Healthy Fasting Is Possible
Smart and simple fasting tips from ICLDC
Prepare for
fasting
1.
Prepare well and
talk to your physician. It is possible to manage diabetes and fast, so long as
you realise the importance of your medical assessment before you start,
especially if you are taking any medication. Your doctor will guide you to
create a plan that works for you that complements your fasting hours.
Aim for balanced
eating
2.
Space out your
meals. During Ramadan, try not to be tempted to eat continuously from Iftar to
just before Fajr. It is a good idea to pace your meals-just like your normal
diet.
3.
Equally important
is to ensure you don’t skip Iftar and Suhoor meals.
- To avoid hyperglycaemia, break your
fast gradually by eating three dates and drinking laban or water, then
after prayer enjoy the rest of your meal!
- Avoid overeating at main meals and
instead opt for well balanced nutrient filled Iftar and Suhoor.
- A balanced Suhoor is key to healthy
and safe fasting and to avoid hypoglycaemia. Remember to eat a balanced
meal just before Fajr. If you are on medication, this will help to
maintain blood glucose levels. Especially for Suhoor, aim for slow-release
carbohydrates and limit refined carbohydrates, such as white bread,
short-grain rice and some cereals, as this may result in earlier onset of
hypoglycaemia during the long hours of fasting.
Get creative with
cooking & food choices
7.
Choose healthy cooking methods when it comes to
pastries. Try baking the samosa, pakora and qatayef instead of deep-frying
them.
- Enