What foods does fasting consist of?

Fasting consists of a diet free of saturated fats and rich in monounsaturated and polyunsaturated fats, olives and olive oil but also seafood and nuts respectively. It is also rich in fiber, antioxidants and vitamins, which act against free radicals resulting in protective action against diseases such as coronary heart disease and hyperlipidemia. At the same time, however, it is quite rich in total fats and carbohydrates (starch) and purines, substances that elevate uric acid.

The most popular fasting foods include:

• Olive oil and olives are sources of monounsaturated fatty acids and vitamins E & A, carotenoids, potassium, calcium, phosphorus, iron and magnesium. Consumption requires attention regarding salt and calories. o Seafood which is a basic source of proteins of high biological value, rich in polyunsaturated fatty acids and low in saturated fat.
• Legumes that are rich in nutrients and fiber, but also in proteins of low biological value which, with the right combination, can become a source of proteins of high biological value.
• Nuts are excellent sources of plant-based protein, fiber and micronutrients such as calcium, B complex vitamins and omega-3 fatty acids.
• Halva is made with sesame, which is a food rich in unsaturated fats and simple sugars but also in total calories, so you need to be careful regarding serving size.
• Tarama, which is a good source of vitamins A and D, magnesium, zinc, phosphorus and potassium. But at the same time it is a food rich in salt and calories so it is necessary to pay attention to the serving size. o Soy, which -in a way, is a meat substitute but also a source of polyunsaturated fatty acids and omega-3 fatty acids, a protein of high biological value and soluble fiber.

Christina Karachotziti, Dietitian - Nutritionist, MSc