Food Combining
Popular nutritional myths exist about food combining – the theory that certain foods should not be eaten together, especially carbohydrates such as bread, potato and grains with proteins such as meat or fish. The theory also suggests that fruit should not be combined with anything.
Facts
There is no sound basis for these ideas. If food combining theories were true, the human race would not have survived to this point, as many basic foods contain a combination of proteins and carbohydrates in the one food. This applies to foods such as beans, grains, seeds, nuts and breast milk. The only possible advantage to diets that promote these theories are that they might encourage people to eat more fruit and possibly eat less overall. But there is no evidence to support the notion that some foods should be separated.
Good food combinations
The most important aspect of food combining is that some nutrients are absorbed better if they are combined with others. The iron in breakfast cereals, bread and legumes such as chick peas is absorbed much better if fruit or vegetables are eaten in the same meal. For example combining fruit which has vitamin C, with cereal which has iron will increase the absorption of iron. A salad sandwich is also a good combination because the vitamin C in the salad helps iron to be absorbed from the bread. Vegetarians who use lentils or soy beans as a source of iron rather than red meat, should combine them with vegetables or a salad to increase iron absorption.
Food combinations to avoid
There are some foods which do not combine well. Tea prevents iron absorption, so it is best to drink it between meals rather than with food, unless the tea is weak. Also, several minerals such as calcium and iron compete for absorption, and the body does not properly absorb them when combined. If calcium or iron supplements are taken, iron tablets should be taken with meals and calcium should be taken just before going to bed. Nutrients are generally absorbed better from foods rather than supplements, and you’ll find iron in meat or legumes plus seeds, grains and nuts. Calcium can be obtained from dairy products or calcium enriched soy beverages.
However, it is not necessary to worry about separating foods. Every major cuisine in the world combines protein and carbohydrates on the same plate, from the traditional meat and potatoes, to Asian stir fry chicken with rice, Middle Eastern couscous with lamb and the Mediterranean use of bread with all meals. It is also a total myth that fruit should be eaten on its own. Fruit is the perfect complement to every meal.
Further Information
For more of Rosemary Stanton’s advice on food and nutrition consult:
Rosemary Stanton’s Complete Book of Food & Nutrition (Simon & Schuster, revised edition 1995, rrp $29.95)
Eating for Peak Performance (Allen & Unwin, second edition, 1994, rrp $14.95)