The article of Assoc. Prof. Dr. Murat Doğan, deputy dean of Istanbul Gelisim University (IGU), Faculty of Fine Arts (GSF), and lecturer of the Department of Gastronomy and Culinary Arts, was published in the Journal of Food Taste. The article was featured in the magazine's March issue with the title "How Should We Eat During Ramadan".
As we all know, our diet continues for eleven months and can change completely with the beginning of Ramadan. When we start fasting in Ramadan, our metabolism finds it difficult to adapt to this new order. Yes, how can we fast during Ramadan and spend Ramadan comfortably by overcoming all these difficulties? Unfortunately, there is no single stereotypical solution to the handicap I am trying to explain. Diets or diets are personal. What solutions should we consider then? First of all, we can say this. The energy of Ramadan diets may vary according to individuals. So, while I can get my daily energy with two plates of food, one plate can be enough for another friend. Theoretically, an average of 2000-2500 calories per day would be sufficient for a healthy individual. Since the two main meals, iftar, and sahur, are made at short intervals, food selection is also very important to reduce the burden on the digestive system. In the food selection, low-fat, low-salt, simple sugar-free, and abundant fiber-containing food sources should be preferred. Thus, it will be ensured that blood sugar remains in balance throughout the day and that the feeling of hunger and thirst is less. Apart from this, it will be beneficial for individuals with diabetes or heart disease to fast in consultation with their physician. I emphasize once again that all the recommendations I have explained and will explain are valid for healthy individuals.
Healthy individuals can have a more comfortable and healthy Ramadan if they watch the pregnant women I have listed below during Ramadan.
• Sahur should never be skipped. To maintain the feeling of fullness in sahur, whole wheat products with a low glycemic index (that is, do not increase your sugar rapidly) and legumes should be consumed.
• In iftar and sahur, fibrous foods (grain cereals, peas, spinach, etc.) and fruits high in vitamin C, foods rich in omega and folic acid (eggs, walnuts, almonds, and hazelnuts) should be included.
• Especially during Ramadan, we should avoid cola drinks, pickled foods, delicatessen products (salami, sausage, and sausage), and foods fried in oil.
• We should break our fast with a glass of warm water. Opening it with warm water will ensure that your digestive system, which has been working slowly for long hours, will work well.
• Then we should consume some dates, olives, or walnuts. The abundant fiber content of dates, olives, and walnuts will ensure the regular functioning of our intestines.
• We should start the meal with a bowl of soup. Especially, we should prefer soups such as lentils, ezogabine, and chicken broth, which are rich in protein. It would be great if we could help the feeling of saturation by consuming our soup slowly. In this way, we prevent our stomachs from filling up.
• Let our main meal be light. A light diet will do us good. I recommend that you consume baked meat or chicken, or legumes as the main course if you do not like meat products very much.
• We should consume a lot of salad with our main meal. However, it should be low-fat and have plenty of lemons. Because it contains a lot of fiber and is a source of vitamins and minerals, it will ensure the regular functioning of our intestines. In addition, we can ensure that we stay healthy by preventing overeating.
I wish Ramadan to bring health and peace to all humanity...
Stay well
Assoc. Prof. Dr. Murat Doğan
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