To compose a balanced and satiating meal, apply a simple four-pillar formula: combine a protein (e.g., tofu), a carbohydrate (e.g., rice), fiber (e.g., edamame, cucumber), and a healthy fat (e.g., tahini).

noli's read

This method of nutrient combination is based on very solid biological principles. Randomized controlled trials (RCTs), such as those by the Shukla team (2015), confirm that combining protein and fiber with carbohydrates slows digestion and helps maintain stable energy levels after a meal. Furthermore, a meta-analysis published in the Journal of the Academy of Nutrition and Dietetics supports that the synergy between protein (here 30 g) and fiber (here 10 g) is ideal for naturally stimulating satiety hormones. The use of white rice, a simpler carbohydrate, is intelligently balanced here by the addition of healthy fats (tahini) and fiber, which lower the overall glycemic load of the plate. It is a highly accessible and validated approach for designing meals that support daily vitality.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019