During Ramadan, a regimen must be established to ensure at least 4 meals, including iftar, sahur, and 2 small snacks. Experts emphasize that iftar meals should be consumed slowly and in small portions, advising that all foods be consumed in divided portions with breaks, instead of all at once, to increase metabolic rate.
Nutritionist Lecturer Kübra Şahin, stating that an average of 1–1.5 liters of water should be consumed between iftar and sahur to meet fluid requirements, said, “Drinking water accelerates the function of the intestines and kidneys.”
Lecturer Kübra Şahin from Üsküdar Üniversitesi, Faculty of Health Sciences, Department of Nutrition and Dietetics, evaluated healthy eating during Ramadan.
“A regimen should be established to include 4 meals”
Şahin, pointing out the essential nutrients the body needs while fasting, said, “During Ramadan, a regimen must be established to ensure at least 4 meals in total, including iftar, sahur, and 2 small snacks. Additionally, the four basic food groups — cheese, eggs, meat, chicken, fish group, milk, yogurt group, vegetable-fruit group, and grain group — should be consumed in specific amounts, equally and balanced, during iftar, sahur, and night meals every day.”
“The best menu for sahur is breakfast-style nutrition”
Lecturer Kübra Şahin noted that for iftar, soup, lean and skinless meat varieties such as meat-chicken or fish, vegetable and legume dishes, salads made from various vegetables, whole grains like bulgur, tarhana, noodles, rye, whole wheat or mixed – multi-grain breads, and compote or hoşaf should be preferred. She added, “The best menu for sahur is breakfast-style nutrition. Deli meats should be avoided. To prevent constipation that may arise due to low consumption of liquid and watery foods, high-fiber foods (legumes, whole grains, vegetables, and fruits) should be consumed. When foods rich in protein and calcium such as yogurt, cacık, and ayran are consumed, the feeling of fullness increases.”
“An average of 1–1.5 liters of water should be consumed between iftar and sahur”
Addressing the importance of drinking sufficient water while fasting, Şahin said, “Drinking water is crucial for our body’s normal physiological continuity and metabolic vitality. The water our body needs is provided by metabolic water, daily liquids we drink (such as tea, coffee, fresh fruit juices, ayran), and the foods we eat. An average of 1–1.5 liters of water should be consumed between iftar and sahur to meet fluid requirements. Drinking water accelerates the function of the intestines and kidneys. However, drinking too much water during meals can disrupt the digestive system.”
“A light meal consumed at sahur prevents hunger throughout the day”
Lecturer Kübra Şahin stated that foods with high sugar content rapidly raise and then rapidly lower blood sugar. She added, “This leads to feeling hungry very quickly the next day and a much faster drop in blood sugar. When high-sugar foods are consumed, blood sugar begins to drop and metabolism slows down during the fasting period that starts after sahur. A light meal consumed at sahur will help control potential blood sugar drops by preventing hunger throughout the day and an excessively long fasting period, thus preventing fatigue, headaches, forgetfulness, and inattention that may occur in the mind.”
“Eating quickly at iftar leads to consuming more food and weight gain”
Şahin also explained that sahur meals should be consumed slowly and thoroughly chewed, continuing as follows:
“Foods that are low in energy, high in fluid content, and rich in Vitamin C, such as raw vegetables, tomatoes, cucumbers, and peppers, should definitely be included. In cases where there is no desire to eat excessively at sahur, 1 glass of milk and 1 serving of fruit will be sufficient to keep blood sugar balanced.
After a whole day of fasting, people consume food very quickly and in large quantities at iftar. This habit causes a rapid rise in blood sugar. The brain generates satiety signals at least 20 minutes after one starts eating. Therefore, eating quickly will lead to consuming more food and gaining weight until the satiety signal is generated.”
“Low glycemic index foods should be preferred at iftar”
Şahin also noted that it is best to start iftar with light, low-fat, high-fiber foods that will not rapidly raise blood sugar. She stated, “Soup should be consumed first to provide a feeling of fullness. Desserts, fruits, or nuts should not be eaten immediately after the main meal. Instead of syrup-based desserts, milk-based or fruit-based desserts should be preferred. Instead of high glycemic index foods that rapidly raise blood sugar, such as white bread and rice pilaf, fibrous, low glycemic index foods like bulgur pilaf, whole wheat bread, or whole wheat pasta should be preferred.”
Lecturer Kübra Şahin explained that when breaking the fast, one should start with soup, then after a short break, continue with light meals such as meat and vegetable stew; and after allowing 15-20 minutes for slow digestion, consume low-fat grilled meat dishes, legumes, vegetable dishes, salads, ayran, or cacık. She added, “This approach will be effective in both providing a feeling of fullness and preventing digestive problems.”
Menemen with peppers and tomatoes is quite suitable for sahur…
“The best menu for sahur is breakfast-style nutrition,” said Lecturer Kübra Şahin, adding that high-protein foods consumed at sahur increase the duration of fullness.
Lecturer Kübra Şahin noted that boiled eggs or menemen with peppers and tomatoes are highly suitable foods for sahur. She stated, “If high-fiber and whole-grain bread products like whole wheat bread, rye bread, or bran bread are consumed instead of regular bread, the feeling of fullness will increase. Additionally, milk consumption is important for both providing a feeling of fullness and its fluid content. For snacks; seasonal fresh fruits, soup, milk-based desserts, dried fruits, and oilseeds should be preferred. At least 2 snacks should be consumed frequently and in small portions during the period between iftar and sahur.”
Sahur meals should be consumed by chewing thoroughly
Lecturer Kübra Şahin concluded her remarks by stating that digestion and metabolism are slow due to eating and then going to bed at sahur:
“Therefore, excessively fatty, salty, and sugary foods should not be consumed at sahur. Since the metabolic rate is slow, the conversion of consumed nutrients into fat will be higher. Sahur meals should be consumed slowly, by chewing thoroughly. Furthermore, consuming excessively fatty, salty, and sugary foods and then lying down can lead to reflux and stomach problems.”
Iftar meals should be consumed slowly and in small portions
Iftar meals should be consumed slowly and in small portions. The foods consumed when breaking the fast and afterward are important. Especially frequent eating after iftar is crucial for accelerating the slowed metabolism. To increase the metabolic rate, instead of eating all foods at once during iftar, they should be consumed in divided portions with breaks. Light meals should be preferred.
Otherwise, digestion will become difficult, and health problems such as stomach heaviness, acidity, burning, nausea, drowsiness, constipation, bloating, increased blood pressure, and rapid secretion of neurological hormones may arise. Food should be consumed in small amounts, chewed well, and at frequent intervals; very fatty, very salty, and excessively sweet foods should be avoided.”