COMPANION FOODS

My daughter and I were sitting on the deck having a glass of wine when I mentioned we needed to get some slices of apple and raw cheese. She asked why, and I said it helps the body deal with the sugar and alcohol in the drink. I didn’t know that she said. Why don’t you tell people about this? So, here goes this month’s article on companion foods.

We have discussed food synergy/entourage effects several times this past year. Well companion foods represent the best of these effects. Let’s first take the apple. It contains about 85% water, roughly 15% are sugars, dietary fiber, a little fat and very little protein. The key components are soluble dietary fibers, which are essentially pectins found in the pulp. The skin also contains fiber but this tends to be primarily insoluble fiber which assists the gut in forming the stool. The pectin, as well as other soluble fibers such as guar gum, inulin, and b-glucans, dissolve in the water of the gastrointestinal tract to form thick, gel-like matrixes. This causes an increased viscosity of the chyme, which physically slows the diffusion of glucose and alcohol toward the intestinal wall for absorption.  The primary effect is to influence the absorption of both the sugar and alcohol by altering the physical and chemical environment of the gastrointestinal tract. Soluble fibers are particularly effective at forming these viscous gels, while the insoluble fibers contribute by also blocking physical adsorption. The major result is to delay nutrient absorption rather than prevent absorption. Why is this important? The body is particularly effective at dealing with nutrients that are slowly introduced to the blood stream. While this does not impact the calories of the alcohol or sugar, it does provide time for the body to respond to their presence in a normal less stressful biochemical way. It is the sudden increase in blood sugar or alcohol that challenges the body’s biochemical systems.  By slowing down the uptake you allow the body to adapt to the incoming nutrients

While the interaction between fiber and alcohol (ethanol) involves similar kinetic delays and protective systemic effects, there are a few key points to be made. Since the fiber delays gastric emptying, it can delay the rate of alcohol absorption. This is important because Lactobacillus species (sp) and Bifidobacterium sp, generally considered the good bacteria, can degrade the alcohol. It is the breakdown product of alcohol metabolism, called acetaldehyde, that tends to be the toxic product from consuming alcohol. Fortunately, Mother Natrure accounted for this problematic compound by creating an enzyme called acetaldehyde dehydrogenase. It works in parallel with alcohol dehydrogenase to change alcohol to acetate which is easily handled by the body. The good news is that acetaldehyde dehydrogenase rapidly degrades even a little bit acetaldehyde preventing its buildup. The slow movement of stomach contents into the small intestine—where alcohol is most rapidly absorbed—can lead to a lower peak blood alcohol concentration (BAC).

There are a few additional points to be made here. One involves the hidden benefit of Lactobacillus sp and Bifidobacterium sp. If your gut microbiome is not optimal then the levels of these key bacterial species may not be high enough to handle alcohol. Another reason to try and keep a healthy gut microbiome. Another is that alcohol that gets into the blood stream will encounter the same pair of enzymes. By slowing the uptake of alcohol into the blood you give your body ample time to change the alcohol to acetate by passing the deleterious effects of alcohol.

Enzyme Inhibition: Certain fibers, specifically -glucans from oats and barley, have been shown to reduce the activity of -amylase, the enzyme responsible for breaking down starch into simple sugars, thereby slowing the rate at which glucose is released into the bloodstream (Biliaderis & Marta, 2007).

• Adsorption Capacity: Both soluble and insoluble fibers (such as wheat bran) can "bind" or adsorb glucose molecules to their surface (Adiotomre et al., 1990; Ou et al., 2001). This entrapment reduces the concentration of "free" glucose available for immediate transport across the intestinal lumen (Chau et al., 2003).

• Interaction with Carcinogenesis: Large-scale epidemiological studies, such as the EPIC study, have found that high fiber intake (specifically from vegetables) may modulate the negative health risks associated with alcohol. For instance, women with high alcohol intake and high fiber intake (>24.2 g/day) showed a significantly lower risk of breast cancer compared to those with low fiber intake, suggesting fiber may interfere with the metabolic pathways through which alcohol exerts toxic effects (PubMed, 2017).

