Nutrition for Yom Kippur by Aliza Beer, MS RD

Health & F tness Nutrition for Yom Kippur

Do’s and Don’ts

By Aliza Beer MS, RD, CDN

Yom Kippur, the Day of Atonement, is the holiest day of the Jewish calendar. The holiday is a time of reflection and repentance, during which individuals will fast and abstain from food and drink. While fasting for 25 hours may appear daunting, our bodies are well adapted to handle prolonged periods of time without food. Today, many of us are surrounded by food; however, humans did not evolve this way and extinction would have occurred if we were unable to endure periods of time without a constant intake. Although refraining from food consumption is not an issue for most healthy individuals, abstaining from fluid intake does cause physiological stress and therefore preparing the body prior to the fast is essential. Additionally, while most healthy individuals can tolerate a 25-hour fast, for women who are pregnant or those with health conditions, it is important to speak to your doctor and rabbi prior to fasting to mitigate potential risks. as its major source of fuel. Carbohydrates supply the body with energy from glucose. After consumption, while some of the sugar will be utilized to immediately supply the body with energy, the remainder will be stored as glycogen. In the absence of food, we utilize glycogen, the body’s stored form of glucose, as our prime fuel source and this enables us to endure the fast without physiological distress.

While studies have shown that a shortterm fast may be beneficial, resulting in greater insulin sensitivity, fasting for longer periods of time, such as a 24-48 hour period, is associated with greater metabolic shifts that may be dangerous. Potential side effects of a longer term fast may include dehydration, electrolyte imbalance, and fatigue. When glycogen sources are not replenished, such as during a longer fast, your body will use protein and fat for energy. This may be dangerous, as without glycogen your body will burn protein and fat at a higher rate which may lead to the build-up of acidic ketones in the blood and a loss of muscle mass. The potential side effects of long-term starvation are not typically associated with a 25-hour fast and adequately nourishing your body prior to Yom Kippur will provide for a much easier fast.

Unlike camels, humans do not store water, and while we can live without food for long periods of time, this is not the case for water. Water is the largest component of our body weight, about 60%, and we are constantly losing it through activities such as breathing, sweating, and urine. Most individuals live in a state of partial dehydration. Therefore, adequately hydrating your body prior to Yom Kippur, when we engage in total fluid restriction, is critical.

Pre-Fast Hydration

Prior to the fast, hydration is key. Your body is largely made of water, and we are constantly losing water. Without adequate hydration, you may quickly become dehydrated, which can result in numerous side effects such as headaches, fatigue, and a lack of clarity. Additionally, when we are fasting, the pancreas will produce less insulin and insulin promotes water retention, so without insulin, your body will lose water more quickly.

When preparing for the fast, be sure to adequately hydrate yourself by having lots to drink. Keeping a water bottle next to you the entire day before the fast serves as an easy reminder to make you drink. Drink at least 2 liters of water over the course of the day. Adding fruit to your water may also add flavor to water and make it easier to drink. You will know you have drunk enough when your urine is a clear liquid color.

Prior to a fast, try to avoid caffeine by avoiding coffee and other high caffeinated drinks such as Coke, as caffeine is a mild diuretic and may lead to more frequent urination. Instead, focus on herbal teas to avoid the side effects of dehydration during the fast.

A common misconception is that drinking electrolyte water is superior to regular water, especially prior to the fast; however, this is not the case. While electrolyte water may enhance the minerals in your body needed for optimal function, such as sodium, potassium, magnesium and chloride, there is no added benefit when it comes to hydration. Additionally, these minerals can easily be obtained through a healthy and well-balanced diet. If your preference is to

drink electrolyte water, be sure to check the label to ensure there are no additional chemicals or sugar added to the beverage (like in Gatorade and Powerade). Additionally, many of these drinks are expensive. Making your own electrolyte drink may be more beneficial and cost-effective. To make a homemade lemon-lime drink, combine Himalayan salt, lemon juice, lime juice and unsweetened coconut water. Salt will help to prevent you from becoming dehydrated, and Himalayan salt, in particular, contains trace minerals such as magnesium, calcium, and potassium. Lemon and lime will provide electrolytes, vitamin C, and potassium. Coconut water is the clear liquid inside coconuts. It is a popular drink for rehydration because it contains electrolytes such as potassium, sodium, and magnesium.

