In simple terms, proper food combining means eating two of the main macronutrients, namely proteins and carbohydrates, at separate meals. Although some have dismissed this eating method as another "fad" diet, research shows it may have merit for those with digestive disorders or even those trying to lose weight.
Proteins
Proteins are the building blocks of muscle and tissue. They take anywhere from five to six hours to break down in your system. According to the rules of proper food combining, wait at least five or six hours after consuming protein foods like meat and eggs before consuming carbohydrates. Research done at the University of Mysore in India shows that consuming starch can adversely effect protein uptake when eaten at the same meal. The amount of dietary protein necessary seems to depend on the quality of protein and different sources of carbohydrates that affect net protein utilization in your body. Eat fresh, unprocessed meats, eggs and other proteins.
Carbohydrates
Carbohydrates are broken down into sugars in the digestive system to be used for energy. Complex carbohydrates take anywhere from three to four hours to digest. Therefore, wait at least this long after consuming carbohydrates before consuming any type of protein. All vegetables, except for starchy vegetables, can be eaten together and at any meal. Fruits, although considered carbohydrates, are highly acidic and should be eaten alone. Another study in the Cambridge Journal of Nutrition reported that starches such as legumes, cereals and potatoes reduced the utilization of casein proteins. One source of casein is dairy products. The results suggest that carbohydrates should also be eaten separately from dairy as well as meat and other proteins.
Lipids (Fats)
Fats are another essential part of a healthy diet. They are a part of cell membranes and are required for the absorption of fat soluble vitamins. However, they can take up to 12 hours to completely break down in the digestive tract. In an online diet review of food combining, it is suggested that fats should be not consumed with proteins, which also take longer to digest. In other words, you can have butter on your toast, but do not cook eggs or an omelet in butter. Milk and other dairy products should be consumed alone as well.
Types
It can be confusing at first how to prepare a menu that follows proper food combining guidelines. Advocates of the food combining method recommend simply separating the macronutrients to restore proper digestion and facilitate weight loss. A typical daily meal plan might include a fruit bowl for breakfast, a pasta salad with oil and vinegar dressing for lunch and pepper steak for dinner. Another meal plan might be a bowl of oatmeal with butter for breakfast, a veggie sandwich with hummus for lunch and baked fish and steamed vegetables for dinner.
Effects
Most foods can be eaten while following proper food combining methods just as long as starches and proteins are kept separate. Some foods, of course, such as pizza are not permitted. Proponents of the diet find that because of proper nutrient utilization, hunger is decreased and digestion improved. This can lead to weight loss and an overall increase in energy.
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