Ramadan is a time of spiritual reflection, discipline, and fasting from dawn to dusk. Leena Martin, Chief Dietitian at Holy Family Hospital, Mumbai, advises including fiber-rich, slow-digesting foods in Suhoor for sustained energy and hydration during Ramadan fasting.
1. Whole grains for sustained energy
Opt for complex carbohydrates like oatmeal, whole wheat bread, brown rice, or quinoa. These grains provide slow-releasing energy and keep you full for longer, preventing blood sugar spikes and crashes.
2. Protein-rich foods for muscle support
Including protein sources like eggs, Greek yoghurt, cottage cheese, or lean meats (such as chicken or fish) helps with muscle repair and satiety. Protein takes longer to digest, keeping you energized for extended periods.
3. Fiber-packed fruits and vegetables
High-fibre options like bananas, apples, pears, cucumbers, and leafy greens aid digestion and provide essential vitamins and minerals. Dates, a traditional Ramadan staple, offer natural sugars and fibre, making them an excellent choice.
4. Healthy fats for long-lasting fullness
Incorporate healthy fats from sources like avocados, nuts (almonds, walnuts), seeds (chia, flaxseeds), and olive oil. These fats promote satiety and provide a steady source of energy.
5. Hydrating foods to prevent dehydration
Hydration is key to avoiding fatigue and headaches during fasting. Foods with high water content, such as watermelon, oranges, cucumbers, and yoghurt, help maintain hydration levels. Pairing these with sufficient water intake ensures better endurance throughout the day.
6. Herbal teas and low-sugar drinks
Instead of caffeinated beverages, which may cause dehydration, opt for herbal teas or infused water with mint and lemon to stay refreshed. Limiting sugary drinks helps avoid energy crashes later in the day.
Foods to avoid:
- Processed and fried foods, as they can lead to bloating and sluggishness.
- High-sugar cereals and pastries, which cause rapid spikes and dips in blood sugar.
- Excessively salty foods, which can increase thirst and dehydration.
Incorporating fiber-rich foods into Suhoor helps maintain energy, hydration, and overall health during fasting.
Source: Hindustan Times
Bd-pratidin English/ Afia
