January-February . 2025 | The HEALTH
COLUMN
19 mention the Prophet pairing bread with vinegar [ Sunan Ibn Majah 3318 ] or olive oil [ Sahih Muslim 2974 ]. This combination introduces healthy fats to balance the carbohydrate content of the bread ( Izham et al ., 2023 ). In Sahih Bukhari , narrated `Abdullah bin Ja`far :
“ I saw the Prophet eating fresh dates with snake cucumbers .” [ Sahih al-Bukhari 5447 ]
This practice of combining different food types reflects an understanding of balance in meals , aligning with the modern recommendation to pair carbohydrates with protein or fat to moderate blood sugar levels and enhance satiety .
BENEFITS
Combining carbohydrates with protein or fat offers several notable advantages for overall health and well-being . These benefits include :
Improved blood sugar control : Slow digestion and absorption of carbohydrates leads to a more gradual and sustained release of glucose into the bloodstream
Increased satiety : Protein and fat are more filling than carbohydrates alone
Sustained energy levels : Instead of the quick spike and crash associated with eating carbs alone , a balanced meal provides a steady source of energy that lasts for hours .
Better weight management : Stable blood sugar levels can help control cravings and reduce the likelihood of overeating
The benefits align seamlessly with the concept of toyyib , which emphasises a holistic approach to food , focussing on nourishment for both physical and spiritual well-being .
EXAMPLES
Here are some examples of wellbalanced meals that exemplify the concept of pairing carbohydrates with protein and fat :
Apple with peanut butter : An apple is an excellent source of fibre and natural sugars , but when eaten alone , it can cause a quick rise in blood sugar . Pairing it with peanut butter ( which contains healthy fats and a small amount of protein ) slows down digestion , helping you stay full longer and providing more sustained energy .
Whole grain toast with avocado and egg : Whole grain toast is a good source of complex carbohydrates , but adding avocado ( a healthy fat ) and an egg ( a protein ) creates a balanced meal that provides energy without the crash .
Greek yoghurt with berries and nuts : Greek yoghurt is high in protein , and when combined with the fibre in berries and the healthy fats in nuts , it makes for a satisfying snack that keeps blood sugar levels stable .
Homemade satay , less sweet peanut sauce , and rice cakes : The meat skewers provide protein and fat , the peanut sauce adds healthy fats and flavour , and the rice cakes offer carbohydrates .
A SIMPLE HABIT
The idea of not eating your carbohydrates naked but wrapping them in a blanket of protein or fat is a simple yet powerful concept that can significantly impact your health .
As prophetic traditions demonstrate , this small change can lead to better blood sugar control , more sustained energy , and improved satiety .
By making this minor adjustment in your eating habits , in line with the toyyib concept , you can support healthier blood sugar levels , manage your weight more effectively , and enjoy steady energy throughout the day .
So next time you reach for a carbohydrate , pair it with a protein or fat - your body will thank you for it !