We need to eat consciously during sahur in order to stay full and not feel thirsty during the fasting period in Ramadan. In particular, foods that keep you full help us in this regard. Applying to these foods in order to stay full allows us to have a healthy fasting process. So what are these filling foods?
One of the most important questions in the minds of those who fast during Ramadan is “What should I eat for suhoor?” is happening. In order to stay full during the fast and not be too thirsty, you should pay attention to what you eat at sahur.
EGG
When it comes to filling foods, the first thing that comes to mind is eggs, which are a strong protein source. At the same time, you should not miss the egg, which has a low fat content, from your sahur tables. Boiled or poached eggs may be a suitable choice for sahur.
LEGUMES
Legumes such as beans, chickpeas, and lentils are both powerful sources of fiber and rich sources of vegetable protein. You can also include traditional delicacies made with legumes such as hummus and piyaz in your sahur tables. If you do not want to consume legumes directly, you can boil them and add them to your salads to increase both the taste, saturation and nutrition of your salads.
BANANA
Another fruit that is known to keep you full is the banana. You can eat a banana, which is a source of potassium, for dessert at sahur, and you can combine it with milk and cinnamon to prepare a delicious smoothie, and you can get a solution that will meet your liquid needs at the same time.
SOUPS
Soups that make you feel full in a short time are also recommended to be on the sahur table. However, the ingredients in your soup are important here. For example, a soup using legumes or grains or vegetables can keep you full for longer than a creamy or floury soup.
CINNAMON
Cinnamon, which helps regulate blood sugar, can be one of your strongest weapons in Ramadan in controlling both your sweet cravings and your appetite. 1 teaspoon of cinnamon, which you will consume by adding it to yogurt or milk, is a flavor store that can make the life of fasting people easier.
SALAD, GREEN VEGETABLES
Since green vegetables and salads contain plenty of water, they allow you to be full without too many calories and keep you full for a long time. For this reason, you can have salads made with greens such as parsley, mint, basil, steamed broccoli, and vegetables such as Brussels sprouts in the oven at your sahur tables. Do not forget to add 1 tablespoon of olive oil to your salads.
NUTS
Nuts such as almonds and walnuts are also very valuable sources of protein, fat and fiber. Keep nuts on your table during Ramadan as well as outside of Ramadan. A few unsalted almonds or walnuts, which you will eat without exaggerating, especially in the sahur, can help you stay full for a long time the next day. Feel free to add nuts to your salads, too.
POTATOES
Potatoes can be very filling and healthy when cooked and consumed correctly. For this, you have to boil the potatoes and consume it in this way. Boiled potatoes can be eaten alone or as a very satisfying and flavorful additive in salads.
GRAINS
You should also include cereals on your sahur table. However, the fact that the grain products you will consume have not been processed too much and have not lost their naturalness and fibrous structure is one of the main points you should pay attention to. A porridge in which you can add cinnamon and almonds, a fibrous bulgur pilaf or 1-2 slices of natural sourdough rye bread can give you both health and satiety.
THAT
Take care to drink plenty of water between iftar and sahur and during sahur. Be careful not to consume beverages such as tea and coffee that cause the body to lose too much water, especially during sahur. Acidic drinks and fruit juices with high sugar content also affect blood sugar, so they should be avoided especially during sahur.
MILK, YOGURT, KEFIR
Milk, yogurt and kefir, which are important sources of calcium and vitamin D, are among the foods that keep you full for a long time. Do not forget to drink a glass of milk or kefir or eat a bowl of yogurt at sahur.
AVOCADO
Avocado is a strong unsaturated fat, protein and potassium store and is one of the fruits recommended for sahur meals. You can eat avocado on its own, or combine it with an egg or chop it into your salads.
APPLE AND PEAR
In addition to avocado, another fruit that you can include at the sahur table is pear. A pear with plenty of water and less sugar will help you stay full for a long time as it is a fiber store. Likewise, apples are among the fruits recommended to be on the sahur table.
Nigella sativa
Black cumin, which is frequently seen in diet lists, is also a spice that increases the feeling of satiety. You can sprinkle black cumin on salads you will make with greens, mix it with curd cheese and get a delicious breakfast. It also smells like musk…