Ramadan 2024: Today, March 12, marks the start of the Muslim holy month of Ramadan in India. During the one month of fasting, followers of the religion observe a quick for 13 to 14 hours a day, relying on the dawn and sundown time. Besides its non secular significance, fasting presents a number of well being advantages because it detoxifies the physique.

The two principal meals through the fasting interval are Iftar, which is eaten after sundown, and Sehri, which is consumed earlier than dawn. Here are some wholesome meals choices for Sehri, by means of which one can preserve the sensation of fullness for an extended interval, based mostly on the satiety index. The consumption of these foods at Sehri will assist verify starvation pangs.

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Potatoes

Potatoes are wealthy in starch, vitamin C, and a number of other different healthful vitamins that may assist cut back starvation pangs. It is healthier to have boiled, baked or shallow-fried potato-based meals relatively than consuming fried potatoes. Fried potatoes have a comparatively low rating, as per the satiety index.

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Pulses

Foods similar to beans, peas, chickpeas, and lentils are wealthy in protein and fibre content material and are extremely nutritious. Thus, pulses are slow-to-digest carbohydrates that preserve one full for an extended interval by offsetting starvation and managing calorie consumption, in keeping with a 2010 research within the journal Advances in Nutrition.

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High-fiber meals

High-fibre meals similar to barley, oats, rye, whole-wheat bread, legumes, greens similar to carrots or beetroot, and fruits similar to bananas and oranges assist management blood sugar ranges and ldl cholesterol whereas on the similar time offset starvation.

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Low-fat dairy merchandise

Low-fat dairy merchandise similar to yoghurt promote satiety and offset starvation.

Eggs

Eggs, a wonderful supply of protein, nutritional vitamins, and minerals, possess the properties of lowering starvation and lengthening satiety.

Nuts

Nuts are high-calorie meals which are wealthy in protein and unsaturated fat, that are efficient at growing satiety.

Lean meat and fish

Both meat and fish are excessive in protein and low in saturated fats, which fulfill starvation and preserve one full.