As the sacred month of Ramadan approaches, Muslims around the world prepare to begin a spiritual journey marked by fasting from dawn till dusk. Sahur, the pre-dawn meal, holds a special significance during this time, providing sustenance and strength to endure the day’s fast. So in this article, let’s explore the types of food that you’ll want to serve during sahur and the importance of consuming nutritious foods to support fasting throughout the day.

1. Carbohydrates

Carbohydrates serve as the primary source of energy for our bodies, making them essential for sustaining energy levels throughout the day; especially during periods of fasting like Ramadan. When consumed, carbohydrates are broken down into glucose, which is then used by our cells for fuel. 

Foods such as rice, oats and whole grain bread are carbohydrates that are rich in fibre and take a longer time to digest. This slow digestion process results in a gradual release of glucose into the bloodstream, providing a sustained source of energy throughout the fasting period.

2. Protein

Protein plays a crucial role in a sahur meal, as it not only provides energy but also supports muscle maintenance and promotes feelings of fullness throughout the fasting period. When fasting, the body may start breaking down muscle tissue for energy. Including protein-rich foods in your sahur meals helps to counteract this process by providing the essential amino acids needed for muscle repair and maintenance.  

Foods such as chicken, fish, eggs and cheese are great sources of protein that can help you feel satisfied, energised and nourished during the fasting period!

3. Hydrating Ingredients

Staying hydrated during the fasting period is essential for maintaining overall health and well-being, especially as the body undergoes prolonged periods without food or drink. Consuming adequate fluids during sahur helps to minimise the risk of dehydration while fasting.

Water is the most effective and natural way to hydrate the body. Be sure to drink plenty of water during sahur as well as non-fasting hours to replenish fluids. Other than water, hydrating foods such as watermelon and cucumber have high water content and provide essential electrolytes like potassium, which help regulate fluid balance in the body.

4. Fruits & Vegetables

Fruits and vegetables are natural powerhouses that provide vital vitamins, minerals and fibre as well as contribute to overall hydration and improved digestive health, which are especially crucial during the fasting hours of Ramadan.

Vitamins and minerals are essential components that help to boost immunity and improve energy production. Foods such as oranges and spinach are good examples of vitamin and mineral sources that help to boost immunity and red blood cell production. Fibre is another essential component found abundantly in fruits and vegetables. It plays a key role in promoting digestive health by aiding in regular bowel movements and maintaining gut health. Including fibre-rich options like apples, bananas, and broccoli in your sahur meal can help prevent constipation and keep your digestive system running smoothly throughout the day.

Now, there is one dish that perfectly encompasses all these nutritious ingredients; it’s fried rice! Rice already provides the carbohydrates that you need, pair it up with any protein and vegetables of your choice and you’ll come up with a complete nutritious dish. Plus, it is really simple to make, so you won’t have to spend too much time preparing for sahur!

To make your sahur easier and tastier, you can even use Seri-Aji® Fried Rice Seasoning! Made with real ingredients, Seri-Aji® helps you to prepare various delicious and nutritious fried rice in a quick and easy way.

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As we prepare ourselves to go into a meaningful month of spiritual reflection and self-discipline, it is also important to remember to maintain our health and well-being during Ramadan. Hence, it is essential to have a nutritious sahur to sustain energy and nourish the body for a more fulfilling fasting experience. May you have a blessed Ramadan!