How to have a balanced diet during fasting?
During the fasting period, the diet changes for most people as we abstain from animal foods such as meat, fish, dairy products and eggs. Of course, there is also a large portion of people who are vegetarians or vegans, therefore their diet does not change at all during it.
What are the benefits of fasting
Fasting, when done with the right food combinations, has beneficial properties as it involves a reduced intake of animal foods from the diet, and consequently a reduced intake of saturated fats, which are the most harmful. This results in a reduction in cholesterol and triglyceride levels, especially in those whose levels exceed normal levels.
Lowering blood pressure can also be included in the benefits of fasting. Reducing the intake of cheeses high in salt while increasing the intake of fruits and vegetables rich in potassium results in improved blood pressure levels.
In addition, fasting contributes to improving bowel function, as by increasing the consumption of vegetables and fruits, we also increase the intake of insoluble fiber that helps our digestive system function better.
What should I pay attention to?
Due to the exclusion of several foods during the fasting period, you need to pay attention to variety and combinations, so that you can consume all the nutrients in sufficient quantities.
Protein
The fasting period prohibits animal sources of protein, so we must replace our protein with plant sources. Such sources are:
Legumes
Legumes are a group of foods that offer us plant protein and we can consume them in many variations. They are rich in fiber, minerals and vitamins. The protein of legumes can be converted into a high biological value, equivalent to meat, by combining it with a cereal such as rice. So try lentil rice, chickpeas with barley or black-eyed peas with bulgur for a complete meal.
Seafood
Seafood contains proteins of high biological value and is rich in phosphorus and magnesium. These foods, although high in cholesterol, are low in saturated fat and are particularly rich in omega-3 fats, which have been shown to improve heart function.
Mushrooms
We find them in many different recipes, as they are a worthy substitute for meat. The special nutritional and antioxidant value of mushrooms is also due to their high content in calcium, magnesium, phosphorus, potassium, folic acid and selenium.
Soy Products
Soy protein contains all the essential amino acids, making it of high biological value, like protein from animal foods. It is a source of valuable nutrients since it is rich in calcium, magnesium, zinc, iron and selenium.
We can consume soy either in the form of minced meat, or in dairy products (milk, soy yogurt) but also as cheese (tofu).
Nuts – Plant-based nut products
Nuts are a source of monounsaturated fatty acids, proteins and vitamins. A handful of almonds provides 35% of the recommended daily intake of vitamin E, which is an important antioxidant for the human body.
Very popular products are nut butters which are also rich in protein. Peanut butter is 30% protein. You can enjoy it for breakfast with a slice of wholemeal bread, as a snack with fruit or even just with a spoon. We must not forget that peanut butter, like all nuts, is rich in calories, so it is very easy to exceed our daily calorie goal if we do not consume it in moderation.
Quinoa
Quinoa is characterized as a pseudocereal, it is rich in fiber, magnesium and iron. It is a source of protein of high biological value, which means that it contains all nine essential amino acids and has a nutritional value equivalent to that of animal products. Quinoa is very easy to cook and boils like rice. It is recommended to soak it in a little water before boiling to reduce the amount of phytic acid. It can be used as a side dish to a main meal instead of rice or pasta, but also in salads to make a complete meal.
Iron
One of the big issues of fasting as well as vegetarian diets is adequate iron intake. The iron found in animal-based foods (heme) is absorbed much better by our body, compared to plant-based iron (non-heme).
Of the products allowed during fasting, we can only get heme iron from seafood.
Rich sources of non-heme iron include the following:
- Legumes (lentils, beans, chickpeas)
- Vegetables such as spinach, broccoli and beet greens
- Dried fruits (prunes, apricots, figs, raisins)
- Dark chocolate
- Toleasse
Vegetable iron is absorbed more easily when combined with vitamin C. So we add foods rich in vitamin C such as lemon, peppers, tomatoes and oranges. In addition, we want to avoid the simultaneous consumption of calcium (dairy products) and beverages containing tannins and caffeine, as they reduce iron absorption. Such beverages include tea, coffee, and cola drinks.
Calcium
Another common deficiency during fasting is calcium. The majority of calcium we get in our diet comes from milk and dairy products.
The recommended daily intake of calcium is 1,000mg, and 1 glass of milk, 1 cup of yogurt, and 1 piece of cheese will meet that requirement. Some important fasting sources of calcium include soy and its derivatives, sesame and its products such as tahini, dark green leafy vegetables such as spinach, mushrooms, and almonds. Of course, we should emphasize that plant-based foods such as milk substitutes (almond milk, rice milk, etc.) are usually fortified with calcium to help meet our daily needs. For maximum absorption of calcium, we need an acidic environment, so consuming foods containing calcium with orange or lemon juice helps in better absorption.
Children under eighteen years of age, women during menopause as well as the elderly need a high consumption of calcium and it would be good to include fortified foods or a supplement in their diet during fasting.
Is fasting for everyone?
Very well-designed fasting diets have an adequacy in all nutrients. There are certainly groups of people who need even more training from a specialist to meet their specific needs. These include high-level athletes, pregnant and breastfeeding women, adolescents who need iron during menstruation, people with diabetes and people with osteoporosis. However, official bodies point out that they are suitable at all stages of life, if they are properly formed by a specialist.
