Sub-optimal food choices for breaking a fast
Do you ever wonder what to eat after a period of fasting? The truth is that the food you break the fast with is as important as the fast itself. Here are some tips:
A. Avoid breaking a fast with carbohydrates and sugary drinks or juices. This can may sabotage the benefits from your fasting period. Simple carbohydrates can cause a spike in blood glucose levels. The excess glucose, as you know, gets stored up as fat in the body especially if eaten later at night when you’re likely not as active as you are during the day. Here’s the way out. Pair your carbohydrates with proteins.
Carbohydrates will supply the energy boost that the body needs after fasting while the protein will help you to stay fuller longer (likely help to eat fewer carbs). Protein slows down the absorption of carbs as the body exerts more energy to digest the protein than it does the carbs (I prefer eating protein before or with the carbs). Protein is good but it must be eaten in moderation especially for individuals with certain health challenges e.g., kidney disease. Check with your physician to know your daily recommended protein consumption.
B. Fiber-rich foods, raw foods are good for overall health. Some high-fiber foods and raw foods are known culprits for stomach cramps, gassiness, and bloating especially after a fast because they are not easily digested. This can be very painful and uncomfortable, keeping you up at night. The way out: Avoid excessive fiber intake while breaking a fast. Opt for soft, well-cooked foods. Avoid taking fiber supplements during this time if you can. Make sure to drink enough water.
C. Probiotics are your friend. These can be from supplements or yogurts. Probiotics enhance digestion by supplying healthy bacteria that your gut needs to digest the foods. They aid in the removal of waste from the body by excretion. Greek yogurts, kefirs are good sources of probiotics (and protein). Plain Greek yogurts are lower in calories. Adding chopped (soft or lightly steamed) fruits to plain Greek yogurt is a good way to break your fast and curb hunger.
© Yemi Agboola, January 25, 2022
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