How Protein Supports Metabolism and Recovery during Ramadan – News18
Last Updated:
This Ramadan, take charge of your nutrition and prioritise protein and healthy fats
Fasting from dawn to sunset builds discipline and gratitude while benefiting health. Suhoor provides lasting energy, and Iftar restores nutrients.
Ramadan is a month of spiritual reflection and discipline, but the long fasting hours can take a toll on the body. To maintain energy, metabolism, and muscle recovery, consuming the right nutrients during Suhoor (pre-dawn meal) and Iftar (post-sunset meal) is crucial. Among all nutrients, protein plays a vital role in supporting metabolism, preventing muscle loss, and aiding post-fast recovery. Incorporating high-quality protein sources like Fortune Soya Chunks, Fortune Chana Dal, and Fortune Biryani Special Basmati Rice, along with healthy fats from Fortune Xpert Pro Sugar Conscious Oil, can help keep your body strong, energetic, and healthy throughout the fasting period. Sonia Shah – Health Coach and Nutrition Advisor, Fortune Foods, AWL Agri Business Ltd. (Formerly known as Adani Wilmar Ltd.) shares all you need to know:
Protein often gets overlooked during Ramadan as most people rely heavily on carbohydrates and fried foods. One should, however, never forget that it’s an essential nutrient in boosting metabolism by increasing calorie-burning and energy levels; it also prevents muscle breakdown by protecting muscle mass during fasting, aids post-Iftar recovery by repairing cells and tissues after a long fasting period, reduces hunger pangs and sugar cravings, and builds immunity to strengthen the body’s defences during fasting. By including high-protein foods in suhoor and iftar, you can sustain energy, improve digestion, and recover faster from daily fasting.
Soya Chunks is an excellent source of plant-based protein; it also contains more protein than eggs or meat per gram. They help sustain energy levels and support muscle recovery after fasting. A great recipe idea is a Paneer and Chia Seed Wrap for suhoor. Sauté paneer with onions, tomatoes, and spices in oil. Soak chia seeds in warm water for five minutes before mixing it with the paneer. Stuff and wrap it in a whole-wheat roti, and serve warm. This meal is high in protein and slow digesting for sustained energy, while also being rich in omega-3s and fibre that are necessary for digestion.
The ingredient of chana dal is packed with protein, fibre, and essential nutrients that support digestion and metabolism. A great way to incorporate it is by making chana dal pancakes for suhoor. Soak Chana Dal, blend with green chillies, and cook as pancakes. Use oil for frying to reduce cholesterol and blood sugar spikes. Serve with Greek yogurt for an extra protein boost. This meal keeps you full for longer while aiding digestion and blood sugar control.
Besan (gram flour) is a powerhouse of plant-based protein and fibre, making it a fantastic choice for fasting meals. It helps in muscle recovery, boosting metabolism, and keeping you full for longer. A great recipe idea is a high-protein Besan Cheela (Gram Flour Pancake). Mix Besan with chopped vegetables, spices, and water to form a smooth batter. Heat a pan and add oil. Pour a ladleful of batter and spread evenly. Cook on medium flame until golden brown on both sides and serve with mint chutney or yogurt. This dish is high in plant-based protein, supports metabolism, keeps you full, and is easy to digest, making it great for iftar or suhoor.
Healthy fats are just as important as protein when it comes to metabolism and recovery. Oil is specially designed to reduce blood sugar spikes, control high blood pressure, and enrich food with essential fatty acids for recovery. It can be drizzled over cooked meals for added nutrition or used in light cooking for enhanced flavour and health benefits.
While it’s essential to eat high-protein foods like eggs, Soya Chunks, and Chana Dal for suhoor, for iftar, breaking the fast with a balanced meal, including protein, healthy fats, and complex carbs, is ideal. Avoid fried and sugary foods that cause energy crashes, but drink plenty of water and hydrating fluids as it aids digestion and muscle recovery.
This Ramadan, take charge of your nutrition and prioritise protein and healthy fats. Embrace ingredients like Besan, Soya Chunks, and Xpert Pro Sugar Conscious Oil to create delicious and nourishing suhoor and iftar meals that will fuel your body and support your well-being throughout the holy month. Make this Ramadan your healthiest yet!
