What is the best food for suhoor? How many eggs can you eat?

Dr.. Osama Abu Al-Rub

What is the best food for suhoor? What are the foods to be avoided? How much eggs are allowed?

In the month of Ramadan, Suhoor represents an essential meal that provides the body with the energy and fluids that help it to fast, and here we present the most prominent specifications, in which we returned to sources such as the Qatar Ministry of Public Health and the Hamad Medical Corporation.

First of all, care must be taken to provide the body with water during the suhoor meal, and it is advised to choose water instead of sweetened drinks or juices to maintain weight and healthy teeth. According to the Qatar Ministry of Public Health, it is recommended to drink between 2 and 3 liters (between 8 and 12 cups) of fluids per day, and tea can be drunk, but without sugar. Among the proposals to enhance the taste of water is the addition of lemon.

Carbohydrates are essential in a suhoor meal, and it is advisable to choose whole grains and their products, such as brown bread instead of peeled grains and their products like white bread, because products made with whole grains will make you feel full and full for longer periods of products made from peeled grains. It is also advised to eat prepared cereal derivatives without - or in small amounts - fat, sugar or salt.

It is necessary to limit the consumption of fried bread (such as: chapatti and mullet) and bread made from fats and oils (such as: croissants and pies). 

Fats
Healthy fats can be eaten moderately on suhoor, such as olive oil, dairy products can be eaten, and it is recommended to choose yogurt, labneh, and low-fat milk instead of whole-fat varieties.

It is not recommended to eat saturated and trans fats and fried foods on suhoor, as eating large amounts of foods high in saturated and trans fats may affect cholesterol levels in the blood, according to the Qatar Ministry of Public Health.

In contrast, replacing monounsaturated fats and polyunsaturated fats with saturated fats improves cholesterol levels.

Therefore, it is advised to replace high-fat foods with saturated and hydrogenated fats such as butter, cream, margarine and animal and palm oil with healthy items containing monounsaturated or polyunsaturated fats such as oil (olive, corn and sunflower).

It is also advised to avoid sauces, mayonnaise and ketchup on suhoor, as it is rich in salt, calories, fat and sugar, and do not eat fast food on suhoor such as burgers and shawarma.

A protein
is legumes a good choice to supply the body protein on the fast, with a focus on eating legumes , prepared without or small quantities of oils, fats and salt, and options as well as traditional Arabic foods, such as: broad beans, chickpeas tehena and Albagela and Alnge.

Legumes can be added to the soup, and then they will provide you with water and protein. Also, unsalted legumes and nuts can be added to the salad bowl.

Eggs
Eggs are a popular choice for suhoor, and according to the German Federal Center for Nutrition, it is rich in animal protein that is good for health, and is rich in vitamin B2, which is important for energy metabolism. It also contains selenium, which works to strengthen immunity and protect The body is environmental toxins, and helps in weight loss. Eggs also include vitamin D, which is important for bone health.

The eggs are also rich in yellow pigments (lutein and zeaxanthin) that are important for eye health, as these pigments reduce the risk of age-related macular degeneration and white water (cataract).

In contrast, the center warned that excessive consumption of eggs raises the level of cholesterol in the blood, which in turn raises the risk of cardiovascular disease.

To avoid these serious risks, it is not permissible to eat more than three eggs per week, in order to benefit from the health benefits of eggs without harm. This means that you can eat one egg over suhoor, three times a week.

However, you should consult your doctor, as the amount of eggs you are allowed to eat per week may be more or less depending on your health, physical activity and your weight.

Also, it is advised on the suhoor that the eggs be boiled, or fried with a very small amount of oil, in order to reduce its caloric and fat content.

A balanced diet
, for its part, said the director of the therapeutic nutrition department at Hamad Medical Corporation, Reem Al-Saadi, that people who follow a balanced diet that includes fresh foods, including various vegetables and fruits, which provide the body with adequate quantities of vitamins, minerals and fatty acids (rich in omega-3) And other antioxidants; they enjoy good physical and mental health, and their immune system is strong and helps reduce their chances of being infectious.

She advises Al-Saadi to eat a variety of unprocessed or cooked foods daily if possible, drink sufficient quantities of water, and avoid eating sugars, fats and table salt.

It also recommends that you avoid ordering meals from restaurants, because when an individual prepares his meals he controls better the amounts of fats and sugars in these meals.