The importance of a healthy Suhoor

For those fasting in the holy month of Ramadan, the day begins with a simple meal – Suhoor. This is the food Muslims consume just before Fajr and then begin their day of abstinence from food and drinks.

The question is - are people eating a healthy Suhoor?

Rashi Chowdhary, a nutritionist based in Dubai, said: “Waking up for Suhoor is truly a blessing not just spiritually but physically, too. It stimulates digestion first thing in the morning, keeps sugar levels stable and delays hunger pangs through the day and most importantly, if you eat a wholesome meal you can get your daily dose of essential nutrients to avoid lethargy through the day.”

The first few days of fasting can come as a shock to the body, according to Chowdhary.

She said: “Most often our body begins to detoxify itself. You go from eating three to four big meals a day to eating just one at iftar. Waking up for Suhoor brings discipline into fasting and prepares your body for it.

“It also prevents your body from going into extreme starvation mode where it begins to store fat as a survival mechanism. Eating a wholesome meal at Suhoor gives your body the nourishment it needs to cope with the sudden change in eating habits.”

The certified diabetic educator says a healthy meal should consist of four main food groups. These include “slow digesting carbohydrates” or items with a low glycemic index, like whole-wheat bread, brown rice or sweet potato. According to Chowdhary, these “give a steady rise in glucose levels and keeps our mind alert during fasting”.

The second important thing is protein. Chowdhary suggests eating eggs, grilled white meat or cottage cheese. “It keeps our metabolic rate humming and prevents loss of muscle mass during the month,” she said.

Unsaturated fat and water are also extremely important. “Water keeps your electrolytes balanced and energy levels high,” she said

“For people who have a smaller appetite, waking up to a mixture of nutrient dense dates, figs, walnuts along with yoghurt and cereal will be equally beneficial,” she added.

“Not eating properly could lead to poor digestion, which is the major cause of acidity, heart burn and constipation during Ramadan. There could also be an increase in fat mass, mainly around the waist due to a sluggish metabolism and a dehydrated body.”

As Ramadan is coming during the summer months this year, experts emphasise on the importance of drinking enough water.

Chowdhary said: “Daylight will last almost 15 hours with temperatures higher than 45 degrees Celsius. This takes a toll on our body’s electrolyte balance and, antioxidant reserve.”

An average of two litres of water during the course of the day is suggested.

Chowdhary said: “Making sure you drink two to three litres of water daily helps your liver detoxify your body efficiently. It’s a great idea to squeeze some fresh lemon juice into it to replenish your body’s antioxidant supply. You’ll surely be able to tackle bad breath and headaches if you have at least three glasses - 750 millilitres each - of water at Suhoor.”

Dr Jane Darakjian, a dietician, believes Suhoor is the most important meal of the day during Ramadan and those who are fasting should consider it as lunch.

She said: “We should have enough reserved energy to consume and use during the rest of the day, till iftar.”

Darakjian suggests staying away from sweets during Suhoor. “Or try to take it in moderate quantities,” she said. The nutrients in the food are referred to as “fuel” by her.

She said: “If we don’t eat properly, it is bound to cause health problems. Dehydration, losing balance and concentration and palpitation are some common ailments.”

Darakjian advises to stay away from “a lot of solid food, cakes or salty foods”. She suggests having soups and juices most of the time.

Many people are worried about bad breath while they fast.

Dr Maria Ridao Alonso, an allopathic physician and Chinese medicine practitioner, also explained the negatives of not consuming a proper Suhoor.

She said: “If you do not eat a proper meal you might feel tired with headaches and dizziness because your blood sugar levels might go down as well as your blood pressure. You might even get dehydrated and faint.”

Alonso asks people to refrain from drinking caffeinated drinks.

She said: “Herbal teas and soups are good as well. But, caffeinated drinks increase water elimination from the body and they should be avoided.”