Fasting: Is It Beneficial for Our Health?
The fasting practices mandated by the Greek Orthodox Church appear to resemble the Mediterranean Diet and semi-vegetarian diets. Additionally, fasting has been associated with several health benefits, including weight management and blood sugar regulation.
Common Mistakes During Fasting
One of the most common mistakes people make when fasting is neglecting sufficient protein intake while focusing heavily on carbohydrates (often
overconsuming bread or pasta) for satiety.
Four Protein-Rich Food Groups to Focus on During Fasting
Legumes:
Legumes are an excellent source of protein, carbohydrates, fiber, and iron.
They can be used in numerous recipes, from soups and salads to falafel and hummus. Nowadays, legume-based pasta and ready-to-eat cooked legumes are also widely available.
To enhance the amino acid profile of legumes, pair them with rice, bread, or other grains for a complete protein source.
Nuts, Seeds & Their Butters
Nuts, seeds, and their butters are excellent sources of protein, healthy fats, fiber, and various micronutrients. They can be incorporated into breakfasts and snacks, such as oatmeal with banana, nuts, and peanut butter, oat bars
with seeds, or the classic tahini & honey on bread. Nuts can also
be paired with fruits for a nutritious snack.
Soy & Its Products:
Few foods offer as much versatility as soy. As a legume, soy provides high-quality protein and is rich in B vitamins, manganese, phosphorus, vitamin K, and magnesium. It can be consumed in various forms, from edamame beans and soy mince to soy yogurt, cheese, drinks, and tofu-based dishes.
From snacks like soy beans (emadame beans), to minced soy, yogurt, cheese and soy drink, or tofu, the recipes are countless!substitutes.
Regarding dairy alternatives, soy-based products are an excellent choice during fasting since they contain more protein than other plant-based milk
substitutes.
Seafood:
Seafood is permitted during fasting and serves as an excellent protein source.
It can be prepared in various ways, such as stews, tomato-based dishes, or combined with pasta, rice, or stuffed calamari recipes.
Fasting provides an opportunity to explore new plant-based foods and recipes.
Be sure to incorporate a variety of vegetables (which also contain protein) and mushrooms (though they contain less protein than advertised, they are highly nutritious). Additionally, consider trying quinoa (a complete protein and fiber source) and nutritional yeast (rich in vitamin B12 and with a cheese-like flavor).
