorie foods. Although all whole foods have a place in a healthy diet, if you have a goal of weight loss or consider yourself a “volume eater” it is important to be mindful of portion sizes of low-volume foods, while you can enjoy high-volume foods without as much concern. Higher volume does not always mean higher calories; it all depends on what you are creating that volume with.

Banana Blueberry Muffins

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These healthy banana blueberry muffins are everything you love about banana bread and blueberry muffins combined into a delicious and healthy treat. The use of ripe bananas helps to add moisture and sweetness to the batter to make the muffins light and fluffy while being low in sugar and calories at the same time.

Healthy banana blueberry muffins in an open muffins wrapper on a cutting board.

If you love blueberry muffins, you’re going to love these blueberry banana muffins. Honestly, these are some of the BEST healthy muffins I’ve ever made! Moist, fluffy, flavorful, and just the right amount of sweetness, these muffins are a kid-approved snack or breakfast that the whole family is sure to love.

[adthrive-in-post-video-player video-id=”gG6mRVZD” upload-date=”2023-03-02T20:09:31.000Z” name=”Healthy Banana Blueberry Muffins” description=”These healthy banana blueberry muffins are low in refined sugar and calories, while still being easy to make, moist, fluffy, and delicious.” player-type=”collapse” override-embed=”false”]

What You’ll Need

These banana blueberry muffins are so moist, fluffy, and flavorful, you won’t even notice how healthy they are. Here is a list of the ingredients you will need to make them:

  • Flour: This recipe calls for all-purpose flour; however, you could certainly use whole wheat flour if you prefer. Although it will create a slightly denser banana blueberry muffin, it will increase the protein and fiber content slightly.
  • Bananas: Because you can’t make blueberry banana muffins without bananas. For the best results, ensure that your bananas are very ripe; not only will this add more flavor and sweetness, but it will add moisture as well.
  • Blueberries: The second essential ingredient in these muffins. You can use fresh or frozen blueberries.
  • Vanilla Extract: To enhance the flavor of the muffins.
  • Sugar: A bit of sugar to enhance the sweetness of the bananas.
  • Butter: To ensure the muffins are moist, while unsalted butter is recommended, salted and unsalted butter will work.
  • Egg: To add structure and height.

In addition to the above, you’ll need some leavening agents (baking soda, baking powder, and salt) to ensure the muffins are light and fluffy.

Ingredients for banana blueberry muffins: flour, baking soda, baking powder, salt, sugar, egg, vanilla extract, butter, bananas, blueberries

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour, I recommend Bob’s Red Mill.

To Make them Dairy-Free: Swap the butter for coconut oil.

To Make them Vegan: Swap the butter for coconut oil and use a flax egg instead of the egg.

Bowl with wet ingredients and dry ingredients in a white bowl with a spatula
Mixed muffin batter in a white bowl with a spatula

How to Make Healthy Banana Blueberry Muffins

Like most muffin recipes, these healthy blueberry banana muffins are super easy to make, here’s what you’ll do:

  1. Mix the dry ingredients.
  2. Mix the wet ingredients.
  3. Add the wet ingredients to the dry ingredients.
  4. Gently mix the batter and then fold in the blueberries.
  5. Add the batter to a muffin tin, dividing it evenly.
  6. Transfer the muffin tin to the oven and bake until golden brown.
  7. Allow to cool, eat, and enjoy!

I’ve shared the instructions to make these muffins by hand using mixing bowls, however, if you’d prefer to use an electric mixer, simply swap the order; begin by adding the wet ingredients to the mixer, mix until well combined, then add the dry ingredients and mix until a batter is formed, then turn off the mixer and gently fold in the blueberries by hand.

Mixed banana muffin batter in a bowl with fresh bluebberies about to be mixed in
Mixed batter for banana blueberry muffins

Tips for the BEST Banana Blueberry Muffins

Wondering what makes a delicious, healthy, homemade muffin? Here are my top tips:

Don’t overmix the batter. Overworking the batter will activate the gluten resulting in dense and chewy muffins instead of fluffy ones.

Don’t overfill the muffin cups. As a general rule, fill your muffin cups about 2/3 to 3/4 full, that will leave enough room for the muffins to rise without overflowing. If you want to make extra-large muffins, use freestanding paper baking cups.