High Carbs vs. High Protein

Consuming enough protein prior to the fast is important as this helps to promote satiety. However, most people prioritize a high protein and low carbohydrate diet, which is the opposite of what your body needs prior to a fast. Urea is produced during the breakdown of proteins, which requires water to enable your body to excrete this toxin. However, during the fast, when people are refraining from drinking, a high-protein, low-carb meal may lead to the buildup of urea in your blood.

Instead of a high protein meal before the fast, focusing more on a well-rounded meal that includes whole grain carbohydrates. Eating both protein and carbohydrates at the meal will prevent the buildup of toxins and lead to greater glycogen storage, which the body can utilize as energy throughout the fast.

Types of Carbs To Eat

Choose whole-grains that are higher in fiber over refined sources of carbohydrates. This will help to promote satiety and contribute to your glycogen storage instead of causing your blood sugar to immediately spike. Refined grains, such as white bread and pasta, do not contain fiber or vitamins and minerals. They are digested quickly and cause rapid spikes in blood sugar and insulin after a meal. Because they are low in fiber, they are quickly digested and may cause rapid swings in blood sugar, which may contribute to overeating, as these foods promote only short-term satiety.

Whole-grain carbohydrates, such as oats, barley, whole-wheat bread, and brown rice, contain fiber and take much longer to digest. Because whole-grains retain all parts of the grain – the bran, germ and endosperm – your body must digest all parts of the grain before the nutrients may be absorbed in the bloodstream. Unlike refined grains, whole-grains do not cause spikes in blood sugar and will promote long-lasting satiety.

What To Eat Before the Fast

Morning before the fast:

Start the day with a breakfast full of

Hydration

If you drink too much water too quickly, it may cause your blood to dilute, resulting in dizziness and confusion. It is

Adequately hydrating your body prior to Yom Kippur, when we engage in total fluid restriction, is critical.

whole-grains that will promote glycogen storage. Oatmeal topped with fresh fruit, cinnamon, and almond butter, or toast with scrambled egg and veggies are great choices. Remember your fluids!

Mid-morning snack ideas:

Berries with a little cottage cheese or Greek yogurt; apple with peanut butter; or a whole grain muffin, with a cup of herbal tea. Try to avoid coffee. important slowly sip on water, tea, or decaf coffee.

Eating

Begin eating slowly. Start with some fruit or bread. It is best to reintroduce your body to food slowly, and wait to have a proper meal until a little after you have broken the fast to eat more. Continue on to some scrambled eggs, tuna, or lox. A vegetable soup is a great post-fast dish. The most important thing is to reintroduce your body to food slowly to avoid gastric distress. Additionally, when we overeat post-fast, your blood sugar and insulin will instantly spike and will stress your body.

Key Takeaways

Many people make the mistake of overeating prior to or after the fast. This will negatively impact your blood sugar levels and likely result in a harder fast or a harder post-fast recovery. Healthy people are well adapted to endure a 25-hour fast and may observe Yom Kippur without causing physiological distress. Ensuring you are adequately hydrated and consume the appropriate foods to maximize your glycogen storage is the key to facilitating an easier fast!

Wishing all of my readers an easy fast and a gmar chasima tova!

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @ alizabeer.

Lunch:

Whole-wheat pasta with fish, or a sandwich with whole-wheat bread and tuna or turkey, and salad. Drink lots of water!

Pre-Fast Dinner:

Try to avoid eating lots of spices or very salty foods as they will promote thirst. Chicken soup with veggies is a good idea as this will provide additional hydration. The meal should consist of a lean protein such as chicken, roasted vegetables, and a small salad, as well as carbohydrates, such as brown rice or sweet potato. Consuming lots of salad will lead to bloating and will cause discomfort going into the fast.

Don’t overeat before the fast! It will not improve the outcome of the fast and eating a big meal will cause a rise in insulin and promote hunger sooner. Grapes and watermelon are good fruits to consume before the fast since they are high in sugar and water. Try to save the dessert for after the fast!

Post-Fast