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The month of Ramadan, what you should and shouldn't eat during suhoor
2025-03-02 18:50:30 / JETË
The holy month of Ramadan has begun. Ramadan is the ninth month in the Islamic calendar during which the 'Quran' was first revealed. Throughout the world, during this holy month, people in the Muslim community fast.
In this month-long fast, people eat certain foods in the early morning hours, called suhoor, and then do not eat or drink throughout the day and fast after praying in the evening hours with dates and other foods.
Foods you should eat during suhoor
Complex Carbohydrates : According to experts, foods that are rich in complex carbohydrates provide a sustained release of energy. For example, eating whole grains like oats, brown rice, barley, and whole wheat bread can help keep you energized throughout the day.
Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and fiber. They also contribute to hydration. Choose hydrating fruits like oranges and berries. Vegetables like cucumbers, tomatoes, and leafy greens can also help keep you hydrated.
Protein-rich foods : Protein helps you feel fuller for longer periods. It is suggested to include protein sources such as eggs, dairy products like yogurt and cheese, lean meats like chicken or turkey, fish, legumes (beans, lentils, and chickpeas), and nuts during suhoor to stay active.
Healthy fats: Including healthy fats can help you feel full. Avocados, nuts and seeds, olive oil, and fatty fish like salmon are good options to rely on.
Hydrating drinks: It is suggested to drink plenty of fluids to prevent dehydration during the fasting hours. Water is the best choice for hydration. Hydrating drinks such as coconut water, fruit juices (without added sugar), and herbal teas can also be included.
Dates : Traditionally, dates are consumed to break the fast during Iftar, but can also be included in Suhoor. Dates are rich in natural sugars, fiber, and nutrients, providing a quick source of energy.
Sweet potatoes: They are a rich source of energy with rich complex carbohydrates, fiber and several other vitamins. They also have a low glycemic index that keeps energy up for a long time.
Soups and broths: Consuming soups or broths made with vegetables, lean meats, or legumes can help keep you hydrated and provide essential nutrients.
Foods to avoid during suhoor
Fried and fatty foods : Foods that are rich in oil and fat can cause discomfort and can lead to thirst during fasting hours; therefore, consuming them during a suhoor meal is not suggested.
Sugary foods : While a little sugar is good, consuming overly sweet foods can cause fluctuations in blood sugar levels, leading to energy crashes later in the day. You should try to stick to natural sources of sugar and avoid artificial sugar.
High-sodium foods : Foods high in salt can increase thirst and can lead to dehydration. According to experts, excessive sodium intake can cause other health problems and should therefore be avoided.
Spicy foods : Spicy foods can cause discomfort and heartburn, especially on an empty stomach. It is better to consume bland or moderately spicy foods during suhoor. One should avoid consuming red chili peppers and green chili peppers during suhoor.
Caffeinated drinks: Drinks like coffee and tea, which contain caffeine, can lead to dehydration. While a small amount may be okay, excessive caffeine intake can increase thirst and also make you feel lethargic.
High-fiber foods: While fiber is generally good for digestion, consuming large amounts of high-fiber foods like beans, lentils, and certain vegetables can lead to bloating and discomfort during fasting.
Processed foods: Processed foods, such as packaged foods, fast foods, canned foods, and foods packed with preservatives often contain high amounts of fat, salt, and unhealthy additives, which may not be ideal for suhoor.
Starchy foods : Foods with high starch content such as potatoes, rice, and oats should also be avoided during suhoor to keep the intestines healthy throughout the day.
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