Suhoor achieves two main benefits: increasing energy and reducing the desire to eat (Shutterstock)

Because what you eat at Suhoor can affect your ability to endure fasting throughout the day of Ramadan, experts advise that the first meal always include “a high percentage of fiber, protein, complex carbohydrates, healthy fats, and micronutrients.” This is to achieve two main benefits: “increasing energy and reducing the desire to eat,” says nutritionist and weight loss specialist, Lenny Younkin.

Carbohydrates are your body's main energy source, and high-fiber foods, such as fruits, vegetables, oatmeal, or whole-wheat bread, slow the rise in blood sugar and insulin release, keeping you full and active for at least 4 hours, Younkin explains.

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In addition, digesting protein and fats slowly leads to the inhibition of hunger hormones and enhances the feeling of fullness. That's why we present 7 of the best suhoor ingredients that can be eaten to maintain energy and help focus.

Nutrition experts: Carbohydrates are the main energy source for your body (Shutterstock)

Eggs with toast

Eggs with toast are a simple and nutritious option for a suhoor meal that provides the protein necessary for muscle growth and maintenance, enhances feelings of satiety, and aids in weight loss.

In a 2020 study, people who ate eggs and toast as a first meal reported feeling less hungry, suggesting that eating higher amounts of protein - 12.6 grams of protein in each fresh, raw whole egg - promotes greater feelings of fullness.

According to the US Department of Agriculture, eggs also contain antioxidants that support the health of the skin, liver, eyes, heart and blood vessels. They also contain choline, which is a vital nutrient for brain and liver health, and vitamins A and B. Folic acid, iron, calcium, phosphorus and other essential minerals.

Research indicates that eggs do not raise cholesterol levels in most people, despite their high cholesterol content. There is evidence that eating eggs with other nutritious foods, such as whole-grain toast, fruit or vegetables; It may have a protective effect against heart disease.

Eggs with toast are a simple and nutritious option for a suhoor meal that provides protein and enhances a feeling of fullness (Bixaby)

Greek yogurt with dried fruits and chia seeds

Greek yogurt is a great choice for a suhoor meal “because it contains more protein than regular yogurt, and fewer calories than many other sources of protein.” (Every 100 grams of Greek yogurt provides 10.3 grams of protein and only 61 calories.)

Other nutrients found in Greek yogurt include: calcium, vitamin B12, zinc, potassium, and phosphorus. Some types also contain beneficial bacteria (probiotics) that support intestinal health and the digestive process. This may also be achieved by eating Greek yogurt with foods rich in fiber, such as fresh or dried fruits, oats, nuts, or chia seeds.

Chia seeds are a good source of protein and soluble fiber that enhance satiety (16.5 grams of protein and 34.4 grams of fiber in every 100 grams of chia seeds), and may also help lower cholesterol and blood sugar.

Greek yogurt is a great choice for your suhoor meal (pixels).

Oatmeal with fruits and nuts

The way the body handles oatmeal, which is rich in protein (13.2 grams in every 100 grams of dry oats) and soluble fiber, makes us feel full for longer, and reduces our overeating of more calories at breakfast.

In addition to its role in lowering cholesterol and blood sugar levels, and its antioxidant and nourishing properties for intestinal bacteria, oats also provide vitamin B and minerals, the most important of which are iron, magnesium and zinc.

To enhance the protein content of oats, it is preferable to prepare it with milk instead of water, or serve it with eggs. Raw oats can also be mixed with fresh and dried fruits, nuts and seeds.

Oats are rich in protein and soluble fiber that make us feel full for longer (Bixaby)

Cottage cheese with tomatoes and cucumber

Cottage cheese is one of the excellent foods included in a meal to support weight loss without feeling hungry, due to its higher protein content and lower calories (11 grams of protein and only 82 calories, in every 100 grams of cheese). Cheese can be eaten with many other nutritious foods, such as tomatoes, cucumbers, chia seeds, or flax seeds.

A 2015 study also found that cottage cheese is similar to eggs in enhancing feelings of fullness.

Cottage cheese is similar to eggs in enhancing the feeling of fullness (Bixaby)

Whole grain bread

Whole grain bread contains a high percentage of protein and complex carbohydrates (12.3 grams of protein and 43.1 grams of complex carbohydrates. In every 100 grams of whole grain bread, it is digested slowly, helping us feel full for a longer period).

It is also less likely to raise blood sugar levels (4.4 grams of sugar per 100 grams of bread), “compared to bread or pastries made from white flour.”

It can be eaten with many foods, including cheese, eggs, tomatoes, avocado, baked beans, peanut butter and honey, as well as tuna and slices of chicken or turkey.

Nuts

Nuts of all kinds are rich in magnesium, potassium, healthy fats, and antioxidants. Their protein and fiber content is sufficient to enhance the feeling of fullness, and may help in losing weight, provided that you do not eat them excessively or add salt, sugar, or oil to them, as they tend to be high in calories.

A 2022 review showed that “eating a handful of nuts daily may help reduce the risk of cardiovascular disease and other health conditions.”

Adding a spoon or two of chopped nuts to Greek yogurt, cheese, or oatmeal increases the nutritional value of the suhoor meal.

Nuts of all kinds are rich in magnesium, potassium, healthy fats and antioxidants (Shutterstock)

Coffee

Although some people may not be comfortable drinking coffee with the suhoor meal, it may be beneficial for many because it is rich in caffeine, which enhances alertness and energy, reduces lethargy, improves mood, and increases physical and mental performance, in addition to containing a group of polyphenol compounds with antioxidant and anti-inflammatory properties.

Studies indicate that it is safe for most adults to drink up to 3 cups (providing about 400 milligrams of caffeine) of coffee per day.

Coffee can be drunk with animal or vegetable milk, and it is preferable to avoid or reduce sugar because too much of it may be associated with health risks.

Source: Al Jazeera + websites