Head of the Oils and Fats Department at the Food Industries and Nutrition Research Institute, National Research Centre.
The Philosophy of "Between Them":In Ramadan, we live a delicate balance; the word "Aroma of Ghee" brings to mind memories of gatherings, the scent of grandmothers' tagines, and the essence of authentic Arab cuisine, which is incomplete without a touch of richness. As for "Physical Well-being" it is the trust of fasting and the fuel that helps us to pray and work. This prescription is the bridge that connects the pleasure of taste with the lightness of the body.
1. The Mystery of "Digestive Shock": Why do we collapse after the Adhan?
During fasting, your digestive system enters a state of "hibernation" temporary. Therefore, surprising the stomach with heavy meals and fried foods immediately after the Adhan creates a physiological shock that transitions the body from complete stillness to sudden alert.
- 💊 The Prescription: Start with (water + dates ➡️ prayer ➡️ soup). These ten minutes act as a "startup protocol" that alerts enzymes before receiving heavy fats.
2. Secrets of "Good Aroma": Our Animal Treasures
Natural animal fats like (beef fat, lamb tail fat, camel hump fat, and butterfat) are not enemies as commonly believed. They are thermally stable fats (do not oxidize easily) and rich in vitamins.
- Baladi Ghee: It contains gut-friendly "butyric acid," which is the secret to the distinctive Ramadan aroma.
- 💡 Tip: Use it as a "flavoring" only; a small spoon is enough to give you the legendary taste without exceeding safe limits.
3. The "Parent Organization's" Standards: What Do Global Recommendations Say?
The World Health Organization (WHO) emphasizes that moderation is key, and it sets the following percentages:
- Total Fats: should not exceed 30% of your daily calories.
- Saturated Fats (ghee/animal fat): should not exceed 10% (approximately one tablespoon daily).
- Trans Fats (hydrogenated): Avoid them completely; they are a "thief" that robs your arteries of their health.
4. The "Smart Fats" Guide: The Right Type for the Right Task
Don't treat all fats the same way; choose wisely:
- 🌿 Olive Oil (The King of Finishing Touches): For fava beans, salads, and soups. Add it after removing the food from the heat to preserve the aroma and benefits of its antioxidants.
- 🥩 Animal Fats and Ghee: For stuffed vegetables, stews, and Kabsa; due to their high tolerance for long cooking times.
- 🔥 Frying Oils (Heavy-Duty): Use heat-tolerant oils (such as olein oil, high-oleic sunflower oil) sparingly, and at a temperature that doesn't reach the oil's "smoke point."
5. The Kitchen Lab: How to Cleverly Trick Your Senses?
You can achieve great taste with fewer drawbacks through these tricks:
- The Dilution Method: Mix a small amount of traditional ghee with a light vegetable oil. The aroma will impress your brain while your heart remains safe.
- Brush Magic: Brush the sambousek or qatayef with a light coating of ghee and bake them in the oven or air fryer. The result: 80% similar taste with 20% less fat.
- Cream and Syrup: The natural richness of cream in desserts helps you avoid excessive dissolved sugar (syrup).
6. The Mystery of Thirst and Sluggishness
Digesting heavy fats consumes large amounts of bodily fluids, so a fatty meal means double thirst on the following fasting day.
- 🌙 Suhoor Recommendations: Completely avoid fried foods and heavy animal fats. Replace them with "gentle fats" (olive oil, avocado, or raw nuts) for sustained energy without thirst.
Ramadan Takeaways
Fats in Ramadan are the 'aroma' of our table, not a 'burden' on our bodies. Success this month isn't about deprivation, but about quality choices, wise timing, and precise quantities.
Savor the richness of your table... and let the lightness of your body and the vigor of your worship be the true measure of your meal's success.
⚠️ Medical Disclaimer:This article provides general guidance. Individuals with gallbladder issues, high cholesterol, or heart conditions should consult a doctor to accurately determine their safe portions.
Happy Ramadan... and lasting health 🌙
Advertise
