In the month of Ramadan, whether you have two or three meals a day (Suhoor, Iftar, dinner..), the most important thing is to kick the day off with a healthy and nutritious meal. If you plan it right, what you eat in suhoor (the meal before dawn) can help keep you healthy and energized all day long.
As opposed to high-sugar foods, which trigger a plunge in blood sugar levels due to too much insulin, meals made up of low glycemic index carbohydrates combined with protein and small amounts of healthy fats can keep you fueled for a long period of time.
So what are the foods to add to your Suhoor to optimize your daily energy level?
Complex carbohydrates: are found in foods such as oatmeal, peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned into glucose (blood sugar) in the body and are used as energy.
Good fats: Your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. Superfoods like avocados, olives, nuts, and fish packed with omega-3, play a huge role in helping you manage your moods, stay on top of your mental game, lower blood pressure and even fight fatigue.
Fiber-rich foods: foods like pears, bananas, sesame seeds, and brown rice, can offer many benefits to the system, including reducing cholesterol, promoting a healthy weight, and adding bulk to the digestive tract among many others.
Vitamin and mineral-packed foods: Dates, sweet potatoes, milk, and dairy foods are rich in water-soluble vitamins and minerals that help control body fluids inside and outside cells and turn the food you eat into energy.
Cinnamon: It works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your coffee.