Sehri, the pre-dawn meal consumed before starting the fast during Ramadan, plays a crucial role in providing sustained energy throughout the day. Choosing the right foods during Sehri can make a world of difference in energy levels, mood, and overall well-being during the fasting period.
Talking to the team of OnlyMyHealth, Dr Aftab Ahmed, Senior Consultant Physician, Apollo Hospital, Secunderabad shared some healthy options to include in your Sehri meal and also highlighted foods to avoid during this time.
Healthy Foods for Sehri
Dr Ahmed recommended, "Healthy foods for Sehri are complex carbohydrates, lean proteins and low-fat dairy." He added. "These include whole grains rich in fibre like whole wheat, oats, ragi, and millets. Proteins like egg, chicken, fish, paneer and tofu. Low-fat dairy like yoghurt and also legumes and nuts."
Let's explore his recommendations:
Complex Carbohydrates
Foods rich in complex carbohydrates are excellent choices for Sehri as they provide a steady release of energy. Include whole grains like whole wheat, oats, ragi, and millet in your meal. These grains are high in fibre, which aids in digestion and keeps you feeling fuller for longer.
Lean Proteins
Incorporating lean proteins in your Sehri meal is essential for muscle repair and maintenance during fasting hours. Opt for protein sources like eggs, chicken, fish, paneer (cottage cheese), and tofu. These proteins are nutrient-dense and as per the American Society of Nutrition, help in keeping your energy levels stable throughout the day.
Low-Fat Dairy
Including low-fat dairy products like yoghurt in your Sehri can provide a good dose of calcium, protein, and probiotics. Yoghurt is easy to digest and can help in preventing dehydration during the fasting period.
Legumes and Nuts
Legumes such as lentils, chickpeas, and beans are rich in protein, fibre, and essential nutrients. Nuts like almonds, walnuts, and pistachios are packed with healthy fats, protein, and antioxidants. Including these in your Sehri can provide a sustained source of energy and keep you satiated.
Also Read: The Science Behind Fasting, Expert Shares How Ramadan Fasting Affects the Body
Foods to Avoid During Sehri
While it's essential to focus on healthy choices, avoiding certain foods during Sehri can prevent discomfort and ensure optimal energy levels throughout the day.
Dr Ahmed recommended, "Worst foods or foods to avoid during suhoor are- cereals, fried foods, salty food, sugary drinks, high-fat foods, desserts and sweets." Here's why:
Cereals
Avoid sugary cereals as they can cause spikes in blood sugar levels, shared the American College of Nutrition, leading to energy crashes later in the day.
Fried Foods
Fried foods are high in unhealthy fats and can be challenging to digest, causing discomfort during fasting hours.
Salty Foods
Consuming salty foods can lead to dehydration, which is something to avoid, especially during Ramadan when hydration is crucial.
Sugary Drinks
Beverages high in sugar, such as soda, fruit juices with added sugars, and energy drinks, should be avoided as they can disrupt blood sugar levels and hydration balance.
High-Fat Foods
Foods high in saturated fats, such as fatty meats, full-fat dairy products, and rich desserts, should be limited as they can lead to sluggishness and discomfort during fasting.
Desserts and Sweets
While it's tempting to indulge in sweets, desserts, and sugary treats during Sehri, they can lead to rapid spikes and drops in blood sugar levels, affecting energy levels and mood throughout the day.
Also Read: Expert Lists Healthy Drink Options To Keep You Hydrated During Ramadan Fast
By making mindful choices and focusing on nutrient-dense foods during Sehri, you can ensure sustained energy, proper hydration, and overall well-being during the fasting period of Ramadan. Incorporate a balance of complex carbohydrates, lean proteins, low-fat dairy, legumes, and nuts for a nourishing and fulfilling Sehri experience.