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Suhoor, the pre-dawn meal, should consist of a balanced combination of complex carbohydrates, protein-rich foods, healthy fats, and hydrating foods to prevent dehydration and hypoglycemia
Proper diet planning is crucial for maintaining energy levels during Ramadan fasting. Smart suhoor and iftar planning play a vital role in ensuring stable blood sugar levels and sustained energy throughout the day. Suhoor, the pre-dawn meal, should consist of a balanced combination of complex carbohydrates, protein-rich foods, healthy fats, and hydrating foods to prevent dehydration and hypoglycemia. Dr Lovelena Munawar, Senior Consultant, Dr. Mohan’s Diabetes Specialities Centre, Chennai shares new age meal combinations to maintain energy during Ramzan fasting:
Consuming high-carbohydrate foods can cause sudden spikes in blood sugar, leading to hyperglycemia. To prevent this, it is advisable to include complex carbohydrates such as whole wheat bread, brown rice, high-fiber rice, quinoa, and millets. These foods help in maintaining steady blood sugar levels. Protein-rich foods like chicken, fish, and eggs have a glycemic index of zero, while cottage cheese, nuts, and yogurt have a medium glycemic index. These protein sources not only prevent fluctuations in blood sugar but also promote satiety, reducing hunger pangs later in the day. Additionally, protein supports muscle repair and growth.
Incorporating healthy fats into the diet is essential, as fats provide long-lasting energy and support heart health. Sources of healthy fats include avocados, olive oil, nuts, and lean meats such as skinless chicken. It is important to remember that fat should not be entirely eliminated but instead consumed in moderation.
Hydration is another critical aspect, as fasting during Ramadan involves abstaining from water as well. Including hydrating foods such as cucumbers, celery, and watermelon, along with consuming adequate water between fasting periods, helps maintain hydration levels and overall well-being.
Iftar: Breaking the Fast Wisely
It is traditional to break the fast with dates. However, to avoid excessive sugar intake, it is recommended to limit the consumption to one or two dry dates and increase water intake. Around 20–30% of the stomach should be filled with water or non-sugary fluids such as buttermilk, lime juice with salt, or hydrating fruits like watermelon, oranges, pears, and apples.
Vegetables such as carrots and bell peppers, rich in essential vitamins and minerals, should be included in the meal. Whole-grain crackers, breads, and healthy gravies made with dal, legumes, and lentils are excellent choices. Lean protein sources like chicken, fish, paneer, and tofu are crucial for muscle health and energy replenishment.
Healthy Snacking Between Iftar and Suhoor
For those who snack between iftar and suhoor, healthy options include nuts and seeds such as almonds, cashews, pumpkin seeds, and sunflower seeds. Dry fruits and fruit leathers can be consumed in moderation. Infused water options like green tea or lemon tea without sugar can be beneficial for digestion and hydration.
Tips for Sustained Energy Levels During Ramadan
1. Eat balanced meals incorporating complex carbohydrates, proteins, and healthy fats.
2. Stay hydrated between fasting hours by drinking water and consuming hydrating foods.
3. Avoid heavy meals that are fried, high in calories, or rich in unhealthy fats.
4. Aim for 7–8 hours of sleep to regulate energy levels and support overall health.
By following these strategies, individuals can maintain stable energy levels throughout the fasting period without compromising on nourishment or well-being.