Don’t overbake your muffins. Overbaking muffins will result in a dry muffin with a hard top. Keep a watchful eye on your muffins as they bake and bake them just until a toothpick inserted into the center comes out clean, or even with a few moist crumbs.

Allow the muffins to cool in the muffin tin. Once baked, allow the muffins to cool in the muffin tin for a few minutes before transferring them to a cooling rack. This will help to prevent them from falling apart as extra-warm muffins can break when you try to remove them from the mufifn pan directly out of the oven.

Banana blueberry muffins fresh out of the oven in a muffin tin

Red’s Nutrition Tip

While these muffins contain 15 grams of sugar per muffin, which is relatively low for a muffin recipe, it’s important to understand the majority of this sugar is provided by the natural sugars present in the banana and blueberries, and only a small amount is from the added white sugar. Moreover, these muffins are relatively high in fiber compared to other muffin recipes, containing 6 grams of fiber per serving, which helps regulate the body’s use of sugar, helping to keep hunger and blood sugar in check.

Bluebbery banana muffnis on a cutting board in an open muffins liner ready to eat

Banana Blueberry Muffins FAQs

Is it better to use fresh or frozen blueberries for blueberry muffins?

You can use fresh and frozen blueberries in muffins, they will simply provide a slightly different result. Frozen blueberries will cook during the baking process, almost “melting” into the muffins, because the skin becomes more fragile after freezing, however, if they thaw before adding them to the batter their juices can bleed into the muffins and turn the batter a blue-ish color. Fresh blueberries are sturdier, keeping them more intact after baking, and are more likely to “burst” when you bite into them. Overall, both work well and the best option is subjective to personal preference.

Should frozen blueberries be thawed before baking muffins?

It’s best to keep frozen blueberries frozen before adding them to muffin batter. If thawed, the blueberries will release some of their juices, which will bleed into the batter turning the entire batter blue. If using thawed frozen blueberries, you can strain the berries and pat them dry with a paper towel to remove any excess juices to stop the blueberries from bleeding into the batter.

How to keep blueberries from sinking in muffins?

Tossing your blueberries in flour before adding them to the muffin batter can help to stop them from sinking to the bottom. The light coating of flour around the blueberries will absorb some of their liquid, making them less likely to sink to the bottom of the muffins.

Banana blueberry muffin on a cutting board with a bite eaten

Storage + Reheating

To Store: Allow the muffins to cool and then place them in an airtight container and store them at room temperature for up 4 days or in the refrigerator for up to 6 days.

To Freeze: Allow the muffins to cool completely and then place them in a single layer in a freezer bag and store them in the freezer for up to 3 months.

To Reheat: To thaw frozen muffins, allow them to thaw at room temperature, or use a thaw setting on your microwave. Once thawed, you can warm them in the microwave for 30 seconds, or in the oven at 350°F wrapped in aluminum foil for 5-10 minutes

More Banana and Blueberry Muffin Recipes:

Lemon Pepper Chicken Thighs

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Made with kitchen and pantry staples, these grilled lemon pepper chicken thighs are perfect for a simple yet healthy weeknight meal. Packed with zesty lemon flavor, a dash of pepper, and grilled to perfection this lemon pepper marinade easily elevates humble boneless chicken thighs from good to great.

This recipe calls for boneless chicken thighs, however, you could easily use bone-in chicken thighs if you prefer; simply increase the cooking time by a few minutes per side or cook until all of the juices run clear. This lemon pepper marinade also works well on chicken breasts, pork chops, salmon, or fish.

More Chicken Thigh Recipes:

Fiesta Salad

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Filled with colors and flavors, this fiesta salad is a party in your mouth. Made with black beans, corn, avocado, grilled chicken, and a cilantro-lime dressing, this salad is not only easy to make but it’s a healthy and well-balanced meal.

Fiesta Salad with Chicken

This recipe is designed to serve one, however, you could easily double or triple the ingredients and turn it into a make-ahead lunch or meal prep idea. Just store the ingredients in separate containers and wait to add the avocado and cilantro-lime dressing until it’s time to serve.

