The Prophet (PBUH) taught us about the blessings and virtue of Suhoor when he said “Eat suhoor, for in suhoor there is blessing.” This goes to indicate that the fasting person is advised to eat Suhoor because there is a great deal of goodness and blessing in it, both physical and spiritual. Suhoor gives strength and vitality, makes fasting more comfortable and tolerable, helps to prevent nausea and headaches during the fasting hours by regulating the level of sugar in the blood, reduces thirst during the day, makes digestion easy and efficient, provides the body with the nourishment needed to cope with the sudden change in eating habits, and helps cover nutritional needs. Suhoor is the body’s primary source of energy during a Ramadan day, and skipping it prolongs the fasting period and encourages overeating during Iftar. All that said, the importance of Suhoor can’t be easily overlooked, so here are your ultimate 6 Suhoor tips healthy fasting.
Delay Suhoor as much as possible
During fasting, the body relies on your last meal to provide it with all the nutrients and energy until Iftar; the earlier your Suhoor, the longer the fasting period, and the more likely you are to feel fatigued during the day. Delaying Suhoor is also a part of the Sunnah and the Prophet’s companions (RA) would delay eating Suhoor until as close to Fajr as possible.
The 3 main food groups
Complex Carbs: Items with a low glycemic index give a steady rise in glucose levels and keep your mind alert during fasting. High-fiber carbohydrate foods like whole-wheat bread, legumes, fruit, and oatmeal take longer to digest, thus sustaining energy levels. No wonder Foul is a staple in Egyptian Suhoor!
Healthy fats: Unsaturated fats are also extremely important. Fat slows down glucose digestion and utilization, making your stores last longer during the day.
Protein: Proteins keep your metabolism going, prevent loss of muscle mass during the month, help repair and build body tissue, and build up your immune system. Make sure your Suhoor has protein in it.
For people who have a smaller appetite, some nutrient-dense dates and water still make for a great Suhoor.
Don’t skip fruits and vegetables
Fruits and vegetables are essentials in Suhoor as they increase satiety during the day, contain vitamins and minerals that are vital for good health, and help prevent constipation.
Avoid eating fried foods, salty, and high-sugar foods
Avoiding salty food, greasy food, and junk food at Suhoor will help you avoid bloating and dehydration the next day. High sugar sweets will only lower your energy levels later in the day and result in exhaustion, fatigue, and thirst.
Caffeine is a diuretic, and having it at Suhoor will dehydrate your body and leave you feeling tired and thirsty the next day. If you have to get your dose of caffeine, make sure you drink coffee or tea after Iftar, when you still have plenty of time to drink water.
Water is especially important during Ramadan because it keeps your electrolytes balanced, reduces headaches, tackles bad breath, and keeps energy levels high. Drink no less than 2-3 glasses of water at Suhoor and make sure to include fruits that are rich in juices to your meal to keep you hydrated during the day. Another trick is to eat yogurt and drink milk to keep your throat from getting dry the next day.