What is the Best Food to Eat for Sahur? Here’s the Answer!

Kapanlagi.com - Sahur is an important meal time during fasting. The food we consume during sahur will determine our energy throughout the day.

Therefore, choosing the right food is very important so that the body remains energized and does not easily feel weak while fasting.

Many people are still confused about what to eat for sahur to feel full longer and stay fresh throughout the day.

Some choose practical instant food, while others prefer heavier foods like rice and side dishes. In fact, not all foods are suitable for sahur, as some can make you hungry or thirsty quickly.

Well, if you want to stay motivated, not easily hungry, and remain fit while fasting, there are several food options you can consume. Let’s discuss them one by one!

1. Complex Carbohydrates Keep You Full Longer

If you often feel hungry quickly after sahur, it might be because you are eating simple carbohydrates like white rice or white bread. Try replacing them with complex carbohydrates that are digested more slowly, such as:

• Brown rice – Contains high fiber, keeps you full longer.

• Oatmeal – Has soluble fiber that helps maintain stable blood sugar levels.

• Whole grain bread – Better than white bread because it has more fiber.

• Boiled sweet potatoes or potatoes – Healthy alternatives that can add variety so you don't get bored.

These complex carbohydrates will make your body release energy gradually, so you won’t easily feel weak during the day.

2. Protein Makes the Body More Energetic

In addition to carbohydrates, protein is also important for sahur. Protein helps repair body cells and keeps us energized. Good protein options for sahur include:

• Eggs – A cheap and easy-to-prepare source of protein. Can be boiled, scrambled, or made into an omelet.

• Skinless chicken – Contains high protein but is still low in fat.

• Fish (salmon, tuna, or catfish) – Contains omega-3 fatty acids that are good for the body.

• Tofu and tempeh – Plant-based alternatives that are high in protein and fiber.

These protein foods can also help you feel full longer, so you won't get hungry easily during the day.

3. Healthy Fats to Avoid Weakness

Healthy fats are very important for maintaining energy while fasting. But, make sure to choose fats that are good for the body, such as:

• Avocado – Rich in healthy fats and keeps you full longer.

• Nuts (almonds, walnuts, or peanuts) – Can be a healthy snack during suhoor.

• Olive oil – Can be used for cooking or as salad dressing.

Don’t overconsume foods that are high in saturated fats like fried foods, as they can make you thirsty quickly and less energetic.

4. Vegetables and Fruits for Fiber and Vitamins

Don’t forget vegetables and fruits during suhoor! Besides helping digestion, the fiber in vegetables and fruits can also make your stomach feel full longer. Some of the best choices for suhoor:

• Spinach and broccoli – Rich in iron that can prevent fatigue.

• Cucumber and tomato – Contain a lot of water, helping the body stay hydrated.

• Banana – Contains potassium which is good for maintaining fluid balance in the body.

• Dates – A great source of instant energy for suhoor.

Vegetables and fruits also help prevent constipation, which often occurs during fasting.

5. Drink Enough Water to Avoid Dehydration

Don't just focus on food, make sure you drink enough water during sahur. Dehydration can make your body weak, dizzy, and hard to concentrate. Ideally, drink at least 2-3 glasses of plain water during sahur. If you're bored with plain water, you can also drink:

• Coconut water – Contains natural electrolytes that help maintain fluid balance.

• Infused water – Can be made with a mix of lemon, mint, or cucumber for a fresher taste.

• Milk – Increases protein intake and helps hydrate the body.

Avoid caffeinated drinks like coffee and tea in excess, as they can make you urinate more frequently and become thirstier.

6. Avoid Foods That Can Make You Hungry or Thirsty Quickly

In addition to choosing good food, there are also foods that should be avoided during sahur. Some of them include:

• Salty and strongly spiced foods – Can make you thirsty quickly during the day.

• Fried foods – Although tasty, they can make your stomach feel bloated and you can get hungry quickly.

• Excessively sweet foods – Can cause your blood sugar to rise quickly, but also drop quickly, making you feel weak.

• Instant noodles – Low in fiber and can make you hungry again quickly.

It’s better to consume balanced food so that your body remains fit throughout the day.

(kpl/mfd)