More Healthy Salad Recipes:

Food Combining: Myth or Fact?

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Food combining is a method of eating that only allows for certain food combinations in an effort to support digestion and overall health. But is there any truth to the claims and the rules of food combining? Here is everything that you need to know about food combining and whether it makes a difference or not.

Food Combining

 

What is food combining?

Food combining is a style of eating that only allows for specific food combinations. The concept is based on the claim that different foods digest at different rates, have different transit times in the GI tract, and require different pH environments: proteins need an acidic environment to be broken down, whereas carbohydrates require an alkaline environment. Proponents of the food combining diet suggest that the consumption of protein-rich foods with carbohydrate-rich foods promotes gas, bloating, poor digestion and, therefore, poor absorption of nutrients. Based on these theories, food combining diets recommend consuming certain foods on their own or in specific combinations for “optimal digestion”.

Food combining principles are largely rooted in the practice of Ayurvedic medicine, were more widely introduced in the 1920s by physician William Howard Hay, creator of the Hay Diet, and have recently become re-popularized by celebrities, social media influencers, and YouTubers. (1)

The Food Combining Rules

Although there are different variations of food combining diets, the general concepts and rules are the same:

  • Always eat fruit alone or on an empty stomach,
  • Do not combine proteins with starches,
  • Eat starches alone or with non-starchy vegetables,
  • Eat meat, dairy, fish, and eggs with non-starchy vegetables,
  • Eat nuts, seeds, and dried fruits with raw vegetables.

In fact, depending on what protocol you follow, there are detailed charts designed to guide you through recommended food combinations. (2)

The Claims

The primary proposed benefit of the food combining diet is that it will make digestion more “efficient” and, therefore, improve nutrient absorption, improve gut health, alleviate digestive symptoms and improve detoxification. Advocates of the diets claim that:

  • Consuming proteins, starches, and/or fruits together will cause digestive symptoms and impair nutrient absorption,
  • Improper food combinations can also “confuse” the body given different foods require different enzymes to be digested,
  • Poor food combining will slow down digestion and increase the build-up, fermentation, and release of “toxins”,
  • Proper food combining allows the stomach to maintain proper pH balance and enzyme production,
  • Proper food combining requires less energy by the body to digest food,
  • Proper food combining can promote weight loss.

It is also believed that poor food combinations can promote disease and illnesses.

Is food combining science-based?

Unfortunately, science does not support the claims of food combining. In fact, the theories presented largely ignore the biology of the human body and the digestive system.

Digestion is a complex system made up of numerous parts that work together to break down, digest, absorb, assimilate and defecate the food that we consume. The components of the digestive system work in unison using a top-down approach where each step triggers the next. Contrary to the theories proposed by advocates, the food we consume does not just “mix” in the stomach, it travels through our digestive tract passing through the mouth, esophagus, stomach, small intestine, large intestine, and anus while triggering reactions from our liver, pancreas, and gallbladder along the way. (3)

In fact, very little digestion occurs in the stomach. The process of digestion actually begins in the mouth, as the smell of foods helps to trigger the production of our salivary enzymes and the process of chewing our food stimulates the production of amylase, the enzyme required for the digestion of carbohydrates. (3)(4) As food continues to move through the digestive tract and into the stomach, gastric juices are released to help break down protein and the highly acidic environment kills any microorganisms in the food and, combined with the action of the enzyme pepsin, results in the catabolism of protein in the food. During this process, the stomach acts as a “holding tank”, churning food to chyme before it enters the small intestine where the acid from the stomach is neutralized and the nutrients from our food are further digested and absorbed into the bloodstream. (4) Only a small amount of chyme is released into the small intestine at a time. As it does, the liver secretes bile to help break down fats and the pancreas releases enzymes to further break down carbohydrates, protein, and fats. (4)(5) Therefore, contrary to the theories presented by food combining diets, the human body’s digestive tract is a complex and hard-working system that does not need to choose between digesting proteins, starches or fats.

