Healthy dietary practices during Ramazan

by A.H. Mohamed Rushdi

The month of Ramazan has begun I thought of sharing a few important aspects concerning dietary practises during Ramazan as it is a month not only to refresh our “imaan” (faith) but also to regulate our systems and mechanisms in the body.

Even though, Ramazan has many health benefits most people are concerned only about the health benefits, but failing to practise at least a few healthy eating habits. It is unfortunate that body conditions of some become worse during Ramazan, due to poor dietary habits.

Changes that occur in when avoidng meals

It is important to get a basic idea about the changes taking place in our bodies during fasting, it will help to understand the basics behind healthy eating options.

The changes that occur depend on the length of the fast-day. Even though we start fasting at dawn technically our body enters into a fasting state eight hours or so after our last meal, when the gut fcompletes absorption of nutrients from the food.

In a normal state, glucose is the main source of energy which is stored in the liver and muscles. But during a fast this storage is used initially, to provide energy. Next, when stored glucose runs out, then, fat becomes the next source of energy. Only with prolonged (continuous) fast of many days or weeks does the body eventually turn to protein.

Now this is technically called starvation and is unhealthy.

You don’t have to worry as during Ramazan you get an opportunity to refill your energy at “sahar” and “ifthar” meal times. During Ramazan, first you use your glucose and then gradually the fat as the main source of energy.

But having two meals protects you from going into starvation stage which is not good for the body. It means, Ramazan will not lead to a situation where all the glucose and fat in the body are used and lead to the unhealthy situation where the proteins are also needed to be used.

Therefore, as the glucose reserves are depleted and only the fats are used to get energy for the body during Ramazan, it helps in weight loss and reducing obesity, which has many benefits such as, better control of diabetes and reducing blood pressure. In the long run; it also reduces blood cholesterol levels.

Healthy Dietary Habits during Ramazan Fasting can improve your health. But if the right food is not consumed then you may get negative results. The main factor is not the act of fasting but the type of food that you take between “sahar” and “ifthar”.

To make it easier for you all, some basic guidelines for “sahar” and“ifthar” are provided and the relevant points in both sections can be used for “dinner” also.

During Sahar

Don’t skip the sahar meal with just a few sips of water. It is like breakfast. This meal should be a moderate meal that can provide energy for many hours. It is also the Sunnah of Prophet Muhammad (P.B.U.H) to have meals at sahar. Use Food which release energy slowly in our body for sahar meal, like wheat and cereals.

Include complex carbohydrate foods which are rich in fibre, such as those found in grain and seed. (For example, whole wheat, brown rice, dhal, beans, bran, fruits and vegetables) Fibre-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity.

Use Whole wheat and unpolished rice instead of White rice and bread as they absorb necessary vitamins and minerals from our bodies. Choose lower fat and lean cuts of meat. Remove the skin in chicken and remove any visible fat before cooking. Because they have ample amount of fat and it will not help to deplete the unnecessary fat by fasting, instead it increases the fat reserves.

Try to avoid, salt and salted food, such as pickles, sauces, nuts, chips. Because dehydration is a risk due to limited fluid intake during the day, and high salt foods can further increase this risk by drawing fluids out of your body.

Eat fresh fruit and vegetables, particularly during sahar. But this is rarely seen among us.

Drink plenty of water and fruit juice during sahar to maintain proper fluid levels. Avoid too much tea or coffee (Caffiene) at sahar. Both of these are substances that promote the production of urine, when consumed in large quantities. Therefore, the body can lose valuable minerals, salts and fluids that you need during the day.

Avoid overeating at sahar. It can cause further metabolic imbalance, like highs and lows in your blood sugar and dehydration.

During Ifthar

Ifthar should remain as a meal not a big feast with lots of unhealthy dishes. It is best to keep your meals light and Include at least three dates to break the fast. It will to help provide the much needed “instant” energy along with hydration.

Include at least one cup of fresh fruit juice for ifhar as it can help to normalise possible low sugar condition called hypoglycaemia as well as, can give an instant and healthy energy boost.Drink as much fluid (preferably water) as possible. It is advisable to consume at least 8-12 cups between ifthar and bedtime so that your body may adjust fluid levels in time for the next day. Avoid fried and fatty foods such as french fries, fried samosa, greasy curries and biriyani.

High-fat foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramazan. Bake or grill foods instead of frying them, and if frying.

Decrease the amount of oil used. Try and measure the oil in spoonfuls instead of just pouring it from the bottle.

Have fibre-rich foods for ifthar. Because, fasting during the day can increase stomach acid content and cause feelings of pain or discomfort. High-fibre foods can help neutralise this acid and reduce pain.

Avoid food containing too much sugar. These are sources of empty calories with very little nutritional value. While they may provide you with instant energy, they will not sustain you through the day and night.

Eat slowly and chew food well. Because you have not eaten all day, there will be a tendency to want to eat a large quantity of food quickly. Remember that it takes 20 minutes for your stomach to tell your brain that you are full — put small portions on your plate first.

Avoid sleeping immediately after iftar and sahar meals, since your body will require time to digest the food. Wait for 2–3 hrs before sleeping. Performing prayers and other religious activities not at home, but in the mosque, will be ideal for body and soul.

The Islamic view of healthy eating

Prophet Muhammad said “The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, than a third should be his food, a third for his drink and a third left for air. (Sunan Al Tirmizi)” Our body is a gift from Allah. It is His “amaanath” and we have to take care of it for a fixed period of time.

The size, amount and type of food we eat have direct impact on our body. The food we consume affects our behavior and personality. Overeating is not encouraged in Islam.

Overeating and imbalance eating increases the worldly appetite and makes our body sluggish and lazy which directly results in dulling our soul and spiritual growth.

Therefore, may almighty Allah shower his blessings for us to take the optimum use of this holy month to refresh our “imaan” while try our best, not to miss the health benefits of Ramazan by practising the better dietary practices and make sure we took care of our body – which is a the “amaanath” of Almighty.

The writer is a Postgraduate Student in Food Science and Technology, University of Peradeniya.