Ramadan is a spiritual month for Muslims all over the world. During this month, Muslims abstain from eating or drinking from dawn to dusk. Fasting during Ramadan is not just about abstaining from food and water it is also a time for spiritual reflection, self-improvement, and empathy toward the less fortunate.
Muslims need to eat a balanced and nutritious diet during Ramadan. Plan your meals carefully to ensure your body gets all the necessary nutrients to sustain itself during the long hours of fasting. If you have an underlying health condition, consult an Internal medicine Specialist in Karachi so that they can adjust your diet and medications. This article will discuss some of the best foods to eat during Ramadan.
Table of Contents
Best Foods to Eat in Ramadan
Following are some of the best foods you should eat in Ramadan:
1. Dates
Dates are considered one of the best foods to eat during Ramadan and are a natural source of sugar that helps increase energy levels quickly after breaking the fast. Dates are also rich in fiber, which helps to prevent constipation, and they contain several vitamins and minerals, including potassium, magnesium, and iron. It also has a religious significance as it is a Sunnah to open fast with a date. Therefore, dates are a must at every iftar in Pakistan. Though, consult the Best Internal Medicine Specialist if you have diabetes before eating too many dates.
2. Water
Water is a vital component of the human body as the human body consists of 60 to 70 percent of water. It maintains the balance of electrolytes within the body and is necessary to absorb many nutrients. Drink at least eight glasses of water throughout the day to maintain hydration levels. Water helps to flush out toxins from the body and keeps the body functioning. Add water-based foods to your diet to increase hydration levels in your body. Keeping a water bottle with you from iftar to suhoor and drinking water from it after your fast can help you stay hydrated.
3. Soups
Soups are an excellent source of hydration and nutrients during Ramadan. They are easy to digest and provide a good source of vitamins and minerals. Soups can be made with a variety of vegetables, legumes, and grains, making them a versatile and nutritious option.
4. Fruits
Fruits are a vital part of a healthy diet during Ramadan. They are a good source of vitamins, antioxidants, minerals, and fiber. Fruits like bananas, apples, and oranges are easy to digest and provide a quick source of energy. Foods with high water content can improve hydration. Eating fruits in moderation can also help maintain sugar levels and help with weight loss.
5. Vegetables
Vegetables are a healthy addition to your diet and are full of essential vitamins and minerals your body requires. They are also a good fiber source, which helps keep your stomach healthy by regulating bowel movements. Vegetables like spinach, broccoli, and carrots are rich in nutrients and easy to digest and can be a great addition to your Ramadan menu.
6. Protein-rich foods
Protein-rich foods help maintain muscle mass and keep the body functioning during Ramadan. Foods like chicken, fish, eggs, and legumes contain high amounts of protein and can benefit your body. It is important to choose lean protein sources to avoid consuming too much fat. Consuming enough protein during Ramadan meals will keep you feeling full until the next meal, preventing you from eating too many sweets. Eating more proteins and fewer carbs can also help you lose weight during Ramadan.
7. Complex carbohydrates
Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting. Whole grains like brown rice, quinoa, and whole wheat bread can provide your body with fiber and complex carbohydrates. They provide sustained energy throughout the day and help to prevent blood sugar spikes. They also help you stay full for longer, preventing hunger during fasts.
8. Dairy products
Ramadan will change your lifestyle and diet as well. You have to take just two meals during the day. Some people might have problems finding the energy during the day to keep up their daily routine. Dairy products like milk, yogurt, and cheese are good sources of calcium and other vital nutrients. They also have substantial protein, which helps keep the body functioning properly. Yogurt-based Pakistani drink Lassi is a popular beverage to consume during suhoor as it can quench thirst, but do not add sugar or salt to it to gain full benefits.
9. Nuts and seeds
Nuts and seeds are rich in healthy fats, protein, and fiber. They can be eaten as a snack or added to meals to increase their nutritional value. Nuts like almonds and walnuts are rich in antioxidants and other crucial nutrients that can help you during Ramadan. They can also help improve immunity and aid in weight loss.
10. Lentils
Lentils are a good source of protein, fiber, and other useful minerals like iron, magnesium, and potassium. They are easy to cook, and you can add them to soups, stews, and salads. You can consume 25 gm of protein in each portion. They can also help maintain heart health and blood pressure. Adding lentils to your diet can also improve digestive health and keep your gut healthy during Ramadan.
