Ramadan is a time of spiritual benefits of fasting as well as the importance of maintaining physical health. Dietary habits during fasting have a major impact on our health.
Dietitian Fatma Özdemir emphasizes the importance of a conscious and balanced approach to healthy eating during Ramadan. Here are some basic nutrition tips to keep your energy levels high, ease your digestive system and protect your overall health during Ramadan.
While we are in control of our own nutrition in normal times, in Ramadan we have to take care of our body as we will have to feed between iftar and sahur and sahur iftar.
Dietitian Fatma Özdemir shared important tips on healthy nutrition during Ramadan.
1. Prefer Foods That Keep You Full for a Long Time in Sahur
Sahur is a critical meal to meet the body's energy needs during fasting. Dietitian Fatma Özdemir recommends choosing foods containing complex carbohydrates, protein and healthy fats at sahur. Foods such as whole grain bread, oatmeal, yogurt, boiled eggs slow down digestion and help you stay full for a long time.
Tip: Sugary or refined carbohydrates should be avoided at sahur, as these foods can cause blood sugar to rise rapidly, followed by a rapid fall, which can make you feel hungry sooner.
2. Ensure Balance at Your Iftar Table
It is important to create a balanced meal at your iftar table to pamper your body after fasting. Dietitian Özdemir emphasizes that the iftar table should include a balanced mix of protein sources (chicken, fish, legumes), healthy fats (olive oil, avocado, nuts), and complex carbohydrates (bulgur, brown rice, whole wheat bread).
Tip: Avoid heavy, fatty foods at the iftar table. Fried foods and overly sweet desserts can tire the stomach and cause digestive problems.
3. Drink plenty of water between Iftar and Sahur
During Ramadan, the body is dehydrated for a long time, which can lead to dry skin, headaches and digestive problems. Dietitian Fatma Özdemir recommends drinking at least 8-10 glasses of water between iftar and sahur. However, drinking water slowly and in small sips, rather than all at once, helps the body absorb water more efficiently.
Tip: If you find it difficult to drink water at sahur, you can drink enriched water (e.g. water with lemon). This increases water intake and supports digestion. You can also drink colored water. Adding cinnamon to water helps to stabilize blood sugar levels. You can add parsley, cloves, apple slices.
4. It's Good to Reduce Dessert Consumption
During Ramadan, desserts can be indispensable for iftar tables. However, Dietitian Fatma Özdemir states that desserts should not be overdone. Sugary desserts can cause a rapid rise in blood sugar, followed by a rapid drop, leading to a feeling of fatigue. If you want to have dessert, you can choose light desserts made with natural sweeteners and fresh fruits.
Tip: Dates are both a traditional and nutritious dessert alternative during Ramadan. The natural sugars in dates can provide the body with quick energy and prevent blood sugar from rising rapidly.
5. Choose Lighter, More Frequent Meals
Heavy meals after iftar tire the stomach and may cause digestive problems. Dietitian Fatma Özdemir recommends 2-3 snacks between iftar and sahur. For example, after having soup at iftar, waiting for a while and eating the main meal can make digestion easier.
Tip: If you want to avoid heavy meals at iftar, you can choose light starters such as soup and salad, and limit heavier meals with the main meal.
6. Plan Exercise for After Iftar
Exercising while fasting can be challenging, but Dietitian Fatma Özdemir recommends exercising with low-intensity activities such as light walks or yoga after iftar. Exercise boosts metabolism, supports digestion and releases endorphins in the body, which improves mood.
Tip: Walking after Iftar supports digestion and improves physical health. Avoid heavy sports activities, however, as they can upset the stomach.
A healthy diet during Ramadan not only protects our physical health, but also increases our vitality and makes the fasting process more comfortable, says Dietitian Fatma Özdemir. Dietitian Fatma Özdemir's recommendations provide a practical and scientifically based roadmap for a balanced diet during Ramadan. By making the right choices at iftar and sahur, you can spend the fasting period in a more efficient and healthy way.
During Ramadan, grilling, baking, boiling or steaming are the best cooking methods to avoid upset stomach and control calorie intake. You should be careful not to use frying and roasting methods that will cause excess fat intake.
Sources:
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- Ludwig, D. S. (2002). The glycemic index: a physiological classification of dietary carbohydrate. Journal of the American Medical Association.
- Di Pace, E., et al. (2015). The effect of eating speed on weight gain. Obesity Reviews.
- Arem, H., et al. (2015). Physical activity and mortality. Lancet.