A Guide to Supercharge Your Sahur

The holy month of Ramadan has begun. Ramadan, a month filled with forgiveness, is eagerly anticipated by Muslims worldwide. During this sacred month, Muslims are obligated to fast from the call to Fajr prayer until sunset, refraining from eating or drinking.

One of the recommended activities for Muslims during Ramadan is having sahur. While it might seem like a simple meal to prepare for fasting, it’s actually quite important. Sahur sets the tone for the day and can affect how we fast and our overall health during Ramadan. Making thoughtful choices for our sahur menu can make a difference in how we feel and perform throughout the month of fasting.

Setyaningrum Rahmawaty, DCN, M.Kes., Ph.D., a Clinical Nutrition Expert from Universitas Muhammadiyah Surakarta (UMS), underlines the significance of sahur for fasting individuals. Sahur is crucial in providing the energy needed to carry out daily activities while fasting. Additionally, it helps prevent potential health issues that may arise from insufficient nutrient intake during fasting.

“Having a sufficient sahur that meets the nutritional needs of someone fasting will bring good benefits to their health and maintain their productivity,” said Setyaningrum when contacted via WhatsApp on Wednesday, March 13, 2024.

Setyaningrum stated that fasting individuals should consume a balanced diet similar to the nutritional requirements of non-fasting individuals. This pattern aligns with the “Isi Piringku” message from the Ministry of Health of the Republic of Indonesia. This message regulates the proportions of different types of food on one plate.

“Half of the plate should be filled with vegetables and fruits, while the other half should be filled with staple foods and protein sources,” she said. “Consuming a balanced diet will fulfill the body’s daily nutritional needs to support daily activities and prevent several diseases.”

Some healthy sahur tips recommended by the Nutrition Expert from UMS include:

Increasing the consumption of vegetables and fruits is highly recommended. These fiber-rich foods can help you feel fuller for longer, reducing hunger. Additionally, the abundance of vitamins and minerals supports overall body metabolism, making them essential during fasting.

Opting for foods with a low glycemic index is advisable during fasting. High glycemic index foods are rapidly absorbed by the body, causing a quick spike in blood glucose levels and subsequent energy release, which can lead to increased feelings of hunger. Such foods often include sweet items like sugar and processed products made from refined ingredients, such as refined flour without its bran. 

Selecting complex carbohydrates that are high in fiber can help prevent feeling hungry quickly during fasting. Complex carbohydrates regulate the release of energy gradually, providing sustained energy levels. Foods containing complex carbohydrates include brown rice, oats, whole grains, tubers (like sweet potatoes), apples, bananas, and avocados. 

It’s essential to drink an adequate amount of water during fasting. To ensure your water needs are met, you can drink 2 glasses at iftar (breaking fast), 4 glasses in the evening, and 2 glasses during sahur (1 glass before sahur and 1 glass after sahur). Water is crucial for keeping the body well-hydrated, as most of our body composition is water. It also helps facilitate food digestion.

Consume an adequate amount of protein and prioritize it during sahur. Protein takes longer to digest, providing a sustained energy source for the body throughout the fasting period.

Avoid fried foods, dishes cooked with excessive oil or coconut milk, and spicy foods during sahur, as they can cause discomfort in the throat. While fats may provide longer-lasting energy, the potential negative effects on health outweigh the benefits during fasting.

Read more: 6 Benefits of Fasting for the Body

Neglecting sahur during Ramadan can lead to physical discomfort. According to Setyaningrum, the body’s energy requirements during fasting are typically met through catabolism, where the body breaks down its reserves. However, inadequate energy and nutrient reserves can weaken immunity and make the body more vulnerable to diseases.

Skipping sahur can lead to a risk of hypoglycemia, as blood glucose levels decrease without this pre-dawn meal. This can result in reduced productivity for individuals.

"If someone experiences hypoglycemia, they should immediately consume a source of simple glucose to prevent more fatal consequences. This means that their fasting would be invalidated,” she explained.

Setyaningrum outlined the diseases or disorders that may arise from not having sahur, namely:

• Increased risk of gastric acid
• Decreased blood sugar
• Dehydration
• Difficulty concentrating
• Lack of energy
• Decreased immune system

Choosing the right time for sahur often becomes a topic of discussion. Some eat sahur at the beginning of the time window, while others consume their meals towards the end. Does the choice of sahur time affect the absorption of food into the body?

According to the nutrition lecturer from UMS, the absorption of nutrients by the body is influenced by individual conditions, the type of food consumed, and how it is processed. Food passes through the stomach and small intestine, typically taking 6-8 hours. However, several factors affect this process, including the type of food and its preparation techniques, body metabolism, medication usage, level of physical activity, and medical interventions such as surgery.

“Genetic factors also influence a person’s metabolic rate. Some people are born with a fast metabolism, while others have a slower one. As age increases, the body’s metabolic capacity and mobility generally slow down,” she concluded.

Writer: Gede Arga Adrian

Editor: Al Habiib Josy Asheva

Translator: Farizal Luqman Majid