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Fasting during Ramadan is a fundamental pillar of Islam, practiced by more than a billion Muslims worldwide.
Suhoor is essential for sustaining energy during fasting hours. A well-balanced, nourishing pre-dawn meal supports the body until Iftar.
Ramadan, the ninth month of the Islamic calendar, holds immense significance for Muslims around the world. It is a sacred time dedicated to fasting, prayer, self-discipline, and fostering a sense of community. From dawn to sunset, Muslims refrain from eating, drinking, and other physical needs, directing their focus toward spiritual growth. The fast begins with Suhoor, a pre-dawn meal, and ends at sunset with Iftar, a time of gratitude and togetherness. The month concludes with Eid al-Fitr, a joyous celebration marking the completion of this spiritual journey.
Fasting during Ramadan is one of the five core pillars of Islam, observed by over a billion Muslims globally. The duration of the fast varies by location, lasting anywhere between 12 and 19 hours each day.
Struggling with Low Energy During Ramadan? Here’s How to Stay Energized
Suhoor plays a vital role in maintaining energy levels throughout the fasting hours. A balanced, nutritious meal before dawn helps sustain the body until Iftar. However, some individuals skip Suhoor, opting for late-night snacks after Iftar instead. This practice can lead to prolonged hunger, dehydration, dizziness, and a drop in blood sugar levels the following day.
Best Foods for Suhoor
Complex Carbohydrates for Lasting Energy
Whole grains like oats, quinoa, and brown rice release energy slowly, keeping you full for longer. High-fiber cereals, whole wheat parathas, and sweet potatoes are also excellent options.
Protein to Keep You Satisfied
Eggs, Greek yogurt, cottage cheese (paneer), lentils, chickpeas, and lean meats help maintain muscle strength and prevent hunger pangs. Nuts and seeds, such as almonds and chia seeds, provide an additional protein boost.
Healthy Fats for Sustained Energy
Foods rich in healthy fats, such as avocados, olive oil, coconut oil, peanut butter, and nuts, provide essential nutrients and long-lasting energy.
Hydrating Foods to Prevent Dehydration
Water-rich fruits like watermelon, oranges, and cucumbers, along with beverages like milk, coconut water, and herbal teas, help keep the body hydrated throughout the day.
Natural Sweeteners for Steady Blood Sugar
Instead of refined sugar, opt for natural sources of sweetness like dates, honey, bananas, and apples, which provide steady energy without causing sugar crashes.
Nutritious Suhoor Meal Ideas
Millet Porridge with Milk – A hearty bowl of millet porridge made with milk or soymilk, paired with unsalted nuts and a seasonal fruit.
Traditional Breakfast Choices – Multigrain idli, dosa, or seviyan, served with sambhar, chutney, or cooked sprouts, along with eggs or unsalted nuts.
Protein-Rich Breakfast – Whole wheat or multigrain bread with scrambled eggs, a cheese omelet, or steamed chicken sausage, accompanied by a bowl of mixed fruit.
Stuffed Paratha with Yogurt – Paneer or soya-stuffed parathas paired with curd or yogurt and a side of fresh-cut fruits.
Cereal and Seeds – Whole grain wheat or oats-based cereals with milk, mixed with unsalted seeds and fresh fruit.
Foods to Avoid
Certain foods should be limited or avoided at Suhoor to ensure sustained energy and hydration. Sugary and processed foods can lead to an energy crash, making you feel fatigued. Salty and fried foods should also be minimized, as they increase thirst and may cause dehydration throughout the day. Additionally, caffeinated drinks like coffee, tea, and soda can lead to dehydration, making it more challenging to stay hydrated during fasting hours.
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