Fasting for long hours during Ramadan can cause a decrease in energy and concentration in the body. However, it is possible to preserve your energy with proper nutrition in sahur. Nutrition and Diet Specialist Merve Gizem Bahçıvan explained the nutrients needed to preserve energy and keep you full.
Egg: 1 or 2 eggs you will eat by boiling in suhoor, as an omelette or adding it to your menemen will keep you full throughout the day and protect your energy.
Walnut: Walnuts are indispensable for sahur tables as they provide a feeling of satiety for a long time and prevent forgetfulness due to hunger. 2-3 walnuts that you will eat in suhoor make you more vigorous until iftar.
Date: The date balances the energy source of glucose. You can store energy with 2-3 dates you eat a few hours after iftar.
Chia seeds: Chia seeds prevent your energy from falling with the abundant fiber, calcium, protein, antioxidant and Omega 3 in its content. In addition, chia seeds, which swell when in contact with water, become a filling consistency, by mixing it with milk, yogurt or water in sahur and it keeps you full all day long.
Rolled oats: Consuming foods with low glycemic index is important for balancing blood sugar. You can conserve your energy all day long by consuming oatmeal in suhoor.
Dietitian Emel Yılmaz talked about the meals that keep you full at sahur.
“It is correct to choose foods that are light but will keep you full during suhoor. Breakfast can be a logical option. Grain bread varieties should be preferred because they keep you full. Avoid salty foods to prevent thirst during the day, instead of olives, you can consume walnuts, almonds, hazelnuts. Cheese and eggs. Sugary foods such as jam, honey and molasses both make you hungry and thirsty quickly. Instead of these, you can satisfy your need for sugar by eating fruit. “
Foods that keep you full;
Whole grain bread and feta cheese toast: White cheese toast on whole grain bread you will eat at suhoor will be enough to keep you full until iftar. Whole grain bread has the feature of keeping you more full than white bread.
Milk: Drinking a glass of milk in suhoor meets the need for protein and calcium throughout the day, cuts appetite and prevents metabolism from slowing down.
Pulp foods: It keeps your digestive system running regularly, prevents constipation and suppresses the feeling of hunger throughout the day.
Cinnamon: With a stick of cinnamon you put in your water or herbal tea in suhoor, it will prevent your blood sugar from falling and suppress the feeling of hunger during the day.
Dietician Emel Yılmaz says that in order not to feel thirsty during the day, at least 1.5-2 liters of water should be drunk between iftar and sahur. Thus, the problem of dehydration (insufficient fluid intake) is minimized. Yılmaz also recommends those who have hypotension problems to drink 1 bottle of mineral water a day during Ramadan as it maintains the body’s eloctrolite balance.
While adequate and balanced nutrition gains much more importance for those who fast, it is necessary to include foods that have the ability to keep full, especially eggs, milk and dairy products, seasonal vegetables and legumes during the long hunger period. So, how should we approach foods that have quick hunger properties due to their ingredients? Nutrition and Diet Specialist Melike Şeyma Deniz said, “Anyone who is fasting should definitely get up for sahur and make a light and satisfying meal with foods that are high in protein, keep them full for a long time and will not cause extra thirst. Foods such as cheese, eggs, walnuts, tomatoes, cucumbers, greens, milk, and whole grain bread should be on the table. “Foods that cause fast hunger should definitely be avoided in sahur.” Nutrition and Diet Specialist Melike Şeyma Deniz explained the foods that get hungry quickly, and gave important warnings and suggestions.
Honey, jam, spreadable chocolate: Dessert group foods such as honey, jam and spreadable chocolate in suhoor both cause hunger and thirst by increasing and decreasing blood sugar rapidly. For this reason, do not include sugar sources in sahur.
Ramadan pita: It is not right to consume pita, one of the essential foods of Ramadan, in sahur. Because; Foods with high glycemic index, which means the sugar load of foods, cause fast hunger and pide is a food with high glycemic index. You can consume the pita 2-3 times a week in 1-2 handfuls of iftar. In suhoor; You can increase your satiety by consuming whole grain bread.
Potato: Potato; One of the foods that make you feel hungry again in a short time after being eaten. In addition to its quick hunger feature, it harms the health if consumed as frying. Take the fried potatoes out of your daily eating habits; Avoid consumption in sahur.
Melon, watermelon, grapes: Fruits contain certain amounts of sugar as well as vitamins, minerals and pulp they contain. Having high sugar also means getting hungry quickly. Especially; Do not consume fruits with a higher sugar content than other fruits such as melon, watermelon, and grapes at sahur.
Freshly squeezed juices: Nutrition and Diet Specialist Melike Şeyma Deniz recommends that the fruit group, which is rich in vitamins, minerals and pulp, should be consumed 1 hour after iftar or during sahur, in moderation, “On the other hand, we do not recommend fruit juice even if it is freshly squeezed. Because when you drink fruit juice, you will be loaded with the sugar of 3-4 fruits and you will drink a drink that quickly gets hungry, ”he says.