Healthy eating tips during Ramadan

During Ramadan, healthy Muslims practice daily fasting from dawn to sunset, which may be considered intermittent fasting.

The fast is broken twice a day: Iftar, when breaking the fast at sunset, and Suhoor, when breaking the fast before dawn. While it’s only natural to want to eat enough to maintain yourself throughout the day, excessive eating tends to lead to the feeling of heaviness. Here are some healthy eating tips to consider:

From Iftar…

Dates

Traditionally, the fast is broken by eating three dates. Not only are dates high in fiber, complex carbohydrates, healthy natural sugar, and minerals, they also aid digestion and are an excellent source of energy and nutrients. After a long day of fasting, eating dates regulate your body’s blood glucose levels, due to the fiber and the complex carbohydrates. This prevents a sudden rise in blood glucose after a long fast, by causing a moderate and a gradual rise in insulin.

Water, soup, and liquids

Drinking a glass of water will rehydrate your body immediately after eating dates. Soup is a common dish served throughout the month of Ramadan. This simple dish helps the stomach to recover after a day of fasting and aids digestion. Popular soups include variations of lentil soup as well as harira soup which is made of dried legumes (lentils, chickpeas, and fava beans).

Vegetables and legumes

Healthy food full of vegetables, legumes, and fruit are recommended to have as solids after the soup, to enrich your body with the needed vitamins, minerals, and phytonutrients. This will provide you with energy for the body to function optimally. A salad is a very typical dish that is served as an accompaniment. A traditional Middle East salad called fattoush contains tomatoes, cucumber, lettuce, onion, parsley, mint, and dry bread.

Healthy proteins and fats

Based on the nutritional guidelines, it is recommended that we cut back on red meat and to eat more white meat and fish instead. Don’t forget about eggs and dairy products, like yogurt, as a good source of both healthy fat and protein. Try to avoid eating too much cheese as they are high in saturated fats, which are not considered a healthy source of fat.

Finally, plant-based proteins are a rich source of nutrients and a very good alternative to animal-based protein. Enrich your dishes with healthy fats such as olive oil, avocado, and nuts.

… to Suhoorto Suhoor

As Suhoor needs to provide you with enough energy to last until Iftar, it’s important to choose the right foods that will sustain you throughout the day.

Complex carbohydrates, especially based on fibre

During digestion, carbohydrates are turned to glucose, which gives the body energy. Incorporating complex carbohydrates such as beans, chickpeas, lentils, and starchy vegetables into your meals will provide you with a long-lasting source of energy to sustain you throughout the day.

Healthy proteins, fats and oil

Dairy products are a good option to take during Suhoor, especially yogurt. Keep in mind to add healthy fats like olive and avocado oil, as well as unsalted nuts. This will provide you with long-lasting energy and will help you sustain yourself throughout the day.

Staying hydrated

Drink lots of water – especially if you live in temperate climates – to stay hydrated. The high temperatures cause you to sweat more, thereby losing fluids. It’s therefore important to replace these fluids with water. Also, consider incorporating other hydrating foods into your meals. Foods that are high in water include watermelon, cucumber, and tomato. A great example of a hydrating dish is the traditional Middle East fattoush salad.

Expert Opinion

“For years, the study of the effect of intermittent fasting and its benefits on the body have been investigated,” says Dr. Sara Habashneh Sánchez, Medical Advisor at Cigna.

“Evidence from decades of animal and human research points to wide-ranging health benefits of intermittent fasting. The National Institute of Aging, US Department of Health and Human Services conducted a review of the research, which was published in the New England Journal of Medicine. (2)

“Keep in mind that the beneficial effects always come from fasting in a healthy way, which is why I recommend that you follow the guidelines shared above.

“Wishing you a Holy and Healthy Month of Ramadan!”

For more healthy living inspiration, check our Body&Mind blog here.

REFERENCES:

1.??????Research on intermittent fasting shows health benefits. US Department of Health and Human Services. https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits. Accessed February 7, 2022.

2.?????Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine. https://www.nejm.org/doi/full/10.1056/NEJMx190038. Accessed February 7, 2022.