As Ramadan begins tomorrow evening (Friday, February 28), nutritionists emphasize the importance of choosing the right foods for suhoor—the pre-dawn meal that prepares the body for a full day of fasting. With proper planning, suhoor foods can not only provide sustained energy but also contribute to maintaining a healthy weight throughout the holy month.
Fasting during Ramadan, observed during the ninth month of the Islamic calendar, requires mindful eating habits to ensure adequate nutrition. Health experts recommend specific food choices to support overall well-being and weight management during this period.
Best Foods for Suhoor
To make the most of suhoor, nutritionists at Nutrition.org suggest prioritizing hydration, fiber-rich carbohydrates, and nutrient-dense foods. They advise:
“Stay well-hydrated by consuming plenty of fluids and incorporating water-rich foods. Opt for starchy foods that provide long-lasting energy, particularly whole grains and fiber-rich options. These can help sustain fullness and support digestion, preventing constipation.”
1. Oats: A Fiber-Packed Powerhouse
Oats are an excellent choice for suhoor due to their high fiber content, which promotes satiety and aids digestion. They can be enjoyed in various ways, such as:
- Warm porridge made with water or milk for added hydration
- Muesli mixed with milk or yogurt for a nutritious twist
- Overnight oats prepared with fresh or dried fruits, nuts, and seeds for enhanced flavor and nutritional value
READ MORE: Ramadan Prep: Maintaining Good Habits After Ramadan (Part 8)
2. High-Fiber Cereals: A Convenient Option
Whole grain cereals, such as All Bran, provide essential fiber and help prevent digestive discomfort. Many cereals are fortified with key vitamins and minerals, making them an excellent addition to suhoor. Consuming them with milk further boosts nutrient intake, supplying calcium, iodine, and B vitamins to support overall health.
3. Starchy Foods: Energy-Boosting Staples
Complex carbohydrates are crucial for sustained energy throughout the day. Options like brown rice, whole grain bread, and couscous serve as excellent sources of slow-digesting energy.
- A nourishing suhoor dish could be a rice pudding with fruit
- Couscous with dairy and fruit offers a balanced blend of carbohydrates and protein
For those preferring savory dishes, it’s important to avoid excessive salt, as it can lead to increased thirst during the fasting hours.
READ MORE: Ramadan Preparation Guide: Fasting with Sincerity and Gratitude (Part 4)
4. Yogurt: A Protein-Rich Essential
Yogurt is highly recommended by nutritionists for its combination of protein, calcium, and essential vitamins. It also contributes to hydration levels, making it a great suhoor option.
- Pairing yogurt with whole grain cereals or fruits enhances both flavor and nutritional value
- Greek yogurt can be an excellent choice for added protein and a feeling of fullness
Health Benefits of Ramadan Fasting
The impact of fasting on health has been widely studied, with varying results. Some research indicates that intermittent fasting during Ramadan may help in reducing body fat, particularly in overweight individuals. However, without mindful post-Ramadan eating habits, lost weight may be regained.
READ MORE: Ramadan Preparation Guide: How to Maximize Your Worship (Part 1)
Additionally, some studies suggest that fasting can temporarily lower cholesterol and triglyceride levels, while others show no significant effect. Research on fasting’s influence on the immune system also presents mixed outcomes, possibly due to differences in fasting duration, climate conditions, and individual health status.
Maintaining Long-Term Health Benefits
To sustain the positive effects of fasting beyond Ramadan, experts recommend:
- Adhering to a well-balanced, nutritious diet
- Avoiding excessive consumption of sugary and processed foods after breaking the fast
- Engaging in regular physical activity to promote overall well-being
By making informed choices during suhoor, individuals can optimize their fasting experience, ensuring both spiritual and physical benefits throughout the holy month of Ramadan.