Nutritionist Warns Against Eating Yogurt Right After Steak
Sandra Moñino says calcium in yogurt competes with iron in the intestines, meaning much of the mineral may go unabsorbed.
How foods are combined can change the way the body handles nutrients, nutritionist Sandra Moñino said on the "Ginger and Lemon" podcast — and steak followed by yogurt is one pairing she suggests rethinking.
Calcium versus iron
When calcium-rich foods such as yogurt are eaten alongside iron-rich foods such as steak, the calcium can get in the way of iron absorption. Moñino said following up steak with yogurt can result in "a large part of this mineral" bypassing the system, because calcium and iron essentially compete in the intestines.
Iron matters because it is needed to make haemoglobin, which carries oxygen in the blood, and it helps keep metabolism running. A shortfall may not be felt immediately, as the liver, spleen and bone marrow hold some reserves, but over time it can show up as low energy, dizziness, thinning hair or unusually pale skin.
Coffee and tea are factors too
Yogurt is not the only culprit. Hot drinks such as coffee and tea contain polyphenols and tannins, which can significantly slow the absorption of plant-based iron and also dent the uptake of animal-based iron.
Studies suggest drinking these beverages with a meal can cut iron uptake by up to 60 per cent.
Moñino is not telling people to give up yogurt, coffee or tea. Instead, she recommends waiting about one to two hours after an iron-heavy meal before having those drinks.
Vitamin C helps
To get more out of dietary iron, she suggests adding a source of vitamin C to meals — lemon juice, fresh tomatoes or raw bell peppers are easy options. The tweak can help counter the effect of calcium-rich or tannin-heavy items consumed close to an iron-rich meal.
"Even if you're eating well, you could be missing a significant portion of your nutrients," she said.
Everyday habits such as yogurt straight after steak, or coffee after a bowl of lentil soup, may seem harmless but could quietly affect nutrient intake over the long run. Spacing out certain foods and adding a splash of vitamin C, she said, can improve absorption without overhauling a diet.
This article was produced with the assistance of artificial intelligence (AI), in accordance with our editorial policy.