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The Basic Rules of Food Combining

Yes, there are a few basic rules of food combining.  If you think about it, eating the proper foods together makes a lot of sense.  Protein and starches are digested differently in the body so you wouldn’t want to eat them together because proteins produce acid and starches produce alkaline in the stomach, counteracting each other causing your food to rot in your stomach producing gas.

The following are the basic rules of food pairing or combining you should follow to have a smooth digestive system – jughandle

This comes from an article found at http://www.trustedhands.com/content/fcbeg.pdf

Basic Rules

  1.  Do not eat proteins and starches together. That’s right – no more meat sandwiches. Your body requires an acid base to digest proteins and an alkaline base to digest starches. Proteins and starches combine well with green, leafy vegetables and non-starchy vegetables, but they do not combine well with each other.
  2.  Generally fruits should be eaten alone or with other fruits. If fruits seem too sweet, then eat a handful of nuts (80% fruit, 20% nuts). Fruits digest so quickly that by the time they reach your stomach, they are already partially digested. If they are combined with other foods, they will rot and ferment.
  3. Melons digest faster than any other food. Therefore, you should never eat melons with any other food including other fruits. Always eat melons on their own.
  4. Do not mix acid and/or sub-acid fruits with sweet fruits at the same meal. Acid fruits, such as grapefruits, pineapple, and strawberries, can be mixed with sub-acid fruits, such as apples, grapes, and peaches, but neither of these categories can be mixed with sweet fruits, such as bananas, dates, or raisins.
  5. Eat only four to six different fruits or vegetables at one meal.
  6. Fats and oils combine with everything (except fruits) but should be used in limited amounts because while they won’t inhibit digestion, they will slow it down.
  7. Wait the following lengths of time between meals that don’t combine:

a. Two hours after eating fruit.

b. Three hours after eating starches.

c. Four hours after eating proteins.

How to Fix it if you Screw Up

· If you eat PROTEIN and STARCH during the same meal, eat some legumes.

· If you eat NUTS, eat an acid fruit with them.

· If you still eat DAIRY, make sure to eat an acid fruit.

· If you overloaded on PASTA, eat an apple the next morning.

· If you’ve eaten too much PROTEIN, eat papaya the next morning.

· If you’ve, eaten too much SUGAR, eat grapes the next morning.

· If you’ve eaten too much SALT, eat watermelon the next morning.

Conclusions

Eat Proteins like nuts, seeds, soybeans, lentils, meats, fish, milk and eggs and cheese with vegetables such as green beans, cucumber, sprouts, artichokes, mushrooms, lettuce asparagus, beets, turnips, spinach, onions and others but avoid eating Proteins with Starchy carbohydrates like carrots, parsnips, corn, brown rice, pasta, bread, potatoes and others.  Vegetables go well with both proteins and carbohydrate starches, but avoid eating proteins and starchy carbs at the same meal.

Different foods take different lengths of time to digest in the body.  It only makes sense to keep your meal simple, limiting the number of different foods eating at one sitting to no more than 4 or 5.

– jughandle

Many of you know that we here at Jughandle’s Fat Farm have been working on a program that would allow you to scan a product’s bar code into your smart phone and have it tell you if it is a safe food for your family.  Well, Foodfacts.com has beaten us to the punch and now has a FANTASTIC APPLICATION (APP) that we highly recommend to ALL of our readers.

Watch the youtube video below to get all the poop on the app, then down load it at foodfacts.com

I am reproducing this article as I found it because I thought the information is so important for my readers to see.  This is a great article about how to group your foods to be eaten to best aid in your digestion – jughandle

Did You Know That Carbohydrates and Proteins Should Not Be Eaten Together?

