Staying hungry for long hours during the fast can cause sudden fluctuations in blood sugar. This can lead to fatigue, weakness and digestive problems, especially after iftar. Experts state that these effects can be minimized with the right food choices during Ramadan. Duru Food Nutrition Consultant Emine UluçayHe stated that consuming foods with a low glycemic index will help you go through Ramadan more comfortably.

Foods with a Low Glycemic Index Prevent Hunger Pangs

Emine Uluçay said, “The glycemic index is an important criterion that shows how quickly a food increases blood sugar. Foods with a high glycemic index can cause blood sugar to rise rapidly and then drop suddenly, leading to hunger pangs, fatigue and distraction.” Uluçay emphasized the importance of including low glycemic index, high fiber foods in sahur and iftar tables, and said, “These foods help balance blood sugar levels and maintain energy throughout the day. Complex carbohydrates, especially bulgur, help keep you full for a long time and positively affect digestive health.”

“The Prebiotic Effect of Bulgur May Help Prevent Digestive Problems”

Uluçay stated that bulgur, which is especially rich in complex carbohydrates, will also prevent indigestion problems, which are frequently encountered during Ramadan, and added, “Bulgur also nourishes the beneficial bacteria in the intestines with its prebiotic effect that supports digestive system health and can help prevent digestive problems that may occur during Ramadan.”

Bulgur, Rich in Vitamins and Minerals, Reduces Low Energy

Emine Uluçay drew attention to the fatigue that will be felt during Ramadan due to the change in both nutrition and sleep patterns. Uluçay emphasized the importance of consuming foods rich in vitamins and minerals, and said, “Bulgur is a rich source of vitamins B1, B6, folic acid and iron, zinc, phosphorus and magnesium minerals. Vitamins and minerals in foods such as bulgur help reduce the feeling of fatigue by reducing the energy loss that may occur throughout the day. When consumed in a balanced way with foods such as meat, chicken, legumes and yogurt, bulgur offers a healthy and nutritious alternative during Ramadan.”

Create a Healthy and Balanced Nutrition Plan During Ramadan

Uluçay emphasized that creating a healthy and balanced nutrition plan during Ramadan is critical for maintaining physical health as well as keeping energy high throughout the day, and also emphasized that plenty of fluids should be consumed from iftar to sahur. “Actions such as taking a five-minute break after soup at iftar, consuming plenty of water until sahur, and adding foods that will balance blood sugar to meals will help you get through Ramadan more comfortably,” he said.

Source: HORECA TREND and Duru Bulgur

Prefer Foods That Keep You Full

Consuming foods that are high in fiber, protein, and healthy fats, such as cheese, tomatoes, cucumbers, yogurt, whole grain bread, walnuts, almonds, and olive oil during sahur, makes you feel full and makes it easier to resist long-term hunger. Vegetables, fruits, whole grain products, and legumes are rich in fiber and slow down digestion, increasing the feeling of fullness. For example; adding sliced ​​fruit and almonds to a bowl of yogurt and oatmeal, or adding boiled eggs, cheese, and avocado slices to a slice of sourdough bread, you can maintain your fullness and energy levels throughout the day.

Avoid Fatty and Sugary Foods

Consuming fatty and sugary foods during sahur strains the digestive system and causes stomach problems. In addition, such foods increase blood sugar and then decrease it, making you hungry earlier, causing weakness and headaches throughout the day. Instead of roasted and fried foods in particular, you can use boiling or grilling cooking methods. Prefer natural sweets (dates or dried apricots) and healthy oils (such as olive oil).

Consume Protein Sources

Nutrition and Diet Expert Aybala Dönmez says, “Protein-rich foods keep you full for a long time and increase your energy level. Protein sources such as eggs, cheese, yogurt, milk, and legumes are ideal foods for sahur.”

