With the start of the month of Ramadan, sahur and iftar meals become very important. The most important meal during the month of Ramadan is considered to be sahur. It is extremely important to have a good sahur to provide the energy and nutrients our body needs in order to withstand long-term hunger and thirst. Skipping suhoor can lead to problems such as fatigue, weakness and lack of attention during the day. For this reason, it may be necessary not to skip the sahur and to sacrifice our sleep hours.
The choice of food to be made at the sahur is as important as the sahur itself. The ideal suhoor meal should contain foods that will keep you healthy and full. Protein, complex carbohydrates, fiber and healthy fats are among the important food groups that can be consumed at sahur. Foods that will keep you full at sahur can help fasting citizens to alleviate the feeling of hunger throughout the day. Therefore, the choice of foods that can be consumed in sahur is very important.
Foods That Keep You Full At Sahur
Egg
One of the most nutritious and satiating foods that can be consumed in sahur is eggs. Egg, which is one of the best quality protein sources after breast milk, is an ideal choice to meet your body’s energy needs at sahur. When eggs are consumed as boiled, it helps prevent stomach ailments and reduces the risk of encountering weight problems.
To make the eggs even more delicious in sahur, you can make an omelet by adding vegetables to it. Thus, you can both increase your satiety time and get the vitamins and minerals your body needs. Healthy vegetables include vegetables such as spinach, onions, mushrooms, peppers, and tomatoes. By adding these vegetables to your omelet, you can get a delicious suhoor meal that will extend your satiety time.
Eggs are healthier and more nutritious when obtained from organic and natural sources such as village eggs. Therefore, it is important to opt for organic eggs whenever possible. By consuming eggs at sahur, you can feel more energetic and full throughout the day.
Cheese
Among the foods to be consumed in sahur during Ramadan, cheese is an option that keeps you full thanks to its protein content. However, it is necessary to be careful when choosing cheese. Salt-free or less salty cheeses should be preferred. Cheese eaten at sahur can provide long-term satiety, but the way it is consumed is also important. It can be consumed with alternatives such as omelets or sandwiches, and the duration of satiety can be extended. If the cheese you bought is very salty, it is possible to reduce the salt by keeping it in some water.
Milk and Yogurt
Milk and yogurt are among the foods that should be consumed at sahur due to their protein and calcium content. By choosing full-fat ones, it is possible to stay full for longer by keeping them in the stomach longer. In addition, consuming yogurt as buttermilk can be beneficial by increasing fluid intake. Among the foods that keep you full and not thirsty at sahur, milk and yogurt are the most consumed foods. You can meet your fluid needs by consuming beverages such as ayran, tzatziki, milk and smoothies.
Since yogurt is a healthy and satiating food at sahur, it can also be prepared for breakfast by mixing oats and fruit. However, be careful with fruits that keep you full at sahur, because options with high sugar content can make you feel hungry again in a short time.
Oat
If you are looking for a satisfying food in sahur, you can choose oats. Although oats are low in calories, thanks to their soluble fiber (beta-glucan) content, they fill the stomach and provide a feeling of fullness for a long time. In addition, the oats you add to the sahur can prevent the problem of constipation during Ramadan. If you are looking for foods and practical recipes that keep you full in sahur, you can use oats in different ways. You can consume oats in the form of an omelet with your egg, or you can enjoy it by adding fruit to your yogurt.
Whole Grain Bread
Whole grain bread has an important place among the foods that should be consumed in sahur. Thanks to its higher fiber content than white bread, it is slower to digest and helps regulate your blood sugar. This allows you to stay fuller for longer. In addition, whole grain bread is rich in B vitamins, iron and other minerals that the body needs. Practical recipes that you can prepare with whole grain bread for sahur include omelet sandwiches, cheese or egg sandwiches, or an avocado paste that you can prepare with various vegetables. Whole grain bread is a healthy and filling choice, so it should definitely be on your sahur table.
Greens
If you are looking for light and filling foods for sahur, seasonal greens are for you. You can meet your vitamin and mineral needs by making a salad of seasonal greens. Thanks to its high fiber content, you can feel full for a longer time by filling your stomach volume. You can also benefit your digestive system and reduce your chances of having constipation problems during Ramadan.
A salad consisting of seasonal greens will be an ideal option for those who are looking for low-calorie and satiating foods in sahur. You can prevent weight gain by adding your favorite greens such as lettuce, parsley, mint, dill to your salad. You can also add protein to your salad to make it more satisfying; For example, you can use protein sources such as cheese and walnuts.
Oilseeds and Raw Nuts
Among the healthy and filling foods in sahur, there are delicious nuts and oil seeds that are friendly to the digestive system. Oily seeds such as almonds, walnuts and hazelnuts slow down the gastric emptying time and make you feel full for a longer period of time. You can also reduce your risk of thirst by choosing unsalted and unroasted oil seeds instead of olives. However, it is important to pay attention to the portion size for weight control.
Cinnamon
You can also add cinnamon to the list of foods that keep you full by using the right spices in sahur. Cinnamon can be used as a spice to add to milk, yogurt or fruit and helps control blood sugar. It prevents sweet crises and increases your feeling of fullness. You can help balance blood sugar by adding cinnamon to the foods consumed in sahur. In this way, the satiety of your food increases and you stay full for longer.