Carbohydrates and proteins require different types of chemical environments for proper digestion to occur and for our bodies to receive the full nutritional benefit. Foods can be categorized as acids or alkalines. Proteins require an acidic environment while carbohydrates require an alkaline environment. When eaten together, digestive juices cancel or neutralize each other and can result in intestinal and health problems.The reason for this is that food is mainly digested in the small intestine. When the wrong combination is consumed, the result is a sticky, gluey substance. I know this is not something we like to hear or read about, but that is the truth. This substance instead of passing through and being eliminated the way it should, will stick to the intestinal walls and provide the perfect environment for bacteria to flourish and for parasites to reproduce. Some consequences of this is indigestion – at the very least, constipation, toxic bowels, and toxic blood. If not corrected, over time it can lead to developing a compromised immune system and other chronic illnesses. Additionally, “this wall” of hardened matter can prevent the intestine from absorbing the necessary nutrients, which in turn can lead to malabsorption complications. We have heard that “most diseases start in the intestine,” now we know why.Vegetables on the other hand, can be digested in either an acidic or an alkaline environment. Therefore, they can be eaten either with proteins or with carbohydrates.Examples of proper food combinations are: a bowl of soup and a salad, protein and a salad, carbohydrates and a salad or steamed vegetables and a salad. It is recommended that a healthy diet include more vegetables and fruits and that protein is served as a side dish instead of the main course.This is completely different from what we learned in school. We learned that it was important to eat balanced meals. Balanced meals are still important but the definition of a “balanced meal” has changed within the past decade or two. I still remember the picture of the food pyramid from the fifth grade. The truth of the matter is that that kind of eating is not making people’s health any better. In spite of all the technological advancements, diseases like colon cancer, diabetes, heart disease, and autoimmune problems are on the rise. People are turning to alternative methods of treating health problems or to prevent them in the first place.

Nutritional recommendations vary greatly from one nutritionist to the next but the basic principles mentioned before make sense when we stop to think about it. I personally know of people who have benefited from applying them – my husband and I being part of that group.

Now you know the story behind improper food combinations. If you decide to follow these guidelines, I hope that you too reap the benefits and rewards that come as a result of combining the right foods.

THE FOOD COMBINING CHART

for a smooth digestion

food diagram

Important: Only combine where circles touch directly!

PDF - printable food combining chartClick here for a printable version
of this food combining chart

low and non-starchy vegetables starchy vegetables proteins and fats grains
Asparagus Kale Artichokes Meat Amaranth
Bell Pepper Leek Beets Fish Buckwheat
Broccoli Lettuce Beans Foul Quinoa
Brussels Sprouts Onions Carrots Avocado Millet
Cabbage Parsley Corn Beans Oats
Celery Radish Jicama Cerals Rice
Chard Rhubarb Peas Nuts Spelt
Chicory Spinach Potatoes Flax Seeds Wheat and Flours
Chives Summer Squash Pumpkin Pumpkin Seeds
Collards Swiss Chard Hubbard Squash Unhulled Sesame Seeds
Raw Corn Tomatoes Winter Squash
Cucumber Turnip Banana Squash
Endive Turnip Greens Yams
Escarole Watercress
Garlic Zucchini
Green beans

acidity fruit diagram

Important: Only combine where circles touch directly!

sweet fruits sub-acid fruits acid fruits melons
Banana Sweet Cherries Grapefruit Cantaloupe
Dates & Figs Sweet Apple Orange Crenshaw
All Dried Fruit Sweet Berries Lemon Honeydew
Persimmon Apricot Lime Muskmelon
Prunes Papaya Pineapple Watermelon
Sweet Grapes Pear Pomegranate
Mango Sour Grapes
Sweet Peach Cranberries
Sweet Plum Sour Peach & Plum
Sour Apple
Sour Cherries
Strawberries

 

food transit times

Water 0-15 minutes
Juice 15-30 minutes
Fruit 30-60 minutes
Melons 30-60 minutes
Sprouts 60 minutes
Wheatgrass Juice 60-90 minutes
Most Vegetables 1-2 Hours
Grains and Beans 1-2 Hours
Meat and Fish 3-4 Hours+
Shell Fish 8 Hours+

 

the 8 rules of food combining

1. Protein and carbohydrate concentrated foods

Breakdown of protein requires an acid medium, and digestion of protein dense animal products requires high levels of hydrochloric acid. Since digestion of carbohydrate dense foods requires an alkaline medium in order to be broken down, high carbohydrate foods that have been mixed with high protein foods will not digest but will sit there fermenting, producing indigestion, bloating and gas. And since this fermentation of carbohydrates will inhibit the digestion of the protein, more gas, bloating and discomfort will be produced. This makes the typical American meal, composed of a large hunk of meat along with potatoes and bread, a recipe for digestive disaster.

