In Muslim countries, Ramadan has begun and people with Islamic beliefs are very excited to observe this holy month. But, hunger lasting for a long daytime may cause a decrease in body resistance and can have consequences such as weakness, fatigue, headache, dizziness, forgetfulness, lack of attention, somnolence and irritability.
On the other hand, eating fast and too much in iftaar after prolonged fasting and consuming foods containing too much carbohydrates and fat will increase the release of insulin, causing the blood sugar to rise rapidly. This may also cause drowsiness, sickness, heartburn and constipation. Therefore, it is very important to make a balanced nutrition plan in iftaar and sahur. In this article, we wrote about what you should pay attention to in your diet in Ramadan.
What to Eat in Sahur in Ramadan not to Feel Hungry?
First of all, we have to pay attention to what we eat in sahur in order to start the day fit and energetic. We should consume milk, cheese, yoghurt, eggs and fiber foods, whose absorption is slower than other foods and raises blood sugar more slowly. These foods will give you more feeling of satiety.
In addition to these foods, you can also include seasonal greens, tomato, cucumber and whole wheat bread at your sahur breakfast.
Avoid eating very sweet desserts, pastries, salty and spicy foods that will cause thirst or raise blood sugar suddenly. Prefer nuts such as walnuts, almonds and hazelnuts that will give you feeling of satiety.
What Kind of Meals Should We Eat at Iftaar?
Start your iftaar with light meals such as soup. After a break of 15-20 minutes, you can eat a low-fat meat dish or a vegetable meal with meat. It is more convenient to eat foods such as salads, yoghurt, chickpeas, beans with your meal.
Prefer again whole wheat bread as white bread will raise blood sugar suddenly. Similarly, stay away from high-calorie foods such as fried foods, pastry. Meet your dessert need at iftaar with light desserts like milk puddings that will increase blood sugar slowly. As in other times, do not consume packaged foods containing trans fat in Ramadan.
Finally, do not try to drink much water at sahur as this will cause bloating. Instead, prefer to consume an average of 8 to 10 glasses of water regularly in the period from iftaar to sahur.
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