Ramadan reflection, discipline and desired time to eat, where many people choose to modify their diet during this holy month, whether it is for health, moral or economic reasons.
In an interview with HT lifestyle, Dietist and clinical nutritionist at Bangalore’s Milan Fertility Hospital shared, “Protein plays an important role in muscle maintenance, satisfaction and energy levels. Since fasting hours are long, eating suhaur (pre-don food) and Iftar (food to break fasting) can help prevent muscle loss, prevent hunger and support recovery after fasting. Different types of plant-based and alternative protein sources can help you to be nourished in Ramadan. ,
He highlighted some of the best optional protein sources –
1. Falls: Dal, Chickpeas and Beans
Lentils, beans such as black beans, kidney beans and chickpeas are staples in Ramadan dishes, from soup to stu. They are rich in protein, fiber and slow digested carbs, which keep you full for a long time. Try to add pulses (lentil soup) or a chickpeas to your suhur or Iftar food.
2. Dairy and Dairy Options
Greek curd, cheese and buttermilk intestine provide high quality proteins with probiotics for health. If you prefer non-dairy options, firm almonds, soy-based proteins such as tofu, temperature or soy milk, oat milk can be a great option. A smoothie with yogurt, nuts and fruits makes a nutritious suhur option.
3. Eggs – versatile protein powerhouse
Eggs are one of the best protein sources, which provide all essential amino acids. They can be prepared in many ways, from boiled eggs in Suhur to a satisfactory Iftar -filled omelets.
4. Nuts and seeds
Almonds, walnuts, chia seeds and flaxseed are excellent sources of plant-based proteins, healthy fats and fiber. Sprinkle them on yogurt, blend them in smoothie, or enjoy a handful of fist in the form of light post-ex-XIC.
5. Whole grains and millet
Quinoa, brown rice, oats and whole wheat bread offers protein, fiber and continuous energy release. Quinoa is a complete protein-meaning that it contains all 9 essential amino acids that cannot make our body on its own, thus it makes a great meat option in salads and side dishes.
Reducing meat during Ramadan does not mean compromising on nutrition. By incorporating various types of legumes, dairy, eggs, nuts, etc., you can meet your protein needs while maintaining energy and strength. Eating a balanced and brainy will ensure that you are nourished and energetic for spiritual and physical welfare.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
