Fasting has been practised for centuries and has been shown to have many health benefits, especially during Ramadan,
Muslims worldwide fast from dawn to dusk, meaning they do not eat or drink anything during the day; This can be challenging, especially for those new to fasting; fasting requires much physical and mental discipline. However, incorporating a healthy diet into your fasting routine can make it easier to get through the day without feeling hungry or tired.
It is important to fast properly to avoid ailments or complications associated with a lack of food and fluid intake during daylight hours. Meal time occurs twice during the Ramadan fast; they are suhoor, this meal is taken before sunrise and iftar, a feast taken at sunset to break the fast.
How Does Fasting Affect The Body?
During fasting hour, the body uses its stores of carbohydrates (stored in the liver and muscles) and fat to provide energy once all the calories consumed during the night have been used up. The body cannot store water, so the kidneys conserve as much water as possible by reducing the amount lost in the urine. However, the body cannot avoid losing water when you go to the toilet, through your skin, breath, and sweat if it is warm.
Depending on the weather and the fast length, most people who fast during Ramadan will experience mild dehydration, which may cause headaches, tiredness and difficulty concentrating. However, studies have suggested that this is not harmful to health, provided enough fluids are consumed after breaking the fast to replace those lost during the day. However, if there is an inability to stand up due to dizziness or disorientation, it is important that there should be a regular or moderate intake of water–ideally with sugar and salt, a sugary drink or a rehydration solution.
What to eat and drink at iftar and suhoor
When fasting, choosing ingredients to help you achieve your health goals is important. Here are some of the health benefits of the top natural smoothie ingredients for fasting:
Suhoor Stables
Oats: are whole grains that could be made into porridge, providing fluids as it is made with milk, water, or yogurt.
High-fibre breakfast cereals provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
Drinks: water, milk, fruit or smoothies; water provides hydration without extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking a lot of drinks with added sugars after breaking the fast as these can provide too much sugar and calories.
Fruit: a traditional way to break the fast in many countries. Fruits provide natural sugars for energy, fluid and some vitamins; especially smoothies are the best because they are filling and minerals.
Bread – Go for whole grain options as these provide more fibre, for example, wholemeal toast or chapattis. Avoid combining bread with salty foods like hard cheese or preserved meats. You could try nut butter (without added salt), soft cheese, or banana. As bread is fairly dry, drink plenty of water or other fluids, or you could have fluid-rich foods such as lentil soup, traditional food at suhoor in some countries.
High-fibre breakfast cereals provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and B vitamins from the milk.
Smoothies: This is a great way to get all the essential nutrients your body needs while fasting. When you incorporate natural ingredients into your smoothies, you provide your body with the nutrients it needs to function properly. Natural ingredients are rich in vitamins, minerals, and other essential nutrients that help support your body’s overall health and well-being.
One of the benefits of incorporating smoothies into your fasting smoothies is that they can help you detoxify your body. Many natural ingredients are rich in antioxidants, which help to eliminate toxins from your body. When you fast, your body goes into a state of detoxification, which helps to rid your body of toxins. By incorporating natural ingredients into your smoothies, you can help accelerate the detoxification process.
When you fast, your body goes into ketosis, a natural fat-burning state. Incorporating natural ingredients into your smoothies can help speed up the fat-burning process and achieve your weight loss goals faster.
Suhoor Essentials
Leafy Greens: Leafy greens are packed with nutrients and are low in calories, making them perfect for fasting. They are rich in vitamins, minerals, and antioxidants, which help to detoxify your body and reduce inflammation. Leafy greens are also rich in fiber, which helps improve digestion and keeps you full and satisfied.
Soups: soups are one of the best meals to have when you break a fast. Traditional soups are based on a meat broth and often combined with starch foods or lentils, providing nutrients and energy.
After a long fast, it is natural to want a treat but try to keep the amount of fatty and sugary foods and sugary drinks to be consumed minimally. Remember that there is only a relatively short time each day to eat and drink to provide the body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan.
Starchy foods: Our body requires carbohydrates for energy, and most of our stable foods are majorly like rice, garri, amala or couscous –Starchy foods are If you go for savoury dishes at suhoor then it’s a good idea to ensure these are not too salty, or they may make you very thirsty during the fast.
Yoghurt can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and B vitamins and contains fluid. You could combine it with cereal and fruit as in the examples above.
Nuts and Seeds
Nuts and seeds are rich in healthy fats, protein, and fiber, which make them perfect for fasting. They are also rich in vitamins and minerals, which help to support your body’s overall health and well-being. Nuts and seeds like almonds, walnuts, chia seeds, and flax seeds are particularly rich in omega-3 fatty acids, which help to reduce inflammation and improve brain function.
Herbs and Spices
Herbs and spices are packed with antioxidants and anti-inflammatory compounds, which help to reduce inflammation and eliminate toxins from your body. They are also rich in vitamins and minerals, which help to support your body’s overall health and well-being. Herbs and spices like ginger, turmeric, and cinnamon are particularly beneficial for fasting, as they help to improve digestion and reduce inflammation