Most protein foods are best digested when accompanied by a fresh green salad. Other concentrated protein foods like nuts and seeds combine well with acid fruits such as oranges, pineapples blackberries, or strawberries. They also work fairly well with sub-acid fruits such as apples, cherries, mangos, or peaches. The vitamin C in these fruits aids digestion of the mixture.

2. Eating two concentrated proteins together

Each type of protein requires a specific character, strength and timing of digestive juice secretions. This means that no two types of concentrated protein
should be consumed together at a meal. Nuts, meat, eggs, cheese, or other protein foods should not be eaten together. And no two types of animal protein
should be eaten together, a rule that may be hard to swallow by the surf and turf crowd.

3. Protein and fats

Fats inhibit the secretion of gastric juices needed to digest meat, fish, dairy products, nuts, and eggs by as much as fifty percent. When fat concentrated foods
are eaten with protein concentrated foods, the digestive breakdown of the fats is delayed until gastric juices complete their work on the complex proteins. This
means fats will remain undigested in the stomach for a long period of time. Although some high protein foods also contain high amounts of fat, these fats will be
held in suspension awaiting breakdown without impeding gastric action. However, free fats such as oil, butter and milk fat will coat the gastric mucosa,
inhibiting gastric juice. This is why fried chicken is so hard to digest.

4. Acid fruits with carbohydrates

The enzyme in saliva that begins the breakdown of starch concentrated foods in the mouth does the important job of converting complex starch molecules
into more simple sugars. In order to work, the enzyme requires a neutral or slightly alkaline medium, the natural condition found in the mouth. When acid foods
are eaten, the action of the enzyme needed to break down starch is halted because the medium needed has been altered. Thus acid fruits should not be
eaten at the same meal as sweet fruits or other starches. This combination is what makes spaghetti and other dishes combining tomatoes with starch so
bloating.

5. Acid fruits with protein

Oranges, tomatoes, lemons, pineapples and other acid fruits can be easily digested and produce no distress when eaten away from starchy and protein
foods. However, when included in a meal that contains a protein concentrated food, the acid fruits seriously hamper protein digestion. This is in part what
makes the typical American breakfast of orange juice, bacon, eggs and toast such a digestive nightmare

6. Starch and sugar

Eating starches that have been disguised as sweets is not a good way to eat starch. Although the “treat” produces an abundance of saliva, the saliva contains
none of the enzyme needed to digest the starch because the sugar has turned the environment acidic. This is why such items as fruit filled Danish settle on the
digestive tract like a sack of bricks. The carbohydrates are fermenting in the body, producing noxious gases.

7. Consuming melons

Melons should not be consumed with any other foods. Watermelon, cantaloupe, honeydew, and the more exotic melons should always be eaten away from
mealtime and alone. Melons are meant to decompose quickly in the digestive system, which is what they will do if there is no interfering with the process.

8. Consuming milk

Milk is best left to babies who traditionally consume it alone, away from other foods. Milk does not digest in the stomach, but in the duodenum, so the presence
of milk in the stomach does not promote secretion of gastric juice. The use of acid fruits with milk does not cause any digestive difficulty, although the benefits of
the antioxidant potential of the fruits may be lost due to the affinity they have for the protein in milk.

More Powerful Food Pairings

Food Pairings are sometimes more important than what you eat.  Pairing certain foods together can make it either harder or easier for the body to absorb the nutrition from the food.

The following are some GREAT food pairings and why.

