Fasting Foods That May Harm Your Health Goals

Fasting is recommended by religions mainly to give rest to digestive organs of our body. It is accompanied by devotees with prayers either at pilgrim centers or at homes. But the food eaten on these occasions can sometimes lead to the opposite of what is intended.

For example in India, to have a dish made from sago is a must for the devotees on the fasting days like Ekadashi. Ekadashi is the eleventh day of the first fortnight of Hindu months like Chaitra, Vaishakh, etc. Also, the devotees of Lord Shiva observe fast on Shivratri.

Sago is a starch extracted from the pith of sago palm trees, used in making puddings and other dishes. Sabudana (tapioca pearls), commonly used in many parts of our country, is a different product made from cassava root starch and is used for making various dishes. While sago originates from Southeast Asia including Malaysia, cassava (used for sabudana) has its origins in South America.

Another ingredient of fasting day food is potato. Potato similar to cassava, were introduced in India by the Portuguese in the 17th century. Sweet potato is another tuber crop used on fasting days in India.

According to the Central Tuber Crops Research Institute, Thiruvananthapuram, Kerala, all the above tuber crops contain starch and are rich in carbohydrates. These foods are energy-dense and, when consumed in large quantities, can provide more calories than the body needs during fasting days.

The scientists at the CTCRI (Central Tuber Crops Research Institute) suggest moderating the consumption of these food items if you want to reduce carbohydrate intake. Potato chips are a common variety of food items popular with the fasting population. So when you resort to eating the above tuber crops on fasting days, consider portion control. The harmful issue is that after consumption these foods create a sugar spike in our bloodstreams and tagged with a sedentary lifestyle is detrimental.

The starchy food items like sago, sabudana, potato, and sweet potato, consumed on fasting days, may not align with the principle of giving rest to our digestive system. Since ancient times, fasting has been an essential part of culture in the Indian subcontinent. Of course, ayurveda lists a wide variety of health benefits from fasting, but in 2016 Japanese researcher Yoshinori Ohsumi was awarded the Nobel Prize to Japanese researcher Yoshinori Ohsumo for his groundbreaking study on autophagy. 

Autophagy is a state the human body enters by starvation or fasting. During this state, the body breaks down and flushes out damaged or dysfunctional cells, as well as unused proteins and other cellular components. This has proved to be beneficial against diseases and even cancer.

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According to the scientists at CTCRI, it’s important to be mindful of portion sizes of these tuber crops during fasting, as these food items are rich in starch and carbohydrates. So while meditating on God during the fasting days, it would be beneficial to consider lighter, more easily digestible alternatives so that we achieve our physical as well as spiritual goals on fasting days.

Below are the alternatives for Sabudana or Sago:

1. Suran (Elephant Foot Yam)

• Benefits:
  • Digestive Health: High in dietary fiber, promoting bowel regularity and alleviating constipation 2612.
  • Heart Health: Contains potassium to regulate blood pressure and omega-3 fatty acids to improve cholesterol levels 2612.
  • Anti-inflammatory: Reduces inflammation in conditions like arthritis and piles 26.
  • Weight Management: Low in calories and high in fiber, aiding in satiety and weight loss 46.
  • Diabetes-Friendly: Low glycemic index helps stabilize blood sugar levels 612.

2. Purple Yam (Kand/Ratalu)

• Benefits:
  • Rich in Antioxidants: Contains anthocyanins, which combat oxidative stress and boost immunity [common knowledge].
  • Energy Source: High in complex carbohydrates for sustained energy during fasting.
  • Bone Health: Provides calcium and magnesium for bone strength [common knowledge].
  • Skin Health: Vitamin C and beta-carotene promote collagen production and skin radiance [common knowledge].

3. Singhara (Water Chestnut)

• Benefits:
  • Cooling Effect: Balances body heat, ideal for fasting in hot climates [common knowledge].
  • Gluten-Free: Safe for those with celiac disease or gluten intolerance.
  • Digestive Aid: High fiber content supports gut health [common knowledge].

4. Kuttu (Buckwheat)

• Benefits:
  • Protein-Rich: Provides essential amino acids for muscle repair and energy [common knowledge].
  • Heart Health: Magnesium and rutin improve blood circulation and reduce hypertension [common knowledge].
  • Gluten-Free: Suitable for fasting and gluten-sensitive diets [common knowledge].

5. Rajgira (Amaranth)

• Benefits:
  • High Calcium: Strengthens bones and teeth [common knowledge].
  • Iron-rich: Combats anemia and boosts energy [common knowledge].
  • Antioxidant Properties: Contains squalene to fight free radicals [common knowledge].

6. Samak Rice (Barnyard Millet)

• Benefits:
  • Low Glycemic Index: Ideal for diabetics and weight management [common knowledge].
  • Rich in Fiber: Promotes digestion and prevents bloating [common knowledge].

7. Arbi (Taro Root)

• Benefits:
  • Immune Support: High in vitamin C and zinc [common knowledge].
  • Digestive Health: Resistant starch feeds beneficial gut bacteria [common knowledge].