Nutrition During Ramadan

Sakina Mustansir

Registered Dietician

Prime Medical Centre, Dubai

Low Glycemic Index Foods and why they are good for people who are fasting

Nutrition During Ramadan…..

is no diff from a regular healthy eating pattern. Similarly complex carbs over simple carbs, good quality lean proteins over fatty proteins, good fats over bad fats needs to be followed. Again taking in mind the long period of abstinence from food does not necessitate over eating or over indulgence in feast to make up for the fasted period. This would lead to weight gain as our body’s metabolism slows down during Ramadan fasting. Metabolism goes down- calorie requirement decreases- so with low budget of calories, one needs to invest them in the best possible way to gain maximum benefits. Avoid empty calories with no nutrition.

The best way to invest our calories would be in Foods with a low Glycemic Index .The lower the GI, the slower the food is converted to sugar and the longer it satisfies your hunger. Selecting refined carbohydrates and high sugar foods and drinks especially during suhur, causes the body to produce too much insulin which in turn causes the blood sugar to drop showing up symptoms like weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), headache, and palpitations during the fasting hours. Selecting low GI foods helps maintain normal blood sugar, minimises hunger pangs & satisfies appetite and optimizes brain power and mental focus during the day.

Here is a recommended list of foods to include in the diet during Ramadan:

·         Eggs - excellent suhoor meal, high in protein to keep us full and choline to boost brain health and memory.

·         Fish - Rich source of protein as well as healthy fats EPA and DHA which is not only heart healthy but also helps boost concentration during the fasting hours. Also found in walnuts and Flaxseeds.

·         Chicken - Known as a major source of lean and high quality slow digesting protein to keep us full, but it is a food that actually provides a broad spectrum of nutrients. Being a rich source of B vitamins specially B3 and B6, it supports the immune system, alleviate depression and keeps the blood sugar in the normal range, and selenium which plays a role in preventing cell damage.

·         Lentils - Small but a mighty member of the legume family are a very good source of cholesterol lowering fibre and the high fibre content prevents blood sugar levels from rising rapidly after a meal. Lentils balances the blood sugar levels while providing steady, slow burning energy. Also lentils can increase our energy by replenishing our iron stores.

·         Walnuts - A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. Walnuts contain several antioxidants, such as melatonin and quinone juglone, that cannot be found in other nuts. The anti-inflammatory effects of omega-3 (reduces the risk of heart diseases), when combined with the lower risk of oxidative stress ensured by antioxidants, help prevent and treat prostate and breast cancer.

Research has shown that the highly potent phytonutrient quinone juglone destroys cancer and precancerous cells while leaving healthy tissue intact.

Seven walnuts a day is all it takes to benefit from the nut’s numerous health benefits.

·         Fruits - Fruits are hydrating as well as nourishing. Watermelon can best beat the summer fasting. The fruit is mostly water and sugar it's packed with essential rehydration salts magnesium, calcium, sodium and potassium so it can actually hydrate you more effectively than water. Other fruits for this summer are –Oranges/berries/grapefruit/cantouloupe/coconut water/pineapple/grapes and mango. Eat alteast 2-3 fruits every day.

·         Fibrous Vegetables - Help increase the feeling of fullness. Brocolli, lettuce, spinach, cabbage, peas, beet root, carrots, corn, cauliflower, peppers, cucumbers- all pack a punch of antioxidants, pytochemicals with a range of health benefits. Atleast 3-4 servings of vegetables should be taken.

·         Buttermilk - This cooling drink is known to reduce body heat during the scorching summers. It’s a thirst quencher and prevents dehydration. Rich source of Calcium, phosphorous, B12, protein, Potassium. It’s easily digested and it also populates the digestive system with good bacteria thus preventing digestive troubles and enhancing the immune system during the fasting days.

·         Oats - High in fiber and therefore a great choice for suhoor. The fibre in oats will help prevent constipation and stomach upset during fasting. A filling smoothie with whole banana (magnesium and potassium), yogurt (protein), almonds (vitamin E and healthy fat) and oats (fiber and whole grain).

·         Barley - The great value of barley is that it's nourishing, easy to digest, and soothing and emollient to the GI tract, with no residual astringency that might aggravate colic or bloating. Its very tradition stems from the fact that Prophet Mohammed himself ended his daily prescribed fast in Ramadan with dates, water, and often barley broth. In Greek Medicine barley is used during breaking fasts, cleansing diets and detoxification.

·         Extra virgin Olive oil - It’s the oil that contains 70% of its fat in the form of a monounsaturated, omega 9 fatty acid which has long been identified for its Cholesterol balancing in the body. Cancer preventive, heart protective, anti oxidant and anti inflammatory properties of Olive oil is worth to include the oil in the diet. Olive oil is a legendary culinary oil with very difficult to match health benefits.

·         Brown rice - The difference between brown rice and white rice is not just colour. Packed with a double punch of being a concentrated source of fibre and selenium, the risk of colon cancer is substantially reduced. Further the oil in whole brown rice (rice bran oil) reduces LDL cholesterol. Its beneficial role is also seen in Metabolic syndrome, heart disease, type 2 diabetes and bone health.

·         Dates - Ramadan Iftar staple. The body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates are good source of sugars. They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas), a key rehydration mineral. They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.

·         Figs – They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.

·         Soups - Great for Iftar. It is hugely refreshing and nutritious--a quick shot of thirst-slaking liquid with hunger-relieving solid nutrition that prepares the body and soul for the prayers that follow, before the proper evening meal is taken. Helps restore water and mineral balance in the body after the long hours of fasting.

·         Raw, Unfiltered Honey - Contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. Not a Low GI food but a good choice during iftar. It is an excellent source of antioxidants and even has anti bacterial effects.

·         Water - With 15 hour fasts in the middle of summer, we risk dehydration if we don’t drink enough water. Reduce caffeinated drinks such as tea and coffee and dark colas which can have a diuretic effect and make you lose much needed fluid during summer fasting. Also high sodium foods should be avoided to prevent increased thirst during fasting.

It’s always advisable to take a Low GI diet as much as possible but you need not eliminate eating high GI foods but Remember to include them with low GI foods at each meal, and to avoid eating high GI foods on their own, but rather to mix them with low GI foods, which will give an intermediate GI overall.

Diabetics have to follow a more intensive plan with low GI foods while regularly monitoring their glucose levels. If any symptoms of low glucose level persist, one should immediately consume a sugary drink, sugar or place any other sugar rich sweet under your tongue.