Whether it’s a bowl of cereal, a juicy samosa or a slice of cake to go with your evening cup of tea, sugar is a huge part of the Ramadan diet, with it being within easy and affordable reach at all times. Who said you don’t deserve a sweet treat after a long day of eating absolutely nothing? But how long does it take for you to start feeling irritable, tired or experience that all too familiar energy slump?
Millions of Muslims all over the world are fasting during the month of Ramadan, abstaining from food and water from dawn till dusk. However, it is common for many to feel tired and lethargic with the biggest challenges being hunger, irritability and sometimes headaches. The fasts are long with some days lasting up to 18 hours, so this is an important time for Muslims to take care of their health.
We are constantly reminded of the harm a sugar laden diet can cause us in the long term, with strong evidence highlighting its association with type 2 diabetes, risk of cardiovascular disease, stroke and weight gain.
But, let’s look at sugar more closely
The carbohydrates we eat are broken down into glucose, which we are able to use as a source of energy. Refined carbohydrates such as white breads, pasta, popular cereals, breakfast bars, croissants and other pastries are often laden in sugar and void of fibre, which would usually help to slow down the release of glucose. This can cause blood sugar levels to spike very quickly, giving us that desired burst of energy, which is shortly followed by a crash in sugar levels, affecting mood, concentration and energy levels. This swing between high and low is sometimes called ‘the blood sugar rollercoaster’. What we must do is prevent going for a ride in the first place, by allowing a gradual release of glucose to keep us going during the long fasting days.
Practical steps to sustain energy levels between meals during Ramadan
SMART SWAPS
Limit refined carbohydrates (cakes, cereals, biscuits, confectionary, white bread) and where possible, swap these with wholegrain bread/pasta, root vegetables, quinoa and oats which are much more slow releasing, helping to sustain energy levels.
ADDING FIBRE
The recommended intake of fibre is 30g per day however even on a normal day outside of Ramadan, individuals in the UK struggle to get in more than 17-18g. Including fibre through a variety of vegetables, whole grains, fruit, nuts and legumes (chickpeas, lentils and beans) will support digestive health and keep us full for longer.
BALANCE YOUR PLATE: PRE-DAWN MEAL
When you fast, your energy mainly depends on the glucose that you consume during your pre-dawn meal. What we choose to eat in the early hours of the morning can have a huge impact on our mood and energy levels for the rest of the day. Combining carbohydrates with some protein and healthy fats (nuts, seeds, eggs, fish, meat, dairy and legumes) will help to regulate blood sugar levels and improve satiety. Adding nuts/nut butter and seeds to an oat-based meal may be exactly what you need to help support your energy levels.
BALANCE YOUR PLATE: EVENING MEAL
Preparing a balanced meal such as soup with a meat broth, vegetables and legumes can be a great way to provide your body with the hydration and nutrients that it needs at the end of a fasting day. Stock up on essentials such as beans, lentils, nuts, seeds, brown rice and oats so that you don’t find yourself reaching for that frozen packet of samosas when you’re 20 minutes away from the finish line!
BE SAVVY ABOUT SWEETS
For those who cannot do without something sweet or if you’re hosting an Iftar party, see my list below for a few protein rich (and easy to make) options to avoid that dreaded blood sugar crash!
1) Dates stuffed with nut butter and dark chocolate
2) A bowl of colourful berries (blueberries, raspberries, strawberries, blackberries)
4) Dark chocolate (85%) with a handful of almonds/pistachios
5) Chia pudding with almond milk.
Place chia seeds, yoghurt, almond milk and honey into a jar. Add a lid to the jar and leave in the fridge overnight (or 6-8 hours). This will form a jelly like consistency and makes a great dessert or even breakfast!
*****This blog is not intended or implied to be a substitute for seeking professional medical advice, treatment or diagnosis. Information provided here is general, and not intended to treat, diagnose, prevent or cure any disease or conditions. Please contact your GP or private health consultant, if you have any personal health concerns, or consult a registered nutritional therapist for personalised dietary and lifestyle advice and guidance.
