Is Olive Oil beneficial for Suhoor?

Suhoor, the pre-dawn meal consumed before the daily fast during Ramadan, plays a crucial role in sustaining energy levels throughout the day. Incorporating nutrient-dense foods into this meal is essential for maintaining health and well-being during the fasting period. One such food is olive oil, a staple in Middle Eastern cuisine, renowned for its numerous health benefits. But is olive oil a good choice for Suhoor? Let’s explore.​

Nutritional profile of olive oil

Olive oil, particularly extra virgin olive oil (EVOO), is rich in monounsaturated fats, primarily oleic acid, which has been linked to reduced inflammation and a lower risk of chronic diseases, such as heart disease. Additionally, olive oil contains significant amounts of antioxidants, including vitamin E and polyphenols, which combat oxidative stress in the body. ​

Health benefits relevant to fasting

• Satiety and Energy: The healthy fats in olive oil can promote a feeling of fullness, helping to control appetite during fasting hours. Including olive oil in Suhoor may aid in sustaining energy levels and reducing hunger pangs.​
• Digestive Health: Olive oil has mild laxative properties and can support digestive health, which is beneficial during Ramadan when meal patterns change.​
• Anti-Inflammatory Properties: The antioxidants in olive oil have strong anti-inflammatory effects, which can help reduce the risk of chronic diseases and support overall health during fasting. ​

Incorporating olive oil into Suhoor

Integrating olive oil into your Suhoor meal can be both simple and delicious. Here are some traditional and modern ways to do so:

• Drizzling Over Salads: Prepare a fresh salad with vegetables like cucumbers, tomatoes, and leafy greens, and dress it with olive oil and lemon juice. This not only adds flavor but also provides essential nutrients and hydration.​
• Spreading on Whole-Grain Bread: Instead of butter, use olive oil as a spread on whole-grain bread or toast. You can enhance the flavor by adding a sprinkle of za’atar or thyme.​
• Incorporating into Traditional Dishes: Dishes like Balaleet—a sweet and savory Emirati breakfast made of vermicelli and eggs—can be prepared using olive oil. This adds a unique flavor and boosts the dish’s nutritional profile.
• Cooking Eggs: Use olive oil to scramble or fry eggs. Eggs are a great source of protein, and cooking them in olive oil adds healthy fats, making the meal more satisfying.​

Traditional Emirati Suhoor Dishes featuring olive oil

In the UAE, traditional dishes often incorporate olive oil, making it easier to include in your Suhoor meal:​

• Harees: A simple and hearty dish made from wheat and meat (usually chicken or lamb), Harees is a staple during Ramadan. Preparing it with olive oil can enhance its flavor and nutritional value. ​
• Arseeyah: This comforting dish consists of rice and chicken, cooked to a porridge-like consistency. Incorporating olive oil can add depth to its flavor. ​

Considerations when using olive oil for Suhoor

While olive oil offers numerous health benefits, it’s important to use it appropriately:

• Portion Control: Although healthy, olive oil is calorie-dense. Moderation is key to avoid excessive calorie intake.​
• Quality Matters: Opt for extra virgin olive oil, as it is less processed and retains more nutrients and antioxidants compared to refined versions.
• Cooking Methods: While olive oil has a moderate smoke point, it’s best used for low to medium-heat cooking or as a finishing oil to preserve its health properties.

Conclusion

Incorporating olive oil into your Suhoor meal can be a beneficial addition, providing healthy fats, antioxidants, and enhancing satiety. Its versatility allows it to be used in various dishes, aligning with traditional Emirati cuisine and modern dietary practices. By choosing high-quality extra virgin olive oil and using it mindfully, you can enrich your Suhoor, supporting your health and well-being during Ramadan.​