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Prayer, good actions, peace, food, and celebration are the main focuses of the holy month of Ramadan. Muslims emphasise their devotion to Allah during this time by avoiding food, drink, and other distractions from sunrise to sunset.
Fasting is an essential part of Ramadan, and it begins with Suhoor (pre-dawn meal) in the morning before sunrise and concludes with Iftar as the sun sets. It is essential for maintaining hydration, and energy levels, preventing hunger pangs and avoiding fatigue throughout the day. But it's crucial to make the correct dietary choices to keep you full and hydrated until Iftar. Here is a list of foods given for you that you can eat and avoid in your suhoor meal.
What To Eat?
High-Carb Foods For Sustained Energy
For Suhoor, complex carbs like quinoa, brown rice, whole wheat bread, and oats are great options. By releasing energy gradually throughout the day, these slow-digesting carbohydrates help to avoid blood sugar drops and surges. For example, a bowl of oats with nuts and berries or whole-grain toast with avocado is perfect for staying energised until sundown.
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Fruits & Whole Grains
Dietary fibre, which takes longer to digest and keeps you feeling full for longer, is found in foods like fruits and whole grains. They are also essential for controlling blood sugar and facilitating a consistent energy flow throughout the day. Fruits like berries, apples, and bananas are some good options for Suhoor. They supply vital vitamins and minerals and naturally sweeten your food. Fruits can be combined with whole grains, including brown rice, whole wheat bread, or whole-grain cereals, to make the meal more nutritious and well-balanced. For extra fibre boost, you can also add chia seeds or flaxseeds to your meal.
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Protein For Muscle Support
Protein is an important part of Suhoor because it helps to sustain muscle growth, keep you feeling full, and strengthen your immunity during fasting. Additionally, a meal high in protein will slow down the breakdown of carbohydrates, resulting in stable blood sugar levels. Dairy products like milk and yoghurt are great choices since they contain calcium and other vital minerals. For example, Greek yoghurt is rich in protein and makes a healthy dish when combined with fruits and almonds. Also, you can add eggs, lean meats like chicken or plant-based alternatives like lentils and tofu to your meal.
Hydrating Foods & Drinks
Including hydrating foods and drinks in the Suhoor spread is necessary to maintain adequate hydration levels during the fasting day. Fruits and vegetables that are high in water content, including oranges, watermelon, and cucumbers, can help you stay hydrated and supply essential nutrients. Before starting your fast, try to consume two or more glasses of water. You can also drink coconut water and herbal teas to hydrate yourself without consuming too much sugar or caffeine.
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What Not To Eat?
Spicy Foods
Spices can improve flavour, but they can also cause digestive problems, especially if consumed early in the morning before a fasting day. Some side effects of these foods are bloating and a burning feeling in the stomach. These discomforts are probably going to be worse when there is no chance to eat or drink throughout the fast. Also, eating spicy foods can make you feel thirsty all day long while fasting.
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Fried Foods
Fried foods like pakoras or samosas should be avoided during Suhoor because they contain unhealthy fats and calories, making you feel heavy. To digest these foods, your body needs more energy, which makes you feel lethargic during your fast. Also, they are high in sodium and cause an increase in thirst, which makes it harder to stay hydrated throughout the day.
Caffeinated Or Carbonated Drinks
Tea, coffee or energy drinks contain a high amount of caffeine, which is a diuretic and can cause excessive urination and possibly dehydration. This can be harmful if one is unable to drink water for prolonged periods. Carbonated drinks can also cause bloating and discomfort, which is not good for your body during fasting. Many sodas and sparkling drinks have a high sugar content, which can cause quick blood sugar rises and falls, which causes energy fluctuations.
Foods High In Sodium
High-sodium foods should be avoided during suhoor because it can lead to fatigue and dehydration. The foods that are high in salt, such as processed meats, chips, salted nuts, pickles, and canned soups, can make you feel more thirsty while fasting. Consuming these meals may cause discomfort as your body struggles with the need to stay hydrated throughout the day.
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