Nutrition tips for Ramzan: How to healthfully navigate fasting in the holy month

The holy month of Ramzan brings with it a great deal of devotion, strength, discipline, and patience. The devout fast the entire day, not eating or drinking anything from sunrise till sunset. Fasting during the hot summer days can be extremely challenging. "Considering the long fasting duration of this month we must keep in mind that avoiding dehydration is paramount, hence it is advised that during the eating hours of the day people should concentrate on hydrating themselves with adequate fluid intake, heavy protein intake, and having food items like veggies and fruits which are rich in fiber and vitamin as opposed to greasy and heavy food which can cause gut health issues during the fasting hours of the day," says Aayushi Lakhapati, certified Nutritionist and co-founder at UpNourish, a health and wellness brand.

It is equally important to note that by following simple measures, Ramzan fasting can very well help you decrease blood pressure and cholesterol. However, overindulging at iftar (the meal eaten after sunset) and sehr (the meal eaten before dawn) can make you feel bloated and eventually result in weight gain. There are other nutritional aspects that one should consider during the holy month too.

"If we view things from the nutritional point of view, the fasting of Ramzan follows the same structure as intermittent fasting patterns. This pattern of eating can help the body go through a major cleansing process and also help in burning fat. The body goes through a natural detoxification process if the fasting is executed properly. While we talk of its advantages, we must also keep in mind that people with health conditions like diabetes, hypertension, and metabolic disorders must pay additional attention to their nutritional intake during the fasting period of Ramzan. Restricting one's food intake during the day and continuously being on a calorie-controlled diet can make a metabolic shift and aid weight loss, and manage high blood pressure and sudden rise or fall in blood sugar levels. It also gives a major boost to the immune system", adds Lakhapati.

Along with that, people with diabetes who follow Ramzan need to take extra care and precautions when it comes to fasting. It is crucial for them to manage diabetes whilst fasting, which would require them to follow a proper diet routine and monitoring to control their blood sugar levels. Dr Jothydev Kesavadev, chairman and managing director of Jothydev's Diabetes Research Centre explains, "Diabetes is a condition that requires regular monitoring and ensuring that your blood glucose levels are in the normal range and minimising fluctuations as much as possible. During Ramzan, people with diabetes need to be constantly monitored as they are fasting for more than 10 to12 hours."

Owing to technological advancements today, there are at-home continuous glucose monitoring devices that allow diabetic patients to monitor their 24-hour glucose profile. These systems are convenient, accessible, compact and user friendly. These wearables are not just prick free but also provide real-time glucose readings, showcasing the glucose trend during the times of iftar and sehr.

While the Ramzan fast is accompanied by a whole range of health benefits, it can backfire if one does not eat mindfully during the non-fasting hours of the day which can further result in severe health issues like sleeplessness, frequent headaches, acidity, gut issues, indigestion, and a lack of nutrition in the body. Having a balanced diet and following a healthy lifestyle during the fasting period is equally important. Below, both experts outline some useful tips for fasting during Ramzan.

Start with carbs

Starting the iftar meal with food rich in simple carbohydrates can be absorbed quickly by the body such as 2 to 3 dates or milk, followed by complex carbohydrates like brown rice and chapatis.

End with protein and keep sugar levels in check

During sehr, one can consume whole grain cereal, vegetables and take it as late as possible. Alternatively, one can opt for lean proteins like nuts, fish and tofu as they provide energy. Finally, a glass of milk or fruit before bedtime will help maintain sugar levels till early morning.

Exercise Routine

Aim to keep up with your exercise routine but reduce the intensity of workouts while fasting. If training is too difficult, one can focus on walks or gentle exercises like yoga. Resistance training can help prevent muscle loss when in a calorie deficit during Ramzan.

Sleep Patterns

It's important to get enough sleep. Sleep deprivation can impact hunger hormones, which makes it harder to resist large volumes of high-calorie foods during the eating window. Sleep is also important for the metabolic process, which has been shown to facilitate blood glucose regulation that is essential for diabetes management.

Drink plenty of water

Whilst fasting throughout the day, the unavailability of water can take a toll on one's health. The hot weather and high temperatures make us sweat more which results in a loss of body fluids. Drinking plenty of water, at least 10 glasses, between the times of iftar and sehr is of utmost importance to replenish what has been lost during the fasting period.

Eat hydrating foods

Adding foods that are hydrating in nature such as watermelon, cucumber, and tomato helps bring water value to your body as well. Fruits like watermelon have natural sugars and hence do not pose any kind of harm to a diabetic patient, which allows them to enjoy it as an iftar sweet treat.

Avoid Caffeine

Drinks like tea, coffee, cola that are highly caffeinated should be avoided during fasts because they lead to a lot of dehydration. Aerated drinks will not only make you feel dehydrated but also add unnecessary calories to your diet.

Moderation is key

Sweets should be taken in moderation. It is not advisable to consume food that is rich in oil and sugar as it can spike blood sugar levels after not having consumed anything during the day. People should keep their focus on what and how much to eat rather than when to eat to help them curate a balanced and healthy meal plan for the month of Ramzan.

Fasting with diabetes?

People with diabetes should open their fast with food items containing good quality fat and no refined sugar. Consuming refined sugar can cause insulin spikes creating a glucose-insulin imbalance throughout the day. Things like nuts, coconut, or simply the addition of one teaspoon of ghee can help maintain the glucose-insulin balance.

Taking care of your gut while fasting

People facing gut issues like acidity and bloating should hydrate themselves properly and eat smaller portions during the non-fasting hours of the day. They must avoid heavy, fat-laden food, spicy food, and processed food as these types of items not only lack nutritional benefits but also make one feel hungry sooner.