Ramadan is a month of worship, and during this blessed month, muslims fast throughout the day. Before fasting, Muslims consume a pre-dawn meal, also called suhoor, which is an essential meal for a person fasting. The time during this meal allows people fasting to have a good source of energy for the upcoming day and includes immense blessings.
So, for anyone fasting during this month, they must follow specific tips and tricks for the pre-dawn meal to help fight low energy, hunger, and dehydration.
Foods To Avoid During Suhoor:
There are many days for muslims in the month of Ramadan, where they miss out on their alarms and end up missing suhoor. On the other hand, others wake up, walking to the kitchen, mid-sleep and munching on any option readily available, be it a dessert, fresh juice or any sugary cereal. We all might have ended up making poor food choices at this pre-dawn meal, and it is essential to know the kind of food you should avoid to ensure you are energised, hydrated, and full throughout the day.
Basically, three types of food must be avoided during this meal:
- Salty foods
Not only does salt consumption raise your blood pressure, but it also makes you feel even more thirsty throughout the day. Some of the common salty foods that people end up eating during suhoor include processed foods or instant noodles. Make sure to sprinkle less salt over your food, and also compare packaged foods that include less salt. You can do so by checking the nutrition label on packaged foods for sodium and going for 120 MG or even less per 100 g.
- Foods high in fat
Fats are a vital element in a diet, but we often end up consuming the wrong kind of fats, even in large amounts. Many people even consume fried foods at suhoor. Other foods, high in fat, which are mostly consumed during this time, are butter, cheese and processed meats. They eventually end up causing inflammation, heartburn, and aggravating acid reflux, and also come with a massive amount of calories, so people end up gaining more weight during Ramadan than losing, even after intermittent fasting.
In addition, avoid saturated fats available in animal products, such as processed meats, high-fat dairy, and butter, along with palm oil and coconut oil, to improve your heart health and reduce the risk of heart disease and high blood lipids. For alternatives, you can replace such fats with healthy fats, but in limited amounts. The healthiest sources come with unsaturated fats, such as avocado and olive oil and also from fish and nuts.
- Sugars
A widespread practice that most households fall into during Ramadan is consuming ice cream or sweets, drenched in sugar syrup, in their pre-dawn meals. Even though such sweets are loaded with energy through calories, they are not the right option to provide you with energy throughout the day and eventually end up making you feel extremely lethargic. This happens because such foods include simple sugars that release energy very fast and in a short time span. In addition, they also enhance your blood sugar levels, causing the release of insulin in high percentages, making you feel tired.
Also, you must switch to organic fruits and avoid other foods such as cornflakes and rice bubbles, along with refined carbohydrates, such as white bread, flour, and rice, as they include simple sugars and are very low in fibre, hence making you hungry very quickly.
Apart from the three major food types you must avoid during suhoor, make sure also to avoid the list of foods given below:
- Caffeinated beverages: Caffeinated teas or coffee dehydrate you, so make sure to switch to a better option like aquaplus water or green tea.
- Spicy food: Spicy dishes can result in gastric irritation, heartburn and other issues; hence, it is best to avoid them during this meal.
- Carbonated drinks: Fizzy, cold drinks end up bloating you throughout the day, and add to dehydration. Hence, it is advised to stick to water for hydration throughout your fast.
- Dried fruits: Even though they are a healthy option, certain dried fruits are concentrated in sugar, so make sure to consume them in moderation.
- Fried foods: Fatty and fried foods are heavy and end up causing gastritis, resulting in abdominal discomfort, as well as more thirst during your fast.
- Snacks: Even though crackers and salty chips seem to be very appealing, they also cause dehydration in your body, making you feel thirsty or throughout the day.
Conclusion:
Remember, during Ramadan, suhoor is your source of energy for the day and is not the time to consume tempting meals. Ensure to focus on complex carbs like fruits, vegetables, and whole grains, along with including lean protein sources, such as fish, chicken or eggs, for long-lasting energy. Furthermore, don’t forget to drink enough water to stay hydrated, and avoid the list of foods given above for healthy fasting.