 

 

Tomatoes & Avocadoes

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.”This also has a Mediterranean cultural tie-in,” says registered dietitian Susan Bowerman of California Polytechnic State University. “The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free.” This may also explain why we love olive oil drizzled over fresh tomatoes.And when it comes to salads, don’t choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don’t like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Tomatoes_Avocadoes.php#ixzz1sIhCknvH

 

Oatmeal & Orange Juice

A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of real oatmeal (read: not processed) cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The reason? The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Oatmeal_Orange_Juice.php#ixzz1sIhbxCQu

Broccoli & Tomatoes

New research shows that this combo prevents prostate cancer, but no one is sure why.  In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats and that nothing but the extreme measure of castration could actually be a more effective alternative treatment. (What more motivation do you need to embrace this one-two punch?)”We know that tomato powder lowers the growth of tumors,” says Erdman. “We know that broccoli does too. And we know they’re better together. But it’s going to take years to find out why.”

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Broccoli_Tomatoes.php#ixzz1sIhksPrw

Blueberries & Grapes

“Eating a variety of fruit together provides more health benefits than eating one fruit alone,” says Bowerman. “Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.”In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why “no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.”The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. “There are a huge number of compounds yet to be identified,” adds Jacobs

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Blueberries_Grapes.php#ixzz1sIi49HQJ

Apples & Chocolate

Apples, particularly Red Delicious, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Apples_Chocolate.php#ixzz1sIiF5ce0

Lemon & Kale

“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Lemon_Kale.php#ixzz1sIiTJWEV

Soy & Salmon

It’s true that soy has been shown in studies to lower sperm counts, but that’s mainly in processed forms such as soy cheese, soy milk, and the unpronounceable forms listed on the labels of your favorite artery-clogging processed foods. This means that eating unprocessed forms of soy, such as edamame and tofu, is perfectly fine in moderation.That’s good news because, according to Mark Messina, Ph.D., former director of the diet and cancer branch of the National Cancer Institute at the National Institutes of Health and now an adjunct associate professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues. “The higher vitamin D levels may offer protection against cancer,” says Messina. “There is emerging research suggesting that vitamin D reduces cancer risk, and many people don’t get enough of the vitamin. You do make it in your skin, but most people don’t make enough.”Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Soy_Salmon.php#ixzz1sIig65xS

Peanuts & Whole Wheat

According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older. In short, while this combo exhibits only what Birt calls a “loose definition” of food synergy, it gives good evidence that a peanut-butter sandwich isn’t junk food if it’s prepared with whole-wheat bread (not white) and eaten in moderation (once a day).So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake. Just make sure the peanut butter doesn’t have added sugar, chemical ingredients you can’t pronounce, or cartoon characters on the label.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Peanuts_Whole_Wheat.php#ixzz1sIivMnpS

Red Meat & Rosemary

 

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Red_Meat_Rosemary.php#ixzz1sIjAcZgP

Turmeric & Black Pepper

 

A tangy yellow South Asian spice used in curry dishes, turmeric has long been studied for its anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis. The active agent in the spice is a plant chemical, or polyphenol, called curcumin.One of the problems with using turmeric to improve your health, according to Kennedy, is its low bioavailability when eaten on its own. But there’s a solution, and it’s probably in your pantry.”Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says Kennedy. “This is one reason it’s thought that curry has both turmeric (curcumin) and black pepper combined.” Translation: You’ll get the benefits of turmeric if you pepper up your curries

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Turmeric_Black_Pepper.php#ixzz1sIjR3U6e

Garlic & Fish

garlic and fish

Garlic and Fish

Most seafood lovers don’t realize there’s a synergy of nutrients inside a piece of fish: Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.What’s more, cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Garlic_Fish.php#ixzz1sIjjVQfS

Eggs & Cantaloupe

eggs and cantaloupe

Eggs and Cantaloupe

 

The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe.

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.

“This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by a crash, zapping energy. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion.”

So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Eggs_Cantaloupe.php#ixzz1sIk10KC8

Almonds & Yogurt

We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.

So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.

Read more: http://www.menshealth.com/mhlists/healthy-food-combinations/Almonds_Yogurt.php#ixzz1sIkBhtaG