11. Chickpeas
Chickpeas are a good source of protein and fiber. It contains minerals like iron, magnesium, and potassium. You can use them to make hummus, salads, and curries. Chana chat is a popular iftar dish in Pakistan with chickpeas as its main ingredient. Don’t add too many spices to your chaat, but keep it simple and get benefits from them. As chickpeas are high in fiber, they help boost your digestive system. It will give you a feeling of fullness that is helpful during fasts as it keeps you away from hunger.
12. Quinoa
Quinoa is a good source of protein, fiber, and minerals like iron and magnesium. You can use it as a base for salads or serve it as a side dish. Mix it with milk and sweetener to make a sehri porridge that’s incredibly versatile. It is delicious and full of nutrition and protein. Quinoa is naturally gluten-free and is great if you want a plant-based diet. You can use quinoa with a variety of spices, seeds, nuts, and fruits. Quinoa salad is a popular dish made from this ingredient. It can also be a great addition to your diet, but it is not readily available in Pakistan.
13. Eggs
Eggs are a part of our everyday meals and are some of the most nutritious foods to eat at suhoor. They will give a feeling of fullness during the day and are a good source of protein and healthy fats. You can boil, fry, or scramble eggs or add them to salads or sandwiches. Eating a whole egg can provide many benefits, including keeping your heart healthy and aiding weight loss.
14. Chicken
Chicken is a usual protein in many Pakistani households and contains critical vitamins and minerals. You can grill, bake, or stir-fry it or use it in soups, stews, and curries. Chicken helps with losing weight and also lowers the chance of heart disease. It has the amino acid tryptophan, which can increase Serotonin (happiness hormone) in our brain. Moreover, chicken is rich in magnesium, potassium, iron, zinc, calcium, etc.
15. Fish
Fish is rich in protein and omega-3 fatty acids, which can be healthy for you. As you do not eat anything till dusk while fasting, add vitally nutritional foods to your meals to avoid breaking down muscles. Fish provides omega-3 fatty acids, which enhance your heart health and promote good cholesterol. It is also low in calories and can be helpful in weight loss during Ramadan. It is best to avoid fried and spicy fish, as it can make you thirsty during fasting. Steam the fish with some pepper and lemon juice over it. It can be a nutrient-rich and light meal for your dinner.
16. Garlic and onion:
Garlic and onions are a must to include in Ramadan foods. They are usually a part of many iftar foods. They are incredibly beneficial to our health. Their anti-inflammatory properties are also effective in treating arthritis and osteoarthritis because of the antioxidant compounds present in them. Garlic and onions also have bacterial properties that fight staph infections, salmonella, and yeast infection in women. Avoid consuming raw garlic or onions because they have a powerful smell and can cause a smelly mouth odor.
17. Yogurt
Yogurt is the most important dish on the suhoor table during the blessed month of Ramadan because it benefits the health of the body, maintains bone health, boosts the immune system, and improves digestion. Full-cream or skimmed yogurt contains nutrients such as calcium, a mineral necessary for healthy teeth and bones. A cup of yogurt provides 49 percent calcium, 18 percent potassium, and 12 percent magnesium of your daily recommended intake.
18. Smoothies
To revitalize your energy levels sometimes is the best. They are delicious and provide a lot of benefits. You can use typical ingredients like yogurt, fruits, seeds, nuts, and milk, but you can customize your smoothie according to the ingredients available at home. A date smoothie is very healthy during Ramadan. It is high in protein and fiber. It is a good energy source throughout the day during fasting but contains some unhealthy sugars, so use dates carefully.
19. Steamed Dahi Baray
Many people in Pakistan consider their iftar incomplete without Dahi Baray or Bhallay. During this Ramadan, prepare the protein-rich Baray with moong dal as a healthy twist and steam them instead of deep-frying. Moong dal contains vitamins A, B, C, and E and is a good source of many minerals, including iron, calcium, and potassium. Air-frying can also decrease the number of calories they have too.
Conclusion
During Ramadan, it is vital to eat a healthy and balanced diet. The diet should include a variety of foods to ensure that the body gets all the necessary nutrients to sustain itself during the long hours of fasting. Foods like dates, water, soups, fruits, vegetables, protein-rich foods, whole grains, dairy products, nuts and seeds, and sweet treats can all be part of a healthy and enjoyable Ramadan diet.