Prefer Complex Carbohydrates

Instead of white bread or pastries that quickly raise blood sugar, complex carbohydrates such as whole wheat bread, oats, and brown rice slow down digestion and keep you full for a long time. These types of foods help balance blood sugar and prolong satiety with their fiber content.

 For Plenty of Water

It is very important to drink at least 2-3 glasses of water at sahur to meet the body's water needs. Water consumed at sahur prevents dehydration (thirst) that may occur throughout the day. Drinking coffee, tea or caffeinated drinks during sahur causes more water loss during fasting due to their diuretic properties. Therefore, water, decaffeinated drinks or herbal teas would be better choices. Also, be very careful to consume 2 liters of water at regular intervals from iftar to the end of sahur.

Avoid Excessive Salt

Nutrition and Diet Expert Aybala Dönmez says, “Consuming excessively salty foods (such as olives and salty cheese) during sahur causes the body to lose water and increases the feeling of thirst. Therefore, be sure to limit your salt intake.”

Source: HORECA TREND and Acıbadem Ataşehir Hospital

The month of Ramadan is a special period when the diet of those fasting changes significantly. While long hours of fasting put the metabolism into a different order, it is also very important for the immune system to remain strong. Consciously preparing for this process is of great importance both in terms of adapting the body and preventing health problems. Increasing water consumption, adjusting eating habits and consuming foods that will strengthen the immune system play a critical role in preparing the body for fasting before Ramadan. 

Increase Water, Reduce Tea and Coffee Before Ramadan 

Prof. Dr. Muazzez Garipağaoğlu said, “Since water consumption will be limited during the day during Ramadan, it is important to increase water consumption beforehand to get the body used to thirst. Drinking at least 2-2,5 liters of water daily increases thirst tolerance and makes you feel more comfortable during fasting. In addition, those who consume excessive amounts of caffeinated beverages such as tea and coffee should gradually reduce this habit before Ramadan. Caffeine can dehydrate the body and cause headaches and weakness in the first days.”

Organize Your Meals to Easily Adapt to the Fasting Process

Garipağaoğlu continued his recommendations as follows: “You can make your blood sugar more stable by avoiding simple sugars and fast-digesting carbohydrates before Ramadan and choosing foods with a low glycemic index. Whole grains, legumes and vegetables help you stay full for a long time.” He emphasized that the body, which is used to consuming multiple meals, will have a hard time when it suddenly goes hungry for a long time. Prof. Dr. Garipağaoğlu said, “It is beneficial to adapt the body to long-term hunger by extending the intervals between meals and reducing snacks before Ramadan. Fiber-rich vegetables, probiotics and fermented foods can regulate digestion and prevent stomach problems.”

“Dairy Products Such As Cheese, Yogurt, Kefir Support The Immune System“esteks”

A strong immune system during Ramadan plays an important role in ensuring that the body remains strong during fasting. Prof. Dr. Muazzez Garipağaoğlu stated that a diet rich in protein, healthy fats, vitamins and minerals supports immunity and made the following recommendations: “Foods containing vitamins C and D, zinc, probiotics and antioxidants provide protection against diseases. Dairy products such as cheese, yogurt and kefir are among the foods that support the immune system. Don’t forget to include cheeses enriched with vitamin D in your diet. During the preparation process for Ramadan, you can have a more comfortable fasting period with the right eating habits and at the same time keep your immune system strong. Increasing water consumption, consuming balanced meals, turning to foods enriched with vitamin D and prebiotics that support immunity and consuming fibrous foods that support the digestive system will facilitate this process.”

Muratbey cheeses, enriched with vitamin D and calcium, strengthen the immune system. Muratbey Plus Kaymaklı is an ideal cheese for Ramadan tables with its spreadable consistency, enriched with vitamin D, prebiotic and whey protein. Muratbey Plus Kaymaklı, which does not contain gluten or preservatives, is a product that will add health and pleasure to tables with its unique taste, lightness, creamy form and soft consistency.

Source: HORECA TREND and Muratbey