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Time of India

Good, bad, or unhealthy?

Some Food Pairings Boost Absorption And Health; Others Mess With Digestion. Here's How To Get Your Mix Right MIX AND MATCH GREEN TEA AND PEPPER Piperine, the compound that gives black pepper its pungency, enhances the absorption of epigallocatechin gallate (EGCG), an antioxidant found in green tea, says Meenakshi Bajaj, dietician at Tamil Nadu Govt Multi Super Specialty Hospital. A 2020 study in The Journal of Nutrition found that piperine inhibited the glucuronidation of EGCG in the small intestine and slowed gastrointestinal transit. 'But limit green tea to 300ml per day.' LEMON AND SWEET POTATO Adding fresh lemon drops to boiled and cooled potatoes helps prevent a spike in blood sugar levels after eating, known as the postprandial blood glucose, says Meenakshi. 'Sweet potatoes increases resistant starch, which is digested slowly. The ascorbic acid in lemon supports this process.' OIL PLUS CARROT Vitamins A, D, E, and K require fat to be properly absorbed,' says Umashakthy G, senior dietician at Dr Mohan's Diabetes Specialities Centre. 'Adding a small amount of olive oil, ghee or almond oil when cooking carrots helps the body absorb this vitamin effectively.' MISMATCHED SAMBHAR WITH TAMARIND Tamarind with drumstick sambhar can hinder iron absorption . A 2024 study in Research in Pharmaceutical Sciences says tannins and phytates (found in tamarind) bind to plant-based iron (such as in drumstick), preventing its absorption. 'This can contribute to iron deficiency especially in vegetarian diets,' says Adeline Vinothini Rajkumar, clinical nutritionist. To improve iron absorption, go for lime instead of tamarind RAW EGGS WITH PROTEIN SHAKES Raw eggs with protein shakes can interfere with the absorption of biotin, a B-vitamin essential for heart health. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like เทรด CFDs ด้วยเทคโนโลยีเทรดสุดล้ำ และ รวดเร็วกว่า IC Markets อ่านเพิ่มเติม Undo 'Egg whites contain the protein avidin, which binds with biotin in the digestive tract, making absorption difficult. This can lead to biotin deficiency,' says Dr A Chezhian, gastroenterologist at Prashanth Hospitals. 'Use cooked eggs to allow proper biotin absorption.' SPINACH WITH CURD Iron-rich foods such as spinach are best absorbed when not paired with calcium-rich foods such as curd or beverages such as tea or coffee (that contain tannins and caffeine). 'Both interfere with iron absorption,' says Adeline. 'Beverages with 100-400mg of polyphenols per serving can reduce iron absorption by 60%-90%. Keep a gap between iron-rich foods and calcium or caffeine intake.'