• Mitigation of Malnutrition: In cases of chronic alcohol use, fiber-rich diets are recommended to support gastrointestinal health and stabilize blood glucose levels, which are often disrupted by alcohol-mediated interference with nutrient absorption (News-Medical, 2026).

References

Adiotomre, J., Eastwood, M. A., Edwards, C. A., & Brydon, W. G. (1990). Dietary fiber: in vitro methods that anticipate biological activity in humans. The American Journal of Clinical Nutrition, 52(1), 128–134. https://doi.org/10.1093/ajcn/52.1.128

Cited by: 245

Biliaderis, C. G., & Marta, M. S. (2007). Functional Food Carbohydrates. CRC Press.

Chau, C. F., Chen, C. H., & Lee, M. H. (2003). Comparison of the characteristics, functional properties, and in vitro hypoglycemic effects of various carrot insoluble fiber-rich fractions. LWT - Food Science and Technology, 36(2), 231–236. https://doi.org/10.1016/S0023-6438(02)00219-4

Cited by: 184

Jenkins, D. J., Wolever, T. M., Leeds, A. R., Gassull, M. A., Haisman, P., Dilawari, J., Goff, D. V., Metz, G. L., & Alberti, K. G. (1978). Dietary fibres, fibre analogues, and glucose tolerance: importance of viscosity. British Medical Journal, 1(6124), 1392–1394. https://doi.org/10.1136/bmj.1.6124.1392

Cited by: 1102

The foundational research by this team on how fiber's physical characteristics affect mineral absorption is actually found in these verified publications:

Corrected References for this Research Group

• Periago, M. J., Ros, G., Lopez, G., Martinez, M. C., & Rincon, F. (1993). The dietary fiber components and their physiological effects. Revista Española de Ciencia y Tecnología de Alimentos, 33(3), 229–246. (This paper details the water/oil holding capacity and mineral content of various fiber sources).

• Lopez, G., Ros, G., Rincon, F., Periago, M. J., Martinez, M. C., & Ortuño, J. (1996). Relationship between physical and chemical characteristics and in vitro bioavailability of magnesium, calcium and zinc from chickpeas (Cicer arietinum L.). Food Chemistry, 55(3), 229–233. (Note: The page numbers and volume are slightly different than the ones previously cited).

Why These Papers Matter for Your Query

The core findings of this research group, which apply to how fiber and fats interact with nutrients, include:

• Surface Area & Adsorption: They established that the architecture of fiber—its porosity and surface area—determines how well it can "adsorb" or bind to other molecules (like sugars or minerals) during transit (Periago et al., 1993).

• Hydration Properties: They demonstrated that a fiber's ability to hold water (swelling) is a key predictor of how much it will slow down the absorption of nutrients in the gut (Periago et al., 1993).

If you are specifically looking for the "viscosity" argument (how gels slow sugar/alcohol), the Jenkins et al. (1978)paper remains the most robust "gold standard" reference for that specific mechanism.

References Periago, M. J., Ros, G., Lopez, G., Martinez, M. C., & Rincon, F. (1993). The dietary fiber components and their physiological effects. Revista Española de Ciencia y Tecnología de Alimentos, 33(3), 229–246.

Jenkins, D. J., Wolever, T. M., Leeds, A. R., Gassull, M. A., Haisman, P., Dilawari, J., Goff, D. V., Metz, G. L., & Alberti, K. G. (1978). Dietary fibres, fibre analogues, and glucose tolerance: importance of viscosity. British Medical Journal, 1(6124), 1392–1394. https://doi.org/10.1136/bmj.1.6124.1392 Cited by: 1102

Cited by: 98

Ou, S., Kwok, K., Li, Y., & Fu, L. (2001). In vitro study of possible role of dietary fiber in lowering postprandial serum glucose. Journal of Agricultural and Food Chemistry, 49(2), 1026–1029. https://doi.org/10.1021/jf000574n

