How to make your Suhoor healthy?

There are no set rules or established guidelines about the best food to eat for Suhoor as we're all different. All of us have different needs, palates, cultural preferences, and food availability in various geographical locations. Some basic guidelines and suggestions will help you create the best possible options this Ramadan.

During Ramadan, the two meals of the day, Suhoor and Iftar, are the sole meals had by Muslims fasting around the planet. It means that the day's nutrition needs to be packed in both of these meals. For someone with diabetes who's fasting during Ramadan, changes are necessary for your good health. A change in diet, lifestyle, and self-care habits will need to be carried out during Suhoor.

Suhoor is the meal to be consumed before sunrise, and those that are fasting can have no food or water. Because of this, Suhoor becomes the main meal of the day. So whatever you consume at Suhoor should be healthy enough to sustain your energy daily.

See: Diabetic Shock or Severe Hypoglycemia

Make a healthy Suhoor plate

Here are a few steps to create your Suhoor healthy. During Ramadan, you should eat foods rich in carbohydrates, protein, vitamins, and minerals, and also you must make certain that you drink enough water. At the same time, this doesn't mean you ought to eat whatever you need at once during Suhoor. If you do so, your body can't utilize energy consumption all at once, leading to weight gain. This is because your metabolism adjusts to eating patterns during Ramadan.

- Test your blood sugar

After waking up, make sure to check your blood glucose before you've got your sunrise meal. Not only can this help you keep an eye on your glucose levels, but it will also enable you to determine whether the amount is good enough for you to fast the entire day. Your doctor is the best person who will tell you the amounts you will need to watch. In case your glucose levels aren't within the healthy variety, do follow your physician's recommendations to prevent any health troubles.

- Your suhoor plate

Foods like eggs, oatmeal (use steel-cut oats instead of instant oats), and chapati have nutrients required for surviving an entire day1 of fasting without denying any complications such as low blood glucose. Having an ample quantity of water is also advised. Since it's excellent to have eight glasses of water daily, you can have four for Suhoor. Doing this can help you keep your energy up the whole day and remain hydrated. A perfect Suhoor plate should possess:

Water: to keep you hydrated until Iftar

A bowl of oatmeal or two chapatis for carbs

Eggs, chicken, dals, sprouts, or soya, as they're a good source of protein

Berries and veggies like apple, papaya, pear, green leafy veggies, etc

You may want to keep some things in mind during the preparation of your Suhoor meal:

Restrict oil from the food to two tsp.

Limit the amount of salt in foods.

Aside from having only water, attempt to use water from the food you cook, such as lentils.

Have your Suhoor as late as possible, particularly if you're going to fast for over 10 hours.

What you eat for suhoor positions you up for the remainder of the day, and making the right decisions for your pre-dawn meal can make all the difference to your energy levels, helping prevent blood sugar crashes, mood swings, energy slumps, migraines, and headaches. Ideally, Suhoor should be nutrient-packed and not overly thick, and if possible, include a blend of high-quality protein, hydrating vegetables/greens, and water (or herbal tea).

Protein is recommended for Suhoor. It's a fantastic idea to add protein to your morning meal. Protein makes you feel fuller, digests slowly (so you feel full more ), and most of all, it helps stabilize glucose levels, which is very important if you're fasting for 12+ hours. Eating a pre-dawn meal that's mostly carbohydrates (cereal, paratha, bread, pastry, fruit juice, sugary products such as sweet tea) can cause a blood sugar spike then crash.

See: Oatmeal for diabetes health benefits

Foods good for Suhoor

- Your Nutritional Needs

Adults will need to consume 3 to 4 liters of water each day. Even though you get 40 percent of the amount from foods, fruit juice, mineral water, tea, and other drinks, you still need to drink 1.5 and 2.5 gallons of water each day. This means you need to drink a couple of glasses of water each hour from Iftar into Suhoor.

- What to Eat

Among the most common mistakes is consuming snacks after Iftar to suppress your appetite and then go to sleep, bypassing Suhoor and remaining hungry until the next Iftar. You always need to eat through Suhoor, preferably before fasting begins. Eating before bedtime or preventing eating during Suhoor might lead to serious low blood sugar issues and dehydration the following day. Because of this, you could feel dizzy and distracted during the day.

