Healthy Fats: The Secret Ingredient for a Longer-Lasting Fast For years, fat was unfairly demonized in the health world. However, we now know that healthy fats are essential for hormone production, brain health, and—most importantly during Ramadan—satiety. Adding a single teaspoon of healthy oil to your Suhoor can transform your fasting experience.
At Seattle Support Services, we focus on evidence-based nutrition. Incorporating oils like olive oil or corn oil into your pre-dawn meal is a simple hack to stay full for hours longer.
How Fats Increase Satiety
Fats are the slowest macronutrient to leave the stomach. They trigger the release of cholecystokinin (CCK), a hormone that signals to your brain that you are full.
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Delayed Gastric Emptying: By adding a teaspoon of oil to your beans or salad at Suhoor, you slow down the digestion of the entire meal. This means the energy from your carbohydrates is released even more slowly.
Choosing the Right Oils
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Extra Virgin Olive Oil: The gold standard of healthy fats. It is rich in monounsaturated fats and oleocanthal, a potent anti-inflammatory compound. It’s perfect for drizzling over labneh or foul.
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Corn Oil: A good source of Vitamin E and phytosterols, which can help manage cholesterol levels. It has a higher smoke point, though for Suhoor, it is best used raw or lightly cooked.
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Flaxseed Oil (Zait Al-Har): Extremely high in Omega-3 fatty acids, which support heart health and reduce inflammation.
The “One Teaspoon” Rule
You don’t need much. One teaspoon (about 5-9 grams) of oil contains approximately 45-80 calories. This small addition provides a high “satiety return on investment.” It’s enough to coat the stomach and slow digestion without making the meal feel overly greasy or heavy.
Balancing Fats with Fiber
The magic happens when you combine healthy oils with fiber. For example:
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Foul Medames with Olive Oil: The fiber from the beans and the fat from the oil create a “slow-burn” fuel.
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Whole Wheat Toast with Avocado or Oil: A stable energy source for the brain.
Long-term Health Benefits
Beyond just satiety, choosing these oils over butter or ghee at Suhoor helps maintain healthy cholesterol levels and supports cardiovascular health throughout the year.
Conclusion
Don’t fear the fat. A small, intentional addition of healthy oil to your Suhoor is the secret weapon for a comfortable, hunger-free fast. It’s a small change that yields massive results in how you feel and perform during the long hours of Ramadan.
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