If you are fasting this Ramadan, these expert tips will come in handy (including for diabetics)

Sohini Banerjee, consultant dietician, ILS Hospitals, Howrah (Kolkata) said that during the fasting hours, when no food or drink is consumed, “the body uses its stores of carbohydrate (from the liver and muscles) and fat to provide energy once all the calories from the foods consumed during the pre-dawn period has been used up”.

“The body cannot store water, so the kidneys conserve as much water as possible by reducing the amount lost in the urine. However, the body cannot avoid losing some water when you go to the toilet, through your skin and when you breathe, and when you sweat,” said Banerjee.

According to Banerjee, most people who fast during Ramadan will experience mild dehydration, which may cause headaches, tiredness and difficulty concentrating. “However, studies have suggested that this is not harmful to health, provided that enough fluids are consumed after breaking the fast to replace those lost during the day. However, if you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water – ideally with sugar and salt – a sugary drink or rehydration solution. If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate,” advised Banerjee.

For those who would normally consume caffeinated drinks such as tea and coffee during the day, the lack of caffeine during the fast may initially lead to headaches and tiredness. “This may ease over the course of Ramadan as the body adjusts to going without caffeine during the day,” noted Banerjee.

People should end their fasting for the day with fluids and nourishing foods like dates (Source: Getty Images/Thinkstock)

Once the fast is broken, the body can rehydrate and gain energy from the foods and drinks consumed. Having not eaten for a long period, you may find it helpful to eat slowly when breaking the fast and to start with plenty of fluids and low-fat, fluid-rich foods.

*Drinking plenty of fluids, as well as consuming fluid-rich foods, such as fruit, vegetables, yogurt, soups and stews, is very important to replace fluids lost during the day and to start the next day of fasting well hydrated. Salt stimulates thirst, so it’s a good idea to avoid consuming a lot of salty foods. The pre-dawn meal, suhoor, provides fluids and energy for the day of fasting ahead, so making healthy choices can help you to cope better with the fast,” Banerjee further added.

While iftar meals are often a time for celebration, with families and friends coming together to break their fasts, it’s important not to go overboard. “Consuming a lot of deep fried, creamy and sweet foods may cause you to gain weight during Ramadan. In fact, Ramadan can be a good time to make changes to improve the balance of your diet — one that you can sustain in the long term,” Banerjee said.

However, the changes to eating habits and lack of fluids during the day may cause constipation for some people. “When you can eat and drink, consuming plenty of high fibre foods, such as wholegrains, high fibre cereals, bran, fruit and vegetables, beans, lentils, dried fruit and nuts alongside plenty of fluids may help ease constipation as well as doing some light physical activity, such as going for a walk after iftar is recommended,” advised Banerjee.

What to eat and drink at iftar and suhoor?

Drinks – Water, milk, fruit juices or smoothies – water provides hydration without any extra calories or added sugars. Milk and fruit-based drinks provide some natural sugars and nutrients – these are also good to break the fast. But avoid having sugar-laced drinks after breaking the fast as these can lead to too much sugar and calorie consumption.
Dates – Traditionally eaten to break the fast since the time of Prophet Muhammad, dates provide natural sugars for energy, minerals like potassium, copper and manganese, and are a source of fibre. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients.
Fruit – A traditional way to break the fast in South Asian cultures, fruit provides natural sugars for energy, fluid, and some vitamins and minerals.
Soup – A traditional way to break the fast in many Arab countries. Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.

Here’s what diabetics need to keep in mind when fasting for Ramadan (Source: Getty Images/Thinkstock)

What should diabetics keep in mind?

Calling Ramadan fasting “excellent” for type 2 diabetics, Khushboo Jain Tibrewala, diabetes educator and founder, The Health Pantry, said eating just one meal in the day, helps us shift away from a state of “insulin dominance”. However, for diabetics, the fasting does come with a few dos and don’ts.

*It’s important to eat a low glycemic index meal. This means the meal should have a combination of proteins, natural fats, fibre and cereals like rice, roti, etc, said Tibrewala.

*Avoid eating over processed foods like maida, white sugar, breads, etc.

*The tradition of breaking the fast with a date is excellent for your health. “You could use dates as a sweetener in your desserts too. This will reduce overall glycemic index of the meal and provide multiple minerals,” Tibrewala mentioned.

*Make sure your meal includes a good amount of vegetables. “You can have them in compressed forms like chutneys, purees added to any gravy, etc.”

*While it may not be possible always, “try to stick to lean meats and seafood“, Tibrewala said.

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