Yayla Agro Gıda's Recommendations for Ramadan

Yayla Agro Gıda's Ramadan Recommendations With the arrival of Ramadan, changes in eating and sleep patterns require attention to certain health considerations. Research shows that fasting rests the digestive system, provides blood sugar control, improves heart health and brain functions, and reduces inflammation and stress processes in the body. Of course, to benefit from all these advantages depends on what we eat and our eating habits. Nihal Tunçer, Dietitian at Yayla Agro Gıda's Healthy Nutrition Department, offers important tips for fasting to contribute to health alongside spiritual peace. Dietitian Nihal Tunçer also recommends applying the 15+15 rule during meals to those who wish to feel more energized after breaking fast.

Considerations for Fasting to Be Beneficial to Body and Soul

  Ramadan, the sultan of 11 months that brings abundance and blessing, is often associated with delicious iftar tables. In this month where both soul and body are disciplined, approximately 15 hours of a 24-hour day are spent fasting. Noting that the body has only two main meals to meet its needs, Nihal Tunçer, Dietitian at Yayla Agro Gıda's Healthy Nutrition Department, warns that when daily nutrients required by the body are not met, muscle loss and cell damage are inevitable. Tunçer lists her recommendations regarding eating and behavioral patterns that should be applied for fasting to be beneficial to body and soul health as follows:  

1. Consuming Legumes Rich in Protein and Fiber

Adequate protein and fiber intake is of great importance for remaining full for extended periods and meeting the nutrients necessary for the body to function healthily during limited eating hours. The Mediterranean Diet, whose health benefits are proven, includes protein recommendations from legumes, fish, chicken and eggs as well as fermented dairy products including yogurt, kefir, cheese and small amounts of red meat. Consuming legumes high in protein and fiber at iftar and suhur helps to remain full for longer periods while preventing muscle loss that may occur due to hunger. Some of the fiber found in legumes is digested in the stomach, while some reaches the colon without being digested. The fiber reaching the colon is digested by beneficial bacteria, exhibiting a prebiotic effect. Increasing legume consumption is of great importance, especially in Ramadan for regulating intestinal functions disrupted due to changes in circadian rhythm and maintaining a strong immune system.

2. Applying the 15+15 Rule at Iftar

In most individuals fasting, bloating and drowsiness are observed after breaking fast. The main cause of this bloating and drowsiness is known to be eating quickly after experiencing hunger and thirst all day. The first stage of digestion is adequate chewing of food. Some digestive enzymes found in saliva and the chewing process facilitate the digestion of nutrients and reduce the load on the stomach. However, when food is eaten quickly, most nutrients are swallowed without being fully chewed, resulting in gas, bloating and indigestion. Food eaten rapidly also prevents portion control, leading to excessive consumption. The satiety signal reaches our brain 20 minutes after taking the first bite. The 15+15 rule can be applied to eliminate problems experienced after iftar and feel more energized. According to this rule; start iftar with a bowl of soup and after a 15-minute break, return to the table and follow a 15-minute eating period to complete iftar in 30 minutes.

3. Adopting Mindful Eating Philosophy

The number of people utilizing eating techniques defined as "Mindful Eating" to slow down eating speed is rapidly increasing. The fundamental philosophy of this technique is to focus on each bite of food being eaten and extend chewing time to feel the taste, flavor and texture of the food. While trying to feel the spiritual emotion of Ramadan, thinking about what kind of efforts were expended in the process of each food on the table coming from field to plate, being grateful for the healthy and peaceful way you are eating increases your eating awareness, enabling both slower eating and leaving the table satisfied with smaller portions.

4. Avoiding Waste

According to the United Nations Food Waste Index Report, 93 kilograms of food per capita are thrown away each year in our country. With 7.7 million tons of food waste annually, we rank third in the world. Research shows that shopping on an empty stomach results in purchases exceeding needs for all food and non-food products. During Ramadan, preparing a shopping list after iftar and sticking to the list while shopping will both support household finances and help reduce waste. Menus for iftar should be planned a day in advance, with care taken to evaluate leftover meals for the next day. Planning the next day's menu after iftar, avoiding large portions and preparing a wide variety of dishes will reduce food waste.