Suhoor is when the fast begins at sunrise and Iftar marks the end of fasting at sunset. When the sun goes down, families and friends typically gather around the table which is laid with a lavish feast. While Iftars are an enjoyable experience, they can be daunting for people who need to maintain good eating habits during this month.

For those who may be wondering what type of fasting is involved, fasting during Ramadan basically means nil-by-mouth. This means no food, no water, no smoking until it is time to break the fast (Iftar) at sunset. Ramadan moves back every year by nine to eleven days (it is based on the lunar calendar) so, as in previous years,  this Ramadan will fall during the spring/summer, which makes it especially hard because daylight hours are long and the weather is warmer.

The purpose of Ramadan is to purify the soul by reflecting on ourselves and our behaviours and to practice self-discipline. So what better time to reflect on our health goals and to develop healthy habits for the rest of the year? Maybe even permanently stop bad habits like smoking?

Eating well in Ramadan

Eating well is absolutely crucial during this holy month if you want to stay healthy, avoid putting on weight and keep your energy levels up during those long daylight hours.

Suhoor is the meal eaten pre-dawn and it will keep you going through the long fast. Here are some key ways to make Suhoor work for you

1. Don’t skip Suhoor. As the saying goes, ‘breakfast is the most important meal of the day’, and during Ramadan, it is even more important. Having a good breakfast for Suhoor is essential in keeping your blood sugar stable.
2. Try to keep these meals as balanced as possible by including good sources of protein, high-fibre foods and plenty of fruit and vegetables. Consider adding nuts and seeds to your breakfast porridge or to milky drinks in the morning.
3. Try to include slow-release energy foods that will keep you going for longer such as porridge oats. You can mix in some berries, nuts and seeds.
4. Avoid caffeine drinks for Suhoor, as caffeine makes you urinate frequently, which means you dehydrate more quickly. Try and opt for a milky drink or herbal tea if you need something warm.
5. Suhoor is the best time to get those essential vitamins and minerals in your body, through a variety of fruits and vegetables. Another benefit of eating fruits and vegetables in the morning is that these contain fibre, which is essential in keeping a regular bowel movement (and avoiding constipation).

Iftar is the part of fasting that many people look forward to as it’s a social time when families and friends gather and share meals. However, this often consists of high calorie, high sugar and high-fat foods which can lead to sluggishness and tiredness up until the next day. It’s a good idea to start thinking ahead and planning meals that are healthier and offer balance prior to Ramadan beginning, in order to start the month off well and to establish good habits and expectations early.

Ramadan is about fasting and not feasting!

Many people start preparing for Ramadan by making and freezing foods that can be cooked later, such as samosas, spring rolls and patties. This might not be a great way to start preparing for Ramadan and eating these foods can derail efforts to be healthy during Ramadan. Furthermore, as Ramadan falls in the warm months this year, the type of food we eat at Iftar is as important as Suhoor in helping to sustain us through the following day by keeping us hydrated and nourished.  

Here are some ways to ensure you get what you need at Iftar:

1. The tradition is to eat dates. Dates contain many nutrients and health benefits: They are packed with potassium which helps your muscles and nerves function. They are also high in fibre - useful for keeping your bowel movement regular, which can be an issue during Ramadan. Dates are a high Glycaemic Index (GI) food, which will release energy quickly.  However, do be careful! One date is high in sugar and contains 5g of carbohydrates. Therefore, limit the number of dates you eat per day.
2. Drink as much water as possible at Iftar and Suhoor to reduce the risk of dehydration. Try to make every effort to drink at least eight glasses of fluids daily during non-fasting hours.
3. Avoid carbonated and fizzy drinks as these can spike your blood sugars immediately and dehydrate you very quickly.
4. Avoid eating fried food, salty foods and highly sugary foods. These foods might make you feel good in the short run but they can actually make fasting the next day more difficult.
5. Be sure you eat plenty of green salads and vegetables to go with your main meals. Try to eat a rainbow of foods (e.g. red peppers, green spinach, pink grapefruit). A colourful plate is likely to be far more nutritious. If you prefer eating lighter meals it might be ideal to start with some soup or a side salad such as tabbouleh or fattoush.
6. Reducing your carbohydrates can lead to a significant improvement in your blood glucose and your diabetes control throughout the day. Have more complex fibre and slow-release carbohydrates with meals such as wholegrain rice, quinoa, beans, buckwheat, lentils and chickpeas because it takes longer to break them down. This means they will provide energy for longer and stabilise blood sugars, rather than send them spiking.
7. Incorporate lean protein at Iftar. Your body uses this to build and maintain muscle mass. For example, lamb, chicken, beef, milk, yoghurt, eggs, cheese, fish and poultry are all high-quality protein.
8. Try adding a yoghurt-based food such as raita or lassi to ensure you have enough calcium.
9. Reduce the salt while cooking during Ramadan. Too much sodium (from salt) can lead to bloating and raise blood pressure.
10. The ideal method of cooking would be roasting or baking food which is a lot healthier than the traditional method of frying. Fried food can lead to significant weight gain and indigestion.
11. If you love desserts, try fresh fruits with cream or crème fraîche which is a lighter alternative. Limit your intake of chocolate, cakes and pastry desserts such as baklava and khunafa.

Ramadan is meant to be a spiritual and special time for Muslims but at the same time, it is challenging.

Making the choice to be healthy this Ramadan and planning your meals more thoughtfully, can help you make this Ramadan a perfect opportunity to plant life long habits of eating healthily.

(If you can also include daily gentle exercise routines, you will benefit even more!) When you find yourself struggling, or craving certain traditional foods that will upset the balance you want to maintain, take a few minutes to think about why you are fasting in the first place. The changes you make now can only be good for you and your loved ones. And remember at the end of this struggle we have Eid to look forward to – there is nothing wrong with (cautiously!) indulging a little on this day. Wishing you all a blessed month!

Diabetes & Ramadan

Fasting during Ramadan has a number of physical effects on our body. For people with diabetes, these changes and the type of medication being taken to treat the condition can contribute to complications such as hypoglycaemia (low blood glucose) and hyperglycaemia (high blood glucose). 

If you are planning on fasting and have diabetes, it is important to speak to your diabetes healthcare team over the phone as early as possible before Ramadan. For some people with diabetes, fasting can be dangerous or can cause problems for their health. If you are planning to fast, please follow the advice below on how to keep good diabetes control throughout the fasting period.

Here are 5 keys things you should plan to do for Ramadan at home

1. Start reducing your portion of carbohydrates at each meal.
2. Start eating more fruits, vegetables and high fibre foods. Also, avoid fried foods.
3. Start reducing the number of caffeinated drinks such as fizzy drinks, tea and coffee.
4. Stop smoking.
5. Start doing some exercise (indoors or in the garden).