Eating sahur is sometimes difficult for some people. However, this should not be ignored. Apart from fulfilling one of the sunnahs of fasting, eating sahur can also help provide energy so that the body is stronger in resisting hunger and thirst throughout the day.
Even so, you also need to remember that the menu consumed at dawn also plays an important role. In fact, there are a number of foods that can keep you full longer. Reporting from Eat This, here are a series of foods that are suitable for the sahur menu.
1. Fish
Fish/ Photo: Freepik.com/KamranAydinov
Fish contains high protein and healthy fats. These two ingredients can make you feel full longer. What's more, foods containing protein do require more time and energy to digest than carbohydrates.
In particular, the healthy fat content in fish such as omega-3 fatty acids also has many benefits. Not only is it able to keep blood sugar levels stable, but it can also help regulate appetite. There are a number of types of fish recommended, namely tuna, salmon and sardines.
2. Counts
Eggs/ Photo: Freepik.com/jcomp
Who often eats eggs at dawn? Well, apart from the way it can be processed, eggs are also a food that can keep you full for longer. This is because this food is rich in high quality protein which can help reduce the production of hunger hormones.
The healthy fat content in eggs can also reduce the risk of blood sugar spikes, which is one of the causes of hunger. It doesn't stop there, eggs also contain vitamin B12, iron, and selenium which can increase energy so that it helps you be stronger during fasting all day.
3. Oatmeal
Oatmeal/ Photo: Freepik.com/freepik
Oatmeal consists of whole grains that are rich in fiber, especially a type of soluble fiber called beta-glucan. Apart from that, this food also has a low glycemic index. This is what can help make you feel full longer after consuming oatmeal.
“Fiber can slow the digestion and absorption of carbohydrates, so it can keep your blood sugar levels stable and prevent spikes and dips that can trigger hunger,” says dietitian Steph Magill, MS, RD, CD, FAND.
So, you can use oatmeal as a simple sahur menu choice, especially if you don't have much time to cook.
4. Nuts
Nuts/ Photo: Freepik.com/KamranAydinov
Generally, nuts are more often consumed as a snack. However, who would have thought that this snack could actually make you less hungry. The reason is, nuts contain high levels of protein, fiber and healthy fats.
All of these ingredients contribute to slowing digestion and providing a longer satiety effect. As a reference, pistachios, walnuts, cashews, almonds and donkey nuts could be the right choice. If you want to use it as a sahur menu, you can process it into a smoothie with added fruit, put it in oatmeal, or you can also make it into peanut butter and eat it with bread.
5. Avocado
Avocado/ Photo: Freepik.com/pvproductions
For those of you magerans who are too lazy to cook at dawn, avocado could be the right idea. This fruit contains healthy fats, especially monounsaturated fats which can help regulate hunger hormones. In addition, avocados are also rich in fiber, which helps slow digestion and maintain feelings of fullness for a longer period of time.
Eating avocado as part of the sahur menu makes you less hungry during fasting. You can enjoy this fruit in various ways, whether eaten directly, made into a smoothie, or mixed into a salad.
So, those are a number of foods that can keep you full longer. Hopefully it can be your reference for sahur later, okay?
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