Can you eat fruits with or after a meal? What proteins can be combined with starchy foods? Do some foods slow down your digestive rhythm? Are there some food combinations that should be avoided?
These are some questions that I will try to address in this article. I have also described the reasons why some food combinations are beneficial and why some of them should be strictly avoided.
Before we understand the rules on the best and worst food combinations, let’s define each food category:
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Starchy foods: Pasta, bread, cereals, grains, potatoes/sweet potatoes, winter squashes or pumpkin
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Non-starchy foods: asparagus, collards, cauliflower, cucumbers, onions, Brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, bell peppers or zucchini
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Proteins: chicken, beef, eggs, fish, seeds, nuts, beans, vegetables, or soy products like tofu.
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Fruits: Includes all sour, less sour, sweet fruits and melons
Let’s look at some combinations or combinations of foods that should be avoided:
1. Latte and croissant:
This breakfast combo consists of processed foods like the croissant, which is devoid of fiber. This combination increases insulin levels in the blood and can cause severe low blood sugar. It further decreases energy production in the cells and allows the liver to store excess calories as fat instead of using them for fuel.
Alternatively, it’s best to include a whole wheat English muffin and black coffee at breakfast. This combination is rich in fiber and low in fat. The caffeine in the black coffee will help your cells burn fat faster, while the whole wheat muffin will cause a slow release of energy.
2. Fruit with a meal:
Fruits are a rich source of sugar and can be broken down at a faster rate compared to a heavy meal, consisting of meat, vegetables, starch, etc. This leads to a fermentation reaction in the stomach and causes many digestive problems.
Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however you can have dates and milk. Fruits should be eaten individually and not with other foods. The best time to eat fruit is in the morning, on an empty stomach, with a glass of water, as it helps detoxify the system. You can also enjoy a fruit snack in the afternoon instead of reaching for those chips!
3. Dairy products with meat, fruits or vegetables.
Milk should be consumed plain. You can use some spices like cinnamon and cardamom to enhance the flavor of the milk. Avoid using milk with acidic foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.
Dairy products such as cheese and yogurt should not be combined with fish, eggs, beans, meat, etc.
On the other hand, clarified butter or ghee can be used to cook vegetables as it shows similar properties to cooking oil.
4. Beans with dairy, eggs, fish, meat, or fruit.
Although beans are very beneficial and produce vital micronutrients such as iron and magnesium, they contain a large amount of soluble fiber, which can lead to flatulence. Combining this food product with meat, eggs, or dairy can become very difficult to digest and can lead to bloating.
Instead, combine the beans with nuts, other beans, vegetables, or lentils. These need to be cooked well to aid in digestion.
5. Melons with other foods:
Melons should always be eaten plain or not at all. They MUST NOT be combined with dairy products, cereals, fried foods, eggs or starchy foods.
Therefore, in summary, some of the food combination rules are as follows:
1. Foods that CAN be combined:
• Starchy foods can be combined with non-starchy items.
2. Food combinations that SHOULD be avoided:
• Foods rich in starch and protein
• A form of protein with a different shape
3. Some foods that SHOULD BE EATEN ALONE
• Melons
• Dairy products
These rules are based on the fact that all the different categories of food digest at different rates and create different byproducts. For example, starchy and non-starchy foods can be mixed since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.
Also, some foods like fruits are digested faster than protein and therefore need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.
Let’s see an example of an ideal combination of foods:
- Breakfast: You can include a fruit bowl with bananas, berries or grapefruit
- Mid-morning snack: A whole wheat toast with avocado, scrambled eggs or vegetables. (Do not add cheese as 2 proteins are to be avoided plus dairy is eaten separately.) You can have a cup of black coffee.
- Lunch: A tofu or chicken salad with vegetables such as lettuce, peppers, etc. You can also use a vinaigrette or olive oil dressing on the salad.
- Afternoon/Evening Snack: You can include a fruit like apple or pear. It should be 2-3 hours before dinner.
- Dinner: Brown rice with any protein of your choice.
These food combinations are based on ancient Ayurvedic theories about which foods work best. Although not all the rules can be followed in practice, you can always do your best to incorporate some of these rules into your daily life. Remember to include a wide variety of foods in your diets to get the maximum amount of nutrients.