Daniel Fast Food List – Overview
The Daniel Fast is typically a restrictive vegan diet that includes plant-based and whole foods and fruits. The biblical plan emphasizes the consumption of processed foods where possible.
Only water and vegetables are mentioned in the scripture, but the term pulse is also illustrated as a seed or bean grown for food.
What should the ideal Daniel Fast food list menu contain? Let’s discuss it below.
You can consume fresh or frozen fruits. Experts of the Daniel diet recommend low-glycemic fruits like apples, berries, cherries, grapefruit, grapes, dried apricots, strawberries, and peaches.
Foods with a low glycemic index limit blood sugar spikes, reducing unnecessary cravings. Low glycemic diet plans reduce the risk of developing heart-related complications and diabetes.
While canned fruit can be a good option for the Daniel Fast, it should not contain added preservatives, coloring, or sugar.
Opt for unprocessed whole grains like barley, amaranth, quinoa, brown rice, wheat, millet, and oats. Yeast-based or leavened bread is not recommended in the Daniel Fast.
However, you can consume flat or yeast-free bread and whole-grain bread.
Consuming whole meals helps lower the risk of obesity and diabetes and promotes healthy digestion.
However, it’s essential to understand that whole grains are not ideal for everybody. Consult your doctor if you develop severe complications.
Canned, frozen, or fresh vegetables are ideal for this diet plan but should not contain added salt.
Some of the best vegetable options during a Daniel Fast are Brussels sprouts, broccoli, and cauliflower. These vegetables are rich in fiber, which keeps you fuller for longer.
Consuming a high-fiber diet lowers your blood sugar and cholesterol levels.
Canned and dried legumes are ideal for the Daniel Fast. If you choose canned options, make sure they do not contain salt or any other additives.
Some legumes you may opt for include chickpeas, black beans, and lentils.
You can also consume Tofu as long as it does not contain artificial additives. Apart from being nutrient-dense, legumes contain antioxidants that prevent cell damage.
They also promote heart health and reduce the risk of type 2 diabetes.
High-Quality Plant-Based Oils
While experts of the Daniel Fast recommend plant-based oils, you should use them in moderation.
Some healthy options include olive, coconut, peanut, canola, sesame, and avocado oils. Walnut and grape seed oils are other healthy options you may want to consider.
Seeds and Nuts
While you can consume seeds and nuts, they should either be dry-roasted or raw and not contain salt additives.
Spices and Herbs
Spices and herbs are critical in flavoring meals during your fasting period. Invest in different fresh herbs and have a collection of dry herbs to choose from.
Some of the popularly used spices include:
- Cinnamon comes with an anti-diabetic effect and can lower blood sugar levels. This spice also has a potent antioxidant activity, reduces inflammation, and can lower triglycerides and cholesterol in the blood.
- Sage improves memory and brain function. This spice comes with potent healing properties, with some research suggesting that it reduces symptoms of Alzheimer’s disease.
- Cayenne pepper comes with capsaicin, a component that helps reduce appetite while increasing fat burning. Often, capsaicin is a critical ingredient in weight loss supplements. This component may also contain anti-cancer properties.
- This herb enhances blood sugar control and also contains 4-hydroxy isoleucine, a protein that improves insulin function.
Some existing studies suggest that consuming a gram of fenugreek extract daily can reduce blood sugar levels in people with diabetes.
Foods You Should Avoid While on the Daniel Fast
Eggs and Meat
The Daniel Fast bans any animal protein. Participants can get protein from whole grains, legumes, seeds, and nuts instead.
The Daniel Fast discourages any processed beyond packaging foods like fried, vegan friendly, and frozen packaged foods. Instead, participants should consume unprocessed whole meals.
If you love burgers, you will have to ditch them during the Daniel fast unless you make them using approved ingredients.
Dairy is also banned during the Daniel Fast. However, participants can substitute dairy with homemade or unprocessed non-dairy milk, especially in recipes.
Apart from sugar, you should avoid honey, maple syrup, and any other types of natural sweeteners during the Daniel Fast.
The only sweetener you should use is fruits. For example, dates and bananas are good options for sweetening your oatmeal serving during breakfast.
However, these sugar-rich fruits should be consumed in moderation.
Mints and Chewing Gum
Numerous gum types are available in the market today, many of which claim to contain zero sugar content.
However, the Daniel Fast discourages any chewing gum because it may contain other prohibited ingredients.
If you have to use gum as a dessert option, read the ingredients and nutritional information carefully.
Some of the available brands contain sugar alcohols and chemical additives, which you should avoid while fasting.
The only permitted beverage during the Daniel Fast is water. Keep your coffee, wine, soda, kombucha, and juice out of sight until you complete the program.
Flavored water contains added flavoring agents, meaning it’s not ideal for consumption during the Daniel Fast.
If you struggle to maintain a healthy water intake, consider spicing up your water by adding herbs and fruits.
Lard, margarine, ghee, butter, or any other type of shortening is not allowed during the Daniel Fast.
Consider investing in high-quality cold-processed vegetable oil if you must use oil in your meals. The only solid fat option you may use in this case includes seed or nut butter.
Make sure the seed or nut is the key ingredient.
What are some of the Main Benefits of a Plant-Based Diet?
Choosing a plant-based diet instead of animal protein has various benefits, as shown below.
Lowers the Risk of Dementia and Cognitive Damage
According to a Frontiers in Aging Neuroscience report published in 2017, there is a direct connection between high vegetable and fruit consumption and a low risk of dementia and cognitive damage.
The secret, in this case, lies in nutrient-dense plant-based diets such as folate, vitamins, and antioxidants, which have remarkable cognitive benefits.
Lowers Bad Cholesterol Levels
Some studies conducted on plant-based diets containing fiber, soy, and nuts reported reduced blood concentrations of LDL (low-density lipoprotein) and TC (Total cholesterol) cholesterol in people who consumed these foods.
A considerable percentage of the Daniel Fast food list is made of plant-based and wholemeal foods.
Participants should avoid meat and dairy products during the Daniel Fast.
Following a plant-based diet strictly can help you reap significant health benefits.