Suhoor is a blessed opportunity to nourish the body for the day ahead. While the spiritual essence of Ramadan lies in patience and devotion, the physical demands of fasting require thoughtful preparation in the form of this pre-dawn meal. Many families often wonder what to eat for suhoor to avoid sluggishness and maintain focus until Iftar. The key lies in choosing foods that release energy slowly and keep the body hydrated. A balanced meal sustains physical energy levels and mental strength throughout the day.
Why Suhoor Is Important for Sustained Energy During Fasting
Understanding how food affects the body is the first step toward a better fasting experience. Meals high in simple sugars cause a rapid spike in blood sugar. It may lead to tiredness and irritability. Conversely, the best suhoor foods are those rich in complex carbohydrates, protein, and healthy fats. All these diets provide a steady nutrition all day long. The nutritional density supports hydration and metabolism, ensuring that your body functions optimally during the fasting hours.
What to Eat for Suhoor to Stay Energised All Day
When planning your diet, aim for a variety of food groups that contain protein, healthy fat, complex carbohydrates, fibre and fluids. Incorporating healthy suhoor foods ensures that you get a broad spectrum of vitamins and minerals. Here are the essential components of an energy-boosting Suhoor:
Best Suhoor Foods Rich in Complex Carbohydrates
Whole grains take longer to digest. Hence, it is a better choice than refined grains, and this means they provide a consistent supply of glucose to the brain and muscles.
- • Oats and Porridge: A warm bowl of oats is gentle on the stomach and keeps hunger at bay.
- • Whole Grain Bread: Opt for brown bread, barley, or whole wheat pita instead of white bread.
- • Brown Rice or Quinoa: These can be included in savoury dishes for a filling start to the day.
High-Protein Foods for a Filling Suhoor Meal
Protein helps you feel full for longer, which reduces sudden hunger. It also helps your body repair and build muscles after daily activity or exercise.
- • Eggs: Boiled, scrambled, or as an omelette with vegetables, eggs are a perfect suhoor staple.
- • Dairy Products: Yoghurt, cottage cheese, and laban provide calcium and protein.
- • Legumes: A small serving of beans or fava beans (foul) offers fibre and protein.
Hydration Tips and Fluids to Include at Suhoor
Starting the day well hydrated is crucial for preventing thirst and headaches later.
- • Fresh Fruits: Watermelon, oranges, and berries have high water content.
- • Vegetables: Cucumbers and tomatoes are excellent for hydration.
- • Yoghurt-based Drinks: Laban or smoothies help replace important minerals your body loses, without causing a sudden rise in blood sugar like sugary sodas do.
Practical Suhoor Meal Ideas for Different Lifestyles
Here are some simple suhoor meal ideas that are easy to prepare and kind to the digestive system:
- • The Oatmeal Bowl: Cook oats with milk or water, top with a sprinkle of chia seeds and decorate with banana slices and a handful of nuts (like almonds or walnuts).
- • The Energy Sandwich: Whole-grain toast topped with mashed avocado, a boiled egg, and a side of sliced cucumbers.
- • The Parfait: Put plain Greek yoghurt in a bowl, then add low-sugar granola and berries on top, and finish with a little honey for sweetness.
- • The Traditional Bowl: A serving of warm fava beans (foul) seasoned with olive oil and lemon, paired with a small piece of whole wheat bread and a tomato.
Foods to Avoid During Suhoor
Just as important as what you eat is what you choose to leave out. Avoiding certain foods can prevent discomfort and excessive thirst. Knowing what foods to avoid during suhoor can make a significant difference in how you feel.
- • Salty Foods: Pickles, salted nuts, and processed meats increase sodium levels, leading to severe thirst.
- • Sugary Pastries: Croissants, doughnuts, and sugary cereals can increase blood sugar, followed by an energy crash.
- • Caffeinated Drinks: Coffee and tea can act as diuretics, causing the body to lose valuable fluids.
- • Spicy Foods: Very spicy dishes may cause heartburn or gastric irritation during the day.
Personalising Your Suhoor Diet Plan
Every individual is unique, and a suhoor diet plan should be flexible to meet personal health needs and activity levels. Active individuals may require more carbohydrates, while those with a sedentary lifestyle should consume more vegetables and protein.
Moreover, you should recognise which diet is comfortable and filling for your body. If a particular food makes you feel bloated or heavy, it is best to avoid it, even if it is considered "healthy." The goal is to feel light yet energised.
When to Seek Professional Nutrition Advice During Ramadan
If you have specific health goals or underlying medical conditions, you should seek advice from your nutritionist or physician. Individuals with diabetes, hypertension, or weight issues need customised guidance from a specialist. Consulting a nutritionist in Dubai can provide you with a customised plan that aligns with your health profile and fasting routine. They can help you navigate meal timings and portion sizes effectively.
Furthermore, if you experience persistent fatigue, dizziness, or other health concerns during Ramadan, it is wise to seek medical support. Experts at a diet and nutrition hospital in Dubai can offer comprehensive care. They will ensure that your fasting experience remains safe and spiritually fulfilling.
The Bottom Line
A mindful Suhoor sets the tone for a successful day of fasting. You can maintain your vitality and focus all day by choosing whole, unprocessed foods and staying hydrated. Whether you are trying out new suhoor meal ideas or sticking to traditional favourites, the objective is to nourish the body with compassion and care.
If you ever feel any doubt, reach out to a nutritionist at Aster Hospitals in Dubai, and they can provide the reassurance and expertise needed to enjoy a healthy, happy Ramadan.
FAQs
1. What is the best food to eat for Suhoor?
Most nutritionists consider oats to be the best food because they are complex carbohydrates that digest slowly. It provides a steady energy and keeps you full for hours.
2. Which foods give long-lasting energy during fasting?
Foods rich in protein and fibre (such as whole grains, eggs, and dairy products) offer long-lasting energy. Moreover, these foods prevent rapid spikes and drops in blood sugar.
3. What to eat in Sehri for energy?
For energy, eat a combination of slow-release carbs like whole wheat bread and protein sources like yoghurt or cheese, along with hydrating fruits like cucumber.
4. What foods should be avoided at Suhoor?
Avoid salty foods like pickles and processed meats, as well as sugary pastries and caffeinated drinks. These foods can cause dehydration and energy crashes.
5. What foods to avoid during Suhoor?
You should avoid these foods during suhoor:
- • Spicy foods that may cause heartburn
- • Refined sugars that lead to quick fatigue
- • Excessive salt that increases thirst
6. Can a nutritionist help plan a healthy Suhoor diet?
Yes, a nutritionist can create a personalised meal plan tailored to your health needs. They will ensure you get the right balance of nutrients to sustain your energy levels.
References
https://www.ahdubai.com/blogs/healthy-suhoor-for-long-lasting-energy
https://www.healthxchange.sg/food-nutrition/food-tips/ramadan-fasting-eat-suhoor
https://thehealthymuslims.com/nutrition/5-healthy-suhoor-must-haves/
https://www.okadoc.com/en-ae/blog/blog/healthy-lifestyle/foods-for-suhoor-and-iftar