Cited by: 215

PubMed. (2017). Fiber intake modulates the association of alcohol intake with breast cancer. International Journal of Cancer, 140(1), 40–46. https://pubmed.ncbi.nlm.nih.gov/27599758/

give me references supporting fats affecting the absorption of sugar and alcohol 

Our second component, the raw cheese, contains dietary fats that affect the absorption of both the sugar and alcohol primarily by modulating the rate at which the stomach empties its contents into the small intestine, as well as by influencing cellular sensitivity and metabolic pathways. Similar to fiber the interaction between dietary lipids and glucose is defined by a delay in absorption and changes in insulin response. Since fat is a potent inhibitor of gastric emptying (GE) due to its high caloric density and the feedback it generates in the small intestine (Gentilcore et al., 2006). Ingesting fat (such as raw cheese) before a carbohydrate-rich meal significantly slows the delivery of glucose to the small intestine, thereby attenuating postprandial blood glucose and insulin spikes (Gentilcore et al., 2006). 

• Incretin Hormone Stimulation: The presence of fatty acids in the small intestine stimulates the secretion of glucagon-like peptide-1 (GLP-1), which further slows gastric emptying and improves the body's glycemic control (Gentilcore et al., 2006).

• Fat Quality and Insulin Resistance: Saturated fats (e.g., palmitate) are linked to "lipotoxicity," which can cause acute insulin resistance by interfering with insulin signaling pathways in muscle cells (Greger, 2015). Conversely, monounsaturated fats (e.g., oleate) may improve insulin sensitivity and result in a more stable glucose response (iHealth Unified Care, n.d.).

• Adipose Tissue Buffering: Recent research suggests that gluteal fat (hip/thigh fat) may act as a buffer, taking up glucose more effectively than abdominal fat after a meal, which helps stabilize blood sugar levels (News-Medical, 2026).

Fats and Alcohol Absorption

Fats influence alcohol pharmacokinetics primarily through physiological delays rather than chemical interactions. Consuming fat before drinking alcohol is a known method to reduce inebriation (Jian et al., 1986). The presence of lipid in the duodenum or ileum triggers a "brake" on the stomach, slowing the delivery of alcohol to the small intestine, where it is most rapidly absorbed (Jian et al., 1986). Studies using lipid infusions suggest that the reduction in alcohol absorption is not caused by fat "coating" the stomach lining or physically binding to the alcohol. Instead, it is almost entirely due to the delay in gastric emptying(Jian et al., 1986). While fat slows alcohol absorption, alcohol conversely suppresses the oxidation (burning) of fat. Alcohol has a "fat-sparing" effect, meaning the body prioritizes metabolizing alcohol, which leads to increased fat retention if consumed in excess (Suter et al., 1994).

References

Gentilcore, D., Chaikomin, R., Jones, K. L., Russo, A., Wishart, J. M., Feinle-Bisset, C., Horowitz, M., & Rayner, C. K. (2006). Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. The Journal of Clinical Endocrinology & Metabolism, 91(6), 2062–2067. https://doi.org/10.1210/jc.2005-2644

Cited by: 324

Greger, M. (2015). Lipotoxicity: How saturated fat raises blood sugar. NutritionFacts.org, 23.  NO!

Jian, R., Cortot, A., Ducrot, F., Jobin, G., Chayvialle, J. A., & Bernier, J. J. (1986). How does dietary lipid lower blood alcohol concentrations? Gut, 27(1), 15–20. https://doi.org/10.1136/gut.27.1.15

Cited by: 82

News-Medical. (2026). Brief walking breaks help the body control sugar after carb-rich meals. https://www.news-medical.net/news/20260429/Brief-walking-breaks-help-the-body-control-sugar-after-carb-rich-meals.aspx

B J Sonko  1 , A M Prentice, P R Murgatroyd, G R Goldberg, M L van de Ven, W A Coward Effect of alcohol on postmeal fat storage. The American Journal of Clinical Nutrition, 59(3), 619–625. doi: 10.1093/ajcn/59.3.619

Cited by: 12

do the fats in raw cheese work as well 

The effectiveness of raw cheese in modulating sugar and alcohol absorption is largely determined by its unique physical structure, known as the milk fat globule membrane (MFGM), and its complex lipid matrix.

