How to have a healthy Ramadan

If you’re abstaining from eating and drinking during Ramadan it’s important to remain focused, stay in shape and eat the right food when you break your fast. Here are some helpful pointers.

While Ramadan is a wonderful time for spiritual reflection it’s also vital that for the period before and after fasting you stick to a plan that ensures your body and mind remain in top condition throughout the month. For example, one key element to consider is preparation prior to abstinence, so make sure you speak to your physician.

If you have a condition such as diabetes (a common problem in the UAE) you may still be able to fast and your doctor can help you draw up a medical plan that will complement your fasting hours. This is a particularly sound practice if you’re on medication too. In order to help you through your fasting hours here are some tips on balanced eating, creative cooking and a deliciously healthy recipe, from the Imperial College London Diabetes Centre (ICLDC).

Spacing your meals out is essential. After having gone so long without anything passing your lips, try not to be tempted to just continuously eat from iftar until Fajr (first of the five daily prayers). Try to pace what you eat just as you would do normally throughout the day if you weren’t fasting. Equally, as obvious as it may sound, do not skip iftar and suhoor meals – these are your chance to get some sustenance in preparation for the next day. Do ensure you’re not over eating though and make sure you’re opting for well balanced, nutrient-packed food. The message is simple: aim for balanced eating.

A balanced suhoor is also key to healthy and safe fasting and to avoid hypoglycaemia (low blood sugar). If you are on medication, this will help to maintain blood glucose levels. Especially for suhoor, aim for slow-release carbohydrates and limit refined carbohydrates, such as white bread, short-grain rice and some cereals because these may result in earlier onset of hypoglycaemia during the long hours of fasting.

It’s not all just about the food you eat. The choices you make and how the food is cooked are equally as important, so use the breaking of your fast to get creative. Choose healthy cooking methods when it comes to things like pastries – something you’re sure to encounter a lot at iftar. Try baking things like samosas, pakoras and qatayef instead of deep-frying them. Aside from the food, try also taking Ramadan juices in moderation and aim for more servings of laban with mint, homemade iced green tea or even just plain water. Another useful hint is to use colourful and healthier options for desserts with fruit kebabs or fruit salad (with no added syrup). Opt for healthier fruits with low-glycemic index such as apples, oranges, plums, strawberries and grapefruit. These are all sensible choices. Also look for good carbohydrates, i.e. slow release carbohydrates, such as wholegrain bread, basmati rice and pasta cooked al dente (moderately cooked). Fast release carbohydrates, otherwise known as high-glycaemic index, and high sugar food such as potatoes are best avoided.

Given the increasing temperatures it’s also a good idea to be aware of dehydration, so drink plenty of water in the non-fasting hours. Also avoid drinks with high sugar content as a sudden surge of sugar into your system will result in a state of high blood glucose levels that can be quite nasty. The same goes for excess consumption of caffeinated drinks such as coffee, tea and sodas as these could dehydrate the body, resulting in water loss. And finally, moderate activity is good during fasting. A great example is a 30-minute walk after sunset. However, excessive exercise is best avoided.

Healthier food choices do not always mean a sacrifice in flavour or tradition either. ICLDC has come up with a collection of healthy recipes for the Holy Month of Ramadan, which are good for the entire summer. Its nutrition education manager Rahma Al Ketbi says the recipes are traditional in origin and have been redesigned to use healthier and lighter ingredients for those looking for low calorie, nutritious meals. ‘Research tells us that by improving the quality of life, people living with diabetes or those at high-risk can prevent and even reverse the symptoms,’ says Rahma. ‘Diet is a key criteria for a healthy lifestyle and we have developed a set of recipes that blend traditional cooking with lighter ingredient options.’
For more information visit www.icldc.ae.