Moreover, the idea that combining certain foods will “disrupt” the pH environment is misguided and misunderstood. Although it is true that certain enzymes require specific pH environments to function optimally, the consumption of more alkaline or acidic foods does not significantly change the pH of your digestive tract. Not only do enzymes function in different areas of the digestive tract but the acidity level of your digestive tract is controlled by the body’s own sensors. Although the stomach itself is a very acidic environment, with a low pH of 1.5 to 2, it becomes acidic when any food enters the stomach, not just protein. (4) This acidity kills microorganisms, breaks down food tissues, and activates digestive enzymes. As food moves from the stomach to the small intestine, the pancreas releases enzymes with an alkaline solution rich in bicarbonate that neutralizes the acidity of chyme from the stomach, which activates the enzymes to break down starches, disaccharides, proteins, and fats. (4) The pancreas actually releases these enzymes in response to the drop in pH when the acidic stomach contents enter the small intestine. Ironically, the more acid your stomach produces the more alkaline your pancreas response will be, making it an ideal environment for both the digestion of protein and carbohydrates. (5)(6)

As for fermentation and the build-up of “toxins”, thanks to its acidic environment, fermentation does not occur in the stomach. The area where fermentation does occur in the digestive tract is in the large intestine, where it is a good thing. The natural fermentation of undigested carbohydrates, specifically prebiotic fibre, allows for the creation of trillions of beneficial bacteria known as probiotics, which have shown to be incredibly beneficial to our health.

And finally, there is no evidence to show that food combining in any form supports weight loss. One study did compare the effects of a “food combining diet” and a “balanced diet” it found that both diets elicited similar effects on weight loss. (7) The physiology of weight loss is based on a calorie deficit, not a specified eating style or combination of foods. Therefore, in order to support a goal of weight loss while following a food combining diet, one must still maintain a calorie deficit.

Benefits of Food Combining

Promotes Whole Foods

Generally speaking, food combining promotes a diet of whole foods, which is ideal for overall health. Although it does not allow for certain combinations of whole foods it does promote their consumption.

Drawbacks of Food Combining

Can be Restrictive

Given the rules and guidelines, food combining is a restrictive way of eating. Learning the rules and taking the time to implement them at mealtime can become very tedious and time-consuming, and may promote disordered eating behaviors.

Ignores the Complexity of the Digestive System

The claims made by the food combining diet largely ignore the complexity of the body and digestion. The digestive system is a complex system that is designed and equipped to process different macronutrients at the same time. The human body evolved consuming various combinations of foods and macronutrients, influenced by geography, religion, and culture, which has allowed the digestive system to evolve with the ability to digest various food combinations.

No Scientific Evidence

Although proponents of food combining make many claims about its health benefits, there is currently no scientific evidence to support them. Not only does the biology of the digestive system not support the claims that different foods require different digestive environments but there are no studies to support the proposed benefits of food combining.

So, does food combining work?

There has been very little direct research into food combining and there is very little evidence to support the food combining claims. The human body evolved eating whole foods and the digestive tract is a complex system designed to multi-task and digest a wide variety of foods and macronutrients at one time.

Moreover, almost all whole foods contain a combination of macronutrients; most proteins contain a combination of protein and fat; while beans and lentils contain a combination of starch and protein; and whole grains, nut, and seeds contain a combination of starch, protein, and fat. Therefore, the suggestion that macronutrients need to be consumed individually or in specified combinations is simplistic at best, nor does it allow for the basic physiology or biology of humans, animals, or plants.

The Bottom Line

At this time, there is very little evidence to support the claims that food combining improves digestion, promotes weight loss or decreases the potential for disease. If an individual feels that the food combining rules work for them, they can certainly follow them, however, there is no benefit or need for everyone to do so.

Spinach Ricotta Pasta

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Made with pantry and kitchen staples, this spinach ricotta pasta recipe is perfect for a quick and easy weeknight meal. Not only does the use of ricotta cheese allow for a rich and creamy texture, but it helps to add a much-needed boost of protein and the inclusion of spinach helps to add a boost of fiber at the same time.

Spinach Ricotta Pasta

Although pasta gets a bit of bad rap, pasta is healthy and can certainly be included in a healthy diet. This spinach and ricotta pasta specifically calls for spaghetti, however, you can certainly use any type of noodle you enjoy or have on hand: spaghettini, fettuccine or tagliatelle would all work particularly well. You can also use whole wheat pasta to add more fiber to the dish.

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I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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