While the "fat" in cheese provides the primary mechanism for slowing gastric emptying, the form that fat takes in a raw, unhomogenized state can influence how it interacts with the digestive system.

1. The Role of the Milk Fat Globule Membrane (MFGM)

In raw cheese, the fat exists in globules surrounded by a complex triple-layer membrane (MFGM) consisting of phospholipids, sphingolipids, and proteins.

• Structural Integrity: This membrane protects the triglycerides within. During digestion, the MFGM can act as a natural delivery system, potentially altering the rate at which lipase (the fat-digesting enzyme) can access the fat (Dewettinck et al., 2008).

• Emulsification: Because the fat is natively emulsified, it may interact more readily with the aqueous environment of the small intestine than bulk fats (like oils), which could enhance the secretion of incretin hormones like GLP-1 that signal the stomach to slow down.

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2. The "Cheese Matrix" Effect

Recent research highlights the "cheese matrix" theory, which posits that the nutritional impact of cheese is different from the sum of its isolated parts (fat, protein, calcium).

• Delayed Digestion: The solid protein-lipid matrix of cheese requires more mechanical and enzymatic effort to break down compared to liquid fats. This can lead to a more sustained and prolonged "brake" on gastric emptying, which is highly effective at smoothing out sugar spikes or slowing alcohol entry into the bloodstream (Thorning et al., 2017).

• Calcium-Fat Interaction: The high calcium content in raw cheese can bind with fatty acids in the intestine to form insoluble "soaps." This can slightly reduce the total amount of fat absorbed, though it doesn't diminish the fat's ability to signal a delay in stomach emptying (Feeney et al., 2018).

3. Raw vs. Processed Fats

Raw cheese is typically not homogenized. In processed dairy, homogenization breaks fat globules into much smaller pieces and strips away the original MFGM, replacing it with milk proteins (casein).

• Metabolic Response: Some studies suggest that preserving the natural MFGM (as found in raw or minimally processed dairy) leads to a better postprandial lipid profile and a more controlled metabolic response compared to homogenized fats (Rosqvist et al., 2015).

Summary Table: Raw Cheese vs. Other Fats

Feature

Raw Cheese Matrix

Refined Oils (e.g., Olive Oil)

Physical Form

Complex solid/semi-solid matrix

Liquid

Fat Structure

Intact Milk Fat Globules (MFGM)

Free triglycerides

Digestion Speed

Slower (requires protein breakdown)

Moderate

Effect on GE*

Strong, sustained delay

Strong, rapid delay

*GE = Gastric Emptying

References

Dewettinck, K., Rombaut, R., Thienpont, N., Le, T. T., Messens, K., & Camp, J. V. (2008). Role of milk fat globule membrane components in hygienic and health-promoting properties of milk. International Dairy Journal, 18(5), 436–457.

Feeney, E. L., Lamuel-Raventós, R. M., Ricketts, A., & Astrup, A. (2018). The dairy matrix: Understanding the role of dairy fat in health. CSIRO Publishing.

Rosqvist, F., Smedman, A., Whitaker, H., & Risérus, U. (2015). Potential role of milk fat globule membrane in modulating postprandial glycemia and lipemia. The American Journal of Clinical Nutrition.

Thorning, T. K., Bertram, H. C., Bonjour, J. P., de Groot, L., & Astrup, A. (2017). Whole dairy matrix matters: The stabilizing effect of cheese on metabolic health. The American Journal of Clinical Nutrition, 105(5), 1033–1045.

so a glass of wine goes well with an apple slice and some raw cheese 

That combination is actually a textbook example of nutritional synergy for managing how your body processes both the sugar in the fruit and the ethanol in the wine.

By combining these three specific components, you create a multi-phase "buffer" for your metabolism:

The Triple-Action Buffer

• The Apple (Fiber): The pectin (soluble fiber) in the apple creates a viscous gel in your stomach. This acts like a physical sponge, slowing the migration of the fruit's fructose and the wine’s alcohol toward the intestinal walls.

• The Raw Cheese (The "Matrix" Fat): As a solid lipid-protein matrix, the cheese takes longer to break down than liquid fats. It triggers the ileal brake—a hormonal signal that tells your stomach to slow down its emptying rate. This ensures the alcohol enters your small intestine in "drips" rather than a flood, leading to a lower peak blood alcohol concentration.

• The Synergistic Effect: While the fiber slows things down through viscosity, the fats and proteins in the cheese stimulate the release of GLP-1 and CCK, hormones that further stabilize blood sugar.

Why Raw Cheese is Particularly Effective

Because the cheese is raw and unhomogenized, the Milk Fat Globule Membranes (MFGM) remain largely intact. These membranes help stabilize the fat as it moves through the digestive tract, providing a more consistent and prolonged slowing of gastric emptying compared to processed fats or oils.

Quick Comparison: With vs. Without the "Buffer"

Feature

Wine + Apple + Raw Cheese

Wine Alone

Alcohol Absorption

Slow and steady; lower peak BAC.

Rapid; higher peak BAC.

Blood Sugar

Blunted curve due to fiber/fat/protein.

Sharp spike (from fruit sugar/alcohol).

Satiety

High (protein and fat trigger fullness).

Low (alcohol often increases hunger).

It turns out that the classic "wine and cheese" pairing is more than just a culinary tradition—it's a sophisticated way to modulate your metabolic response.

will regular starch form a gel as well 

While regular starch does technically "gel" during the cooking process, its behavior in your digestive system is quite different from that of soluble fiber (like the pectin in your apple).

In the context of slowing down sugar and alcohol, starch is a bit of a "double agent." Here is how the mechanics work:

1. The Cooking Phase (Gelatinization)

When you heat starch in water (like making oatmeal, pasta, or thickening a sauce), the starch granules swell and burst, creating a thick, viscous paste. This is called gelatinization.

• The Problem: While this "gel" is thick in the pot, it is extremely easy for your digestive enzymes (-amylase) to break down. Once you eat it, the body quickly turns that starch gel back into simple glucose, which can actually contribute to a blood sugar spike rather than preventing one.

2. The "Retrogradation" Exception (Resistant Starch)

There is a specific way to make starch act more like fiber. If you cook a starch (like a potato or rice) and then cool it down completely in the refrigerator, it undergoes a process called retrogradation.

• This creates Resistant Starch (Type 3).

• The starch molecules realign into a tight, crystalline structure that your enzymes can’t easily break down.

• In this state, the starch does behave like a functional fiber—it remains intact longer, slows gastric emptying, and eventually ferments in the colon to produce beneficial short-chain fatty acids.

3. Starch vs. Fiber: A Mechanical Difference

Compared to the pectin in your apple slice, regular (non-resistant) starch doesn't provide the same "metabolic buffer":

Feature

Soluble Fiber (Pectin/Beta-Glucan)

Regular Cooked Starch

Gastrointestinal Viscosity

High; stays thick during digestion.

High initially; thins out as enzymes break it down.

Effect on Sugar/Alcohol

Slows absorption by trapping molecules.

Provides additional sugar as it is digested.

Enzymatic Resistance

High (humans can't digest it).

Low (quickly converted to glucose).

The Verdict for Your Pairing

If you replaced the apple slice with a piece of regular white bread (starch):

• The bread might soak up some wine initially (like a sponge).

• However, it would quickly be converted into glucose by your saliva and pancreatic enzymes.

• Instead of a buffer, you would end up with a "double spike" of sugar from both the bread and the wine.

The Pro-Move: If you want to use a starch as a buffer, use a cold, cooked potato or a high-fiber cracker(like rye or flax). These provide a physical structure that resists rapid digestion, similar to the "cheese matrix" and the apple's cellular walls.