Ramadan's Most Important Meal: Suhoor

Suhur: The Most Important Meal of Ramadan Since Ramadan is a month when eating patterns change, paying attention to the foods consumed at iftar and suhur and their quantities is of great importance. Consuming excessive amounts of food or eating an unbalanced diet can negatively affect existing health conditions and may lead to stomach and intestinal problems. For this reason, attention must be paid to eating habits during suhur in order to manage the prolonged fasting period. Since the eating pattern and frequency of fasting individuals will change, they need to be more careful about healthy nutrition. Experts who emphasize that suhur is the most important meal of Ramadan for a healthy fasting period stress that one must wake up for suhur. Experts say that skipping suhur or only drinking water extends the fasting period and lowers blood sugar, and they recommend that those who experience excessive hunger during the day consume fiber-rich foods such as whole grain products at suhur.  

Consume Light and Whole Grain Foods at Suhur

  The Sabri Ülker Foundation, which offers recommendations on adequate and balanced nutrition for those who want to spend Ramadan healthily, points out that foods with slow digestion such as dried legumes and fried foods consumed after suhur during sleep can cause stomach problems and increase the risk of weight gain. At suhur, a light breakfast consisting of cheese, walnuts, breakfast salad, milk, yogurt, cheese, eggs, and whole grain bread can be prepared, or a menu consisting of soup, olive oil dishes, yogurt and salad. To delay hunger during the fast, foods with high fiber content such as whole grain bread, buckwheat, oats, and bulgur pilaf should be consumed. The Sabri Ülker Foundation's recommendations for spending a healthy Ramadan are as follows; • Skipping suhur will extend the fasting period, which can cause your body to become dehydrated during the day and lead to problems such as headaches or fatigue. For this reason, suhur must be completed with an adequate and balanced menu. • Instead of large portions at one time, eat at intervals after iftar in small portions each time. • Avoid eating your meals quickly; consume them slowly and chew thoroughly. • Avoid salty foods at iftar and suhur meals. • Limit the consumption of caffeinated beverages such as cola, coffee or tea, and drink plenty of water instead. • Stay away from heavy and fatty foods that can cause stomach and intestinal problems. • Have a light breakfast at suhur such as whole grain toast, ayran or cacık, breakfast salad, walnuts, or prepare a meal consisting of soup, olive oil dishes, yogurt and salad. • Start iftar with light meals such as cheese seasonal salad or soup, and continue 10-15 minutes later with a main course such as lean meat or vegetable dish. Instead of foods that provide energy and rapidly raise blood sugar, prefer foods such as bulgur pilaf, whole grain bread or whole wheat pasta. • At iftar, prefer milk-based desserts such as rice pudding, güllaç, or muhallebi instead of syrupy desserts, or fruit desserts such as quince or pumpkin, or seasonal fruits. • Ensure you meet your daily water needs by drinking water frequently between iftar and suhur. In addition to water, instead of beverages containing caffeine such as coffee, you can drink ayran, plain soda, freshly squeezed fruit and vegetable juices, or herbal teas such as linden. • Do not forget that cooking methods are as important as the foods we consume. Prefer dishes prepared especially with healthy cooking methods such as grilling, boiling, baking, and steaming. Do not frequently consume dishes such as sautéing and frying. • Support digestion by taking short walks a few hours after iftar.