How to Eat Healthy in Ramadan?
Ramadan is a holy month of fasting, introspection and prayer for Muslims, the followers of Islam. It is celebrated as the month during which Muhammad received the initial revelations of the Quran, the holy book for Muslims. Fasting is one of the five fundamental principles of Islam. Each day during Ramadan, Muslims do not eat or drink from dawn to sunset. They are also supposed to avoid impure thoughts and bad behavior.
Muslims break their daily fasts by sharing meals with family and friends, and the end of Ramadan is celebrated with a three-day festival known as Eid al-Fitr, one of Islam’s major holidays. Ramadan always falls on the ninth month of the 12-month Islamic calendar. Ramadan 2022 begins at sunset on Saturday, April 2, and ends on the evening of Monday, May 2.
By following simple guidelines, it may help you lose weight and decrease blood pressure and cholesterol. Alternatively, over-indulging at Iftar and Suhoor can cause weight gain. The Holy month is often seen as a time to practice self-control, self-discipline, sacrifice and empathy for those less fortunate. It is encouraged to try to maintain these practices even outside of fasting hours.
Drink plenty of water and eat hydrating foods during Ramadan
Drink plenty of water between Iftar and Suhoor. High temperatures can also make you sweat more, so it is important to drink fluids to replace what you lose during the day (at least 10 glasses). You can also increase water intake by eating hydrating foods. Try adding watermelon to your Suhoor meal or eat it as a sweet treat after Iftar. The traditional Arabic fattoush salad contains plenty of hydrating cucumber and tomato. Avoid caffeinated drinks such as coffee, tea and cola, because caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add calories to your diet.
Variety is the spice of life.
Eat a variety of foods during the evening. Now, more than ever, your body needs good nourishment to compensate for the stress of fasting. Whole grains, vegetables, fruits, lean protein, healthy fat (fat from plants, like olive oil and nuts)—all of these are important to give your body all the nutrients it needs. It takes the body about 20 minutes to register that it’s had enough to eat. So don’t go overboard with eating during iftar. Eating mindfully and listening for when your hunger is actually satisfied puts less stress on your body and gives you more energy than eating huge amounts at one time.
Avoid sugar, and Sweet
We all crave something sweet when we open our rozas but sugar results in highs and lows that leaves you with more cravings and thus messes up your metabolism. Sugar gives you empty calories without nutritional benefits and is key in Ramazan over-eating.
Totally giving up sugar may be a stretch but limiting it is essential. Stay away from those giant special-offer bottles of Coke or Pepsi. If you’re like me and Ramazan wouldn’t be the same without Rooh Afzah, gradually reduce the amount you use to limit the sugar hit.
Eating a healthy, balanced Iftar
Eating three dates to break your fast is a traditional and healthy way to begin Iftar. Dates are an excellent source of fiber. Incorporate plenty of vegetables to provide vital vitamins and nutrients. Choose whole grains, which provide the body with energy and fiber. Enjoy grilled or baked lean meat, skinless chicken and fish, to get a good portion of healthy protein. In general, avoid fried and processed foods high in fat or sugar. Enjoy your meal and avoid overeating by eating slowly.
Meal suggestions
Suhoor
- Oatmeal with a low fat laban smoothie made with fresh fruit
- Lentil soup with chopped carrot, celery and onion
- Zucchini labneh dip with fresh chopped vegetables
Iftar
- Chicken, baked with sautéed vegetables and served with chickpeas
- Baked fish with roasted vegetables and brown rice
- Baked falafel served with salad, pita bread
Exercise and Fasting
Doing slow or moderate exercises are advised. Experts suggest brisk walk, slow jogging, cycling, cross training and light machine exercises at gym for the Ramadan. Above all, eating a balanced diet and taking adequate amount of liquids are necessary to help maintain a healthy exercise routine during the month.
The time of your workout is just as important as what exercises you do. Choose a time when you are fueled but still have an opportunity to fit in a post-workout meal. The best options are after breaking fast but before your main iftar meal and just before suhoor if you can face getting up that early. If you’re used to training on an empty stomach then just before breaking your fast will also work but lack of hydration could be an issue.
Fasting with diabetes
Much research has been done on the health implications of fasting for people with both type 1 and type 2 diabetes. Type 2 diabetes tends to be particularly prevalent in people of south-Asian and black African descent, many of whom may be Muslim. There can be a risk of dehydration and hypoglycaemia, for those with diabetes who observe the fast, especially in the spring and summer when days are longer and warmer.
It is permissible in Islam for those with a health condition such as diabetes not to fast. However, Ramadan fasting has great spiritual significance for Muslims and many with diabetes do choose to fast. Whether to fast or not is a personal decision for each individual. If you are diabetic and are planning to fast it’s advisable to visit your doctor or healthcare team to talk about how to manage your condition while fasting.
