If your hospital or dietician hasn’t mentioned food pairing, you’re not alone. Many healthcare providers don’t discuss it because it’s not part of typical dietary advice, such as that from the NHS, but that doesn’t mean it’s not an effective strategy.
So, let’s dive into what food pairing is, why it’s important, and how it can help manage blood sugar levels more effectively during pregnancy.
What Is Food Pairing?
In the simplest terms, food pairing means combining macronutrients—specifically, pairing carbohydrates with proteins and healthy fats. This combination slows down the absorption of sugar (glucose) into your bloodstream, helping to prevent blood sugar spikes after meals.
Think of it like this:
- Carbs alone = Quick blood sugar spike
- Carbs + protein + fat = Slower, more stable blood sugar rise
In the context of gestational diabetes, food pairing helps make carbohydrates more tolerable by reducing their impact on your blood sugar levels.
Why Does Food Pairing Work?
When you eat carbohydrates (e.g., bread, pasta, rice), they break down into glucose, which enters your bloodstream. If eaten on their own, carbs can cause a rapid increase in blood sugar levels. However, pairing carbohydrates with protein and healthy fats can slow the rate at which your stomach empties, delaying the release of glucose into the bloodstream.
Here’s how:
- Fat is the most potent macronutrient in slowing down gastric emptying, which delays glucose absorption.
- Protein can also reduce the post-meal spike in blood sugar levels by assisting with slower glucose release.
This combination of macronutrients leads to more stable blood sugar levels and can make it easier to manage gestational diabetes through diet alone or in combination with medication.
How Do I Pair Foods?
The golden rule of food pairing is simple: Never eat a naked carb. This means that whenever you eat carbohydrates, always pair them with protein or fat (or both). Here are some easy food pairing ideas:
- Instead of just a slice of wholemeal toast, add an egg, cheese, or avocado.
- Pair fruits like apples with nuts or nut butter.
- Have yogurt with seeds, nuts, or a handful of berries.
By incorporating fats and proteins into your meals and snacks, you help slow down the release of glucose into your bloodstream, making the carbs more tolerable.
Good Foods to Pair with Carbs
When pairing carbs, it’s important to choose healthy fats and proteins. Here are some excellent choices:
- Nuts and nut butter
- Seeds (e.g., chia, flax)
- Avocado
- Olive oil or coconut oil
- Full-fat cheese and yogurt
- Oily fish (e.g., salmon, mackerel)
- Eggs
- Meat and poultry
- Full-fat cream or butter
Avoid highly processed or refined foods, as these will break down quickly into sugars and spike your blood sugar levels.
Does Food Pairing Mean I Won’t Need Medication or Insulin?
While food pairing can be a powerful tool in managing gestational diabetes, it won’t work for everyone, especially those with higher insulin resistance. However, it can still be beneficial alongside medications or insulin, often helping to minimize the doses needed.
Can I Pair Anything to Make It Tolerable?
Unfortunately, no. Pairing helps, but it isn’t magic. Some foods, especially highly refined carbs or foods with excessive sugar, are just too high in carbs to be effectively paired. For example, adding nuts to a Snickers bar won’t cancel out the sugar content. Always aim to make informed, sensible choices about the types of carbs you eat and how you pair them.
Make Smart Pairings for Better Control
Food pairing is a simple but effective way to manage blood sugar levels during pregnancy. By combining healthy fats and proteins with carbohydrates, you can help slow the release of glucose into your bloodstream, making it easier to keep your blood sugar levels stable. This can be particularly helpful in managing gestational diabetes through diet.
Remember: food pairing won’t work for every food, and it’s not a replacement for medication if needed. However, it can be a valuable tool in your gestational diabetes management strategy, alongside monitoring your blood sugar levels and staying in regular contact with your healthcare provider.
Key Takeaway:
Never eat a naked carb! Always pair carbs with fat and protein to make them more manageable for your blood sugar.
For more information on managing gestational diabetes, check out our dietary guidelines and sample meal plans to help you stay on track.