Tips for Fasting During Ramadan
Ramadan is a time to get closer to God and for spiritual reflection in the Islamic culture whereby Muslims fast between sunrise and sunset. Since a typical 3 meals a day diet changes drastically during this fasting period, here are some fasting tips to help make Ramadan manageable for your health and wellness.
Do not skip Sahur (pre-dawn meal)
This is an important meal to keep your body fueled throughout the day as your body. You will likely feel dehydrated, lethargic and restless If you do not consume adequate and appropriate food to last you till Iftar (i.e., time to break fast). You are also likely to overeat during Iftar, potentially causing unhealthy weight gain and risk subjecting your body to high level of post-prandial blood glucose levels.
So, here are some of our dietary tips to help you during the period of Ramadan:
Dietary Tips for wellness and health during Ramadan
Consume fibre and protein-rich food
Fibre keeps you full longer as it takes more time to be digested. Protein on the other hand, provides satiety and helps you to feel full quicker while consuming less calories. It is important to make sure that Sahur (pre-dawn meal) is nutritious and filling enough to keep you full for longer without overeating in a single meal. Hence, a high fibre and high protein meal is a good way to start the day.
You can either consume wholegrains, complex carbs with high fibre or consider a more versatile option with Alchemy Fibre™ For Rice. When incorporated into white rice during the cooking process, Alchemy Fibre™ For Rice increases the fibre content of white rice by 10 times and lowers the glycemic index (GI) of white rice at the same time. This means slower glucose release into the bloodstream which is great for overall health maintenance.
Avoid food with high but empty calories
Food containing high amounts of sugar, salt and are deep fried or highly processed will not only cause unhealthy weight gain, but also induces ‘food coma’. This causes you to feel more sluggish, tired and lazy after consumption.
Food high in salt content will make you feel thirstier and more dehydrated, thus it is best to limit salt intake. Instead, consume whole foods such as fruits and vegetables to satisfy your sweet tooth. There are also healthier snack options like dates and almonds to munch on.
However, sometimes sweet-tooth cravings can be hard to resist. Swee Heng 1989 Classic has recently launched sugar-free Pandan and Orange Chiffon Cakes that are made healthier with Alchemy Fibre™. They are at least 3 times higher in fibre content than regular chiffon cakes, and are made sugar-free with a natural sweetener, maltitol. This is a healthier option for a light snack, or breakfast option for those who want to get a bite of sweet treat, but with more nutritional value. Yes, they are halal-certified as well.
Drink as much water as possible between Iftar and Sahur
Try to consume at least 8 glasses of water and fluid (e.g., juices, milk, soup etc) before dawn and after sundown, so to keep your body hydrated throughout the day. Caffeinated drinks such as coffee and tea are best avoided as these beverages have a diuretic effect (the need to urinate and hence losing more water from the body). Consuming fruits before dawn also helps to keep the body hydrated as they are high in water content.
The key to keeping your body fueled through the day when fasting during Ramadan is a well-balanced and nutritious diet. Make careful choices for your meals and be sure to rest enough before waking up for Sahur as sleep is important for the body to properly function too.