Expert advice on what to tuck into and avoid at meals during Ramadan, including tips for diabetics

Overeating, a common issue during Ramadan, can lead to indigestion and weight gain. And for diabetics, it's even more important to be careful. But what are the healthiest and most nutritious foods to dig into?

Make sure your suhoor includes food that will provide enough energy to last until iftar. Getty Images

Ramadan is not just a time to practise self-control and self-discipline. Some also point to the health benefits of fasting to help get rid of the toxins we build within the body. While the holy month’s guiding principles of self-discipline should also be applied when breaking the fast, the temptation to overindulge is often all too strong.

A particular problem of overeating is indigestion. Dr Amer Al Khatib, staff physician, gastroenterology at the Digestive Disease Institute at Cleveland Clinic Abu Dhabi, explains: “When you consume too much food over a short period of time, the muscles in your stomach cannot work as effectively. This slows down the digestion process and causes abdominal discomfort.

“Enjoy your meals during iftar and suhoor, but avoid overeating by eating slowly and making healthy choices. If you are not careful about how much and what types of food you are consuming, you may also gain weight.”

After consuming and digesting a meal, the body uses simple sugars, such as glucose, as its first source of energy, says Al Khatib. When we are fasting, our blood glucose level decreases, so the body must dip into its long-term energy stores, namely fat. The best way to maintain a nutritional balance during Ramadan is to approach your diet the way you might normally. Ensure you are eating balanced meals with the right proportion of healthy foods, including non-starchy vegetables, lean protein and whole grains.

Al Khatib stresses that suhoor should be a wholesome meal, providing enough energy to last until iftar. Eating complex carbohydrates, such as fruit and vegetables, beans, chickpeas and lentils, will provide a long-lasting energy source throughout the day. To help you stay full for longer, include low-fat dairy products and try to incorporate healthy, unsaturated fats such as avocado, unsalted nuts, salmon, olives and olive oil.

For iftar, he advises eating plenty of vegetables to get the required vitamins and nutrients. Choose whole grains, which also provide the body with energy and fibre, and grilled or baked lean meat such as skinless chicken or fish, which are good sources of protein.

“Eating dates is a traditional and healthy way to break your fast,” says Al Khatib. “Dates are an excellent source of fibre and natural sugars, which help boost energy levels.

“In addition, drink plenty of water to aid in the body’s rehydration and reduce the chances of overeating. You can also increase water intake by eating hydrating foods such as watermelon or the traditional Arabic fattoush salad, which contains water-rich vegetables such as cucumber and tomato.”

Dehydration may become even more severe in the current climate, especially among those who perform physical labour.

“Avoid caffeinated drinks such as coffee, tea and cola. Caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add empty calories to your diet,” says Al Khatib.

The issue of fasting is even more critical for diabetics, especially in the GCC where the condition is prevalent. Dr Farhana Bin Lootah, internal medicine specialist at Imperial College London Diabetes Centre, says: “If you are a type 1 or type 2 diabetic and intend to fast, you should be closely supervised by your doctor and ensure that your medication and blood sugar is regularly monitored to mitigate health risks.

“To keep yourself safe while fasting, you should test your blood sugar levels if you are taking medication to treat diabetes. Blood glucose testing will not break your fast according to Awqaf’s fatwa.” Awqaf, or the General Authority of Islamic Affairs and Endowments, is the UAE body that issues edicts, or fatwas, on Islamic law.

Bin Lootah adds that pregnant women, even those who do not have diabetes, are exempt from fasting because of their medical condition and Awqaf’s fatwa. During pregnancy, the mother’s body goes through a lot of changes that affect her and her baby’s health, so expectant mothers who have diabetes, or women who have developed gestational diabetes, are advised not to fast.

While some pregnant women choose to fast, it is important to understand the risks associated and the special care that is required during the fasting period – and to be closely monitored by a physician.

Another issue is when people don’t exercise during Ramadan, which prevents food from being properly digested. “Exercise is very beneficial for healthy digestion, because movement helps stimulate the natural contraction of intestinal muscles, encouraging the food to move through your intestines more rhythmically,” says Bin Lootah.

“Taking up some light exercises after breaking your fast at iftar, such as brisk walking or swimming, can help the body remain active, reduce lethargy and help your digestive system. If you are diabetic, it is important that you test your blood sugars before and after exercise and perhaps have a light protein snack before exercise.”

Tips to digest

1. Avoid overeating and eat slowly to prevent indigestion. Planning your meals ahead will help you avoid binging.

2. Eat fibre-rich foods such as vegetables and fruit. Replace rich desserts with almonds and dates.

3. Avoid tea, coffee and other caffeinated drinks as much as possible. During fasting the body uses up glucose energy stores and caffeine lowers your glucose levels even more.

4. Stay well hydrated during non-fasting hours by drinking plenty of water. Eating fruit before sunrise, in particular, helps to keep the body hydrated during the day.

5. Exercise is not only good for the body, but also for the mind. A brisk walk after breaking your fast keeps the body active, reduces lethargy and helps the digestive system.