What To Eat For Suhoor
What to eat for Suhoor
The best and ideal foods to eat at Suhoor to prepare for a fast are the best foods to eat anytime. Ramadan is usually a time when we try to pursue our spiritual needs by increasing our ibadah(reading the Quran, making abundant dhikr, etc.) but let’s not forget that Ramadan is also a time to take care of our bodies and focus on our health.
So it is essential to know what to eat for suhoor, the pre-dawn meal. You want to focus on the three primary nutrients in food that can help keep you fuller for longer. These three nutrients are protein, fiber, and healthy fats. So whatever you eat, make sure that they include one or more of these ingredients. These nutrients will help keep you nourished and fueled throughout the day. If you include whole food, which is plant-based, it can maximize the intake of these crucial nutrients.
If you ask a nutritionist, they will tell you that there are no specifications or restrictions about what type or how much food to eat while fasting. You do want to focus on foods which contain soluble fiber because when this fiber dissolves in your body, it becomes a gel and causes your food to take longer to leave your body and leave at a slower rate, so you don’t feel hungry so quickly. These foods include legumes(beans), oats, okra, and eggplant.
What foods should I eat in Suhoor?
1.Water. I know water is not technically a food, but it’s vital for getting through fasting. Water is crucial to the health of every major organ in your body. Your organs need it. The amount of water each person should drink varies based on many things. A good measure is the color of your urine. You want your urine to be pale yellow at all times. If it is dark yellow, then it suggests that you are dehydrated, and this can cause headaches, lightheadedness, and fatigue. And when you are on a fast, your water intake is none which can be a recipe for disaster. That is why the number one food for Suhoor is water. If plain water doesn’t excite you, add a few mint leaves, a squeeze of lemon juice, or some slices of cucumber slices to your water. It will make it refreshing and easy to go down.
2.Cruciferous veggies. Foods like cauliflower, broccoli, and brussels sprouts are just a few. When you’re abstaining from food for 16 + hours, it’s crucial to eat fiber-rich foods that keep you regular and your body happy. There is research that indicates that fiber can make you feel full longer. This is something you will need when avoiding food for so many hours.
3.Avocado-Knowing that avocados are high calories fruits, some people want to avoid them while trying to lose weight. You will be happy to hear that the high unsaturated fat content in avocados will keep you full during a fast. Research suggests that unsaturated fats keep you full even when you don’t feel full. Your body will give off signals that it has enough food and will not go into emergency starvation mode. Unsaturated fats keep these signals going for longer, even if you feel hungry in the middle of a fasting period. If you are not an avocado lover, try adding just ½ of an avocado inside of a sandwich to keep you fuller longer.
4.Salmon and other seafood-Seafood is rich in healthy fats and protein which the body needs. It also contains vitamin D, which the majority of Muslims lack in their diets. Salmon is an excellent choice for suhoor meals. The average American can consume 10 ounces of fish per week. Two of the ways I love to prepare salmon are in the oven and on the skillet. Mixing in spices brings out the flavor.
5.Beans and legumes- our traditional Islamic market are packed with all different types of dried and canned beans. Remember to always soak your dried beans in water overnight before cooking them the next day. This will help your body digest them easier, and you won’t have that gassy and bloated feeling. These carbs will supply you with energy for your long fasting day.
6.Fermented Foods- Avoiding food for 16+hours can shock your gut. So, while you are fasting, you want to make sure you keep your gut happy. When your gut isn’t happy, you may experience irritating side effects, such as constipation. To counteract this unpleasantness, add probiotic-rich foods. Keeping your gut happy is to include a small portion of fermented foods. This will increase the helpful, good bacteria in your gut, causing it to be more balanced and all-around happier. There are many to choose from, such as kefir, sauerkraut, and yogurt.
7.Eggs- Eggs are an excellent source of protein, yet they are easier on your gut than red meat. One large egg provides 6.25 grams of protein, and it takes no time to cook it. You can even place them in a pot of water to boil and walk away. It is crucial to get as much protein as possible to keep you full and build muscle, especially when you’re eating less. A study has been shown that having eggs for breakfast instead of bagels proved to be less hungry throughout the day.
8.Nuts and seeds- Nuts and seeds are a tiny food powerhouse. You can add them to your cereal, smoothie, shake, or oatmeal bowl. I have my special super oatmeal mix, which is sold on Etsy, that keeps me going every day. Isn’t it a wonder granola bars are packed with seeds and nuts to keep the hiker, biker, and athlete going while they are working out.
9.Whole grains- What are some whole grains? Farro, bulgur, spelt, kamut, amaranth, millet, sorghum, and freekeh are just a few. Go ahead and try something different this Ramadan, you may be pleasantly surprised. Whole grains provide lots of fiber and protein, so eating a little goes a long way toward keeping you complete during a fast.
I hope that these food ideas for suhoor are helpful. Let us know how they work out for you. Ramadan Mubarak!