Sohour Foods To Curb Hunger And Thirst
Ramadan is a festive month, sure, and we all enjoy seeing relatives, old
friends and colleagues over scrumptious meals. But all too often we're left
either too hungry because we couldn't jam sohour in the mere eight hours we
are allowed to eat or suffocated because we did cram that pizza down at 3:00
am so we're not left like walking zombies the next day. The weird thing is,
that pizza often leaves us starving anyway.
You need to get smart about your sohour choices, there are various foods that
will last you for a good few hours after consumption because they are digested
much slower than, say, a chocolate or a pizza. There are also foods that will
make you thirsty the next day while others will actually curb your thirst and
hunger pangs. Foods with low Glycemic Index (GI) will keep your blood sugar
and insulin levels at bay, which isn't only healthy, but it also keeps you
feeling satisfied for a while.
Here's a round up of 16 foods you should have over sohour and seven that you
should avoid like the plague.
1) Proteins like turkey: Proteins, especially lean meat, are great to keep
your hunger at bay. Opt for a turkey sandwich with brown bread to keep you
going through the fast.
2) Oatmeal: Foods that are high on fiber keep you feeling full for a while
after consumption because they take a while to be digested. Oatmeal is also
high on complex carbs, which is the good sort of carbs if you're wondering.
3) Apples: Apples are also high on fiber, but they are also high on water.
4) Avocados: these are packed with nutrients and are also loaded with healthy
fats and fat soluble vitamins that leave you feeling full.
5) Banans: Filled with potassium and help reduce thirst.
6) Foul (fava beans): Your mother was right, foul will actually last you
through the next day because it has a low GI and is slowly digested. This
means that it will keep releasing energy for a while after consumption and
will keep you from getting hungry or weak.
7) Fruits and vegetables: Not only are those high on fibers, they're also what
your body needs to keep going the next day. Their water content means they
will keep releasing water into your body as they're being digested.
8) Brown rice and pasta: These are both packed with fibers because the grains
are unbleached and so their nutrients are kept in tact.
9) Lentils: These are high in fibers and proteins, grab a cup of lentil soup
(ads) for sohour but be careful as some cannot digest lentils well.
10) Beans: Beans, like foul and red beans, are packed with fibers and
proteins. Opt for a bean salad at night followed by a mint tea drink to help
ease the gas if your stomach cannot tolerate beans well.
12) Hummus and chickpeas: These are also high on fibers and proteins and make
great salads and sandwiches.
13) Dates and figs: These give the body the energy kick it needs without
leaving you to feel too full to breathe or sleep.
14) Eggs: High on protein and low on calories.
15) Nuts: Nuts like almonds and walnuts are great sources of protein and
nutrients, but they're also high on calories, so keep your consumption to a
handful each day.
16) Yoghurt: Yoghurt is great to keep your thirst at bay the next morning. Add
fruits to yoghurt as they are filled with water and help you retain it over
the next day.
17) Cucumbers: These are known to be almost all water and so are great with
thirst; chop on your yoghurt or dip it in humus for some variety.
1) Sugar-loaded foods: Not only are those high in calories, foods with high
sugar content are digested fast and increase your blood sugar levels, which
leave you feeling hungry.
2) Caffeine: Sure, the first thing you want to reach to after iftar is that
cup of coffee or tea, but caffeine is a diuretic which means it stimulates the
process of excreting water and so it will leave you feeling thirsty.
3) Pastries: A croissant for sohour won't do because it has about zero fibers
and is bound to cause sudden insulin increases, leaving you hungry right after
4) Kiddy-Corner Cereals: While some cereals are loaded with fiber (like Muesli
or Fitness from Nestle), many others are high on simple carbs and sugar (the
likes of Cheerios). Avoid the kiddy-corner cereals and opt for whole grain
5) Salty foods: These, needless to say, we hope, leave you feeling thirsty the
next day. So avoid things like sardines or adding loads of salt to your iftar
or sohour meals.
6) Deep fried foods: Avoid sambousek or french fries for sohour as deep frying
leaves you bloated and feeling heavy. Bake your potatoes, if you must,
7) Spicy foods: Spicy food will leave you feeling thirsty, so don't add chili
to your foulover sohour.
By: Nadine El Sayed