So, what should you eat through Suhoor to feel more energetic during the day? A light, filling, and healthy breakfast is an excellent option. Before sunrise, you can eat dairy products and fresh vegetables such as cheeses, eggs, tomatoes, and cucumbers. Furthermore, you can always enjoy soup, vegetables cooked in olive oil and fruits.

This combination matches your body's daily energy, vitamin, and protein requirements. Besides fruit, you should eat whole wheat pasta and bread or bulgur wheat full of carbohydrates and fibers, which can be good for your digestive tract.

Dried fruits, almonds, and walnuts are also amazing food supplements. They can cause you to feel full for extended hours throughout the day. It's not only the selection of food that you consume but also the portions that play a decisive role in your nourishment. You should choose smaller portions and eat sensibly.

- Dates

Dates are a lucky food mentioned several times in the Quran and sunnah, and they're amazing small nutrient powerhouses and excellent to include within your suhoor meal.

- Protein

Protein makes you feel satiated and full. It makes you feel fuller, longer, and helps stabilize glucose levels. Eggs (eggs are among the most amazing whole foods.

Chicken, fish, poultry

Beans and legumes.

Dairy foods like cottage cheese or kefir.

Almonds and other nuts (great source of protein and good fat) 

- Healthy Fats

Olive oil is an excellent choice in the oil group and is a lucky food mentioned in the Quran.

Salmon and other fatty fish

Seeds (chia, flax, pumpkin, sunflower, etc.)

Almonds, walnuts, and other nuts

Avocado, olives, coconut

Butter, ghee, milk (from grass-fed organic cows).

- Antioxidants

Antioxidants are incredibly healthful and a brilliant addition to include for Suhoor. Fresh fruit and vegetables are packed together so that you can add these to a morning meal for a refreshing nutrient increase. 

- Whole Grains

Oatmeal (tasty with coconut milk, sprinkled with nuts and freshly grated coconut) or oatmeal balls,

Quinoa (which can also be high in protein) 

Wholegrain Brown rice (with protein) 

Other seeds and grains: barley, millet, buckwheat, teff, and yes, wheat (is suitable as a healthy food 

Make sure to check your blood sugar two hours after your meal to determine if your glucose levels are within a healthy variety.

See: Best Foods For Diabetics & Shopping List

Foods to avoid for Suhoor

Foods not to consume during Suhoor

- Simple or refined carbohydrates: these are foods that last only 3 to 4 hours, and they're low in essential nutrients.  Such foods include white flour, sugars, pastries, or donuts.

- Salty foods: An imbalance of sodium levels in your body can make you quite thirsty while fasting, so stays away from salted nuts, pickles, chips, and meals that contain soya sauce. It can disturb the delicate sodium-potassium ratio needed for a healthy range.

- Caffeinated beverages: Coffee has caffeine, which leads to sleeplessness and restlessness. Additionally, it does not moisturize and keeps you yearning for water the entire day.

During Ramadan, you should avoid activities that can dehydrate your body. Use food supplements for a healthy diet that can encourage your everyday activities. If you regularly exercise, you should continue to satisfy your everyday energy, protein, and water demands during the times you're not fasting. Additionally, decrease your exercise duration by 40 percent during Ramadan.

See: Foods To Avoid With Diabetes

Diabetes considerations

When we do not eat about eight hours after our last meal, our bodies begin to utilize energy stores to maintain our blood glucose (sugar) levels normal. For many people, this isn't harmful. With diabetes, particularly if you take certain pills or insulin, you're at risk of hypoglycemia or low blood sugar levels. If the fasts are very long, the risks of hypoglycemia and dehydration (lack of water) are high. Another problem that can happen when you have diabetes is high glucose levels after the bigger meals we eat before and after fasting (in Suhoor/Sehri and Iftar).

Hypoglycemia, higher sugar levels, and dehydration can be dangerous for those who have diabetes. Most people with health issues, like diabetes, are exempt from fasting. Selecting too quickly is a personal decision that you need to make with advice from the diabetes team.

For many people with diabetes, fasting can be dangerous or cause problems for your health. If unsure, talk to your physician, diabetes nurse, or diabetes physician before fasting. Remember, if you can't fast, you can finish Your responsibilities by offering charity or supplying food to the poor. Speak to your local Imam to Find out More about this. Remember, if you can't fast in the upcoming Ramadan, you might have the ability to make up the fast at a later date. You must talk with your doctor or diabetes nurse about your diabetes therapy as early as possible before Ramadan.

See: Ayurvedic medicine to lower blood sugar

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