Kuala Lumpur: The month of Ramadan is not only a test of physical endurance to resist hunger and thirst, but also the ability to maintain a balanced diet and avoid being trapped by the temptation of sweet delicacies, especially during iftar and sahur.
According to BERNAMA News Agency, the enthusiasm and desire to consume sweet food or drinks, especially those containing added sugar on an empty stomach, risks causing a sudden increase in blood sugar levels and can interfere with insulin regulation in the body.
Assoc Prof Dr. Siti Sabariah Buhari from the School of Dietetics, Universiti Teknologi Mara (UiTM) Puncak Alam said reducing sugar intake during fasting is very important to ensure that the body remains healthy and energetic during this holy month. “An unbalanced diet can have a detrimental effect on health, especially if sugar intake is not properly controlled, especially during the blessed month of Ramadan. When breaking fast, many people tend to consume foods and drinks that are high in sugar such as syrup, bandung, cordial and sweet cakes. High blood sugar levels will force the pancreas to produce more insulin to lower blood sugar,” she said when contacted by Bernama recently.
She said as a result, sugar levels can drop quickly a few hours later, causing fatigue, dizziness, re-hunger and drowsiness. Dr. Siti Sabariah said to overcome cravings for sweet food during Ramadan, natural foods such as dates, fresh fruits or sugar-free yogurt can be used as an alternative, as they provide natural sweetness as well as additional nutrients such as fibre, vitamins, and minerals.
“Dates, for example, contain natural fructose that provides energy gradually without causing drastic spikes in blood sugar. Fruits such as bananas, apples, and berries, are rich in fiber that helps slow down the absorption of sugar in the blood, while sugar-free yogurt contains probiotics that are good for gut health. In addition, make sure that food during sahur contain high protein and fibre such as egg, chicken, fish, legumes, whole wheat bread, oats or brown rice as they can help control blood sugar levels and reduce cravings for sweet foods during the day,” she said.
Protein and fibre, she said, will also slow down the digestion process, thus providing a longer feeling of fullness and avoiding excessive cravings. In the meantime, for individuals with diabetes, she advised them to consult a doctor or dietitian before fasting and seek appropriate guidance based on their health condition.
“They need to monitor their blood sugar levels regularly, especially before sahur, iftar and two hours after iftar to ensure that it is within a safe range. In terms of nutrition, choose food that provide long-lasting energy such as brown rice, barley, sweet potatoes, oats and whole-wheat bread and make sure each meal contains high-quality protein such as fish, skinless chicken, tofu or tempeh. Also make sure to drink enough water to avoid dehydration and if there are signs of hypoglycemia (blood sugar too low) such as cold sweats, dizziness or chills, immediately break the fast with food containing simple carbohydrates such as dates before proceeding with a more balanced meal,” she said.
Dr. Siti Sabariah also reminded the public to balance water intake with sugar during Ramadan such as drinking at least 8 glasses of plain water a day, divided periodically for example 2 glasses during iftar, 4 glasses throughout the night and 2 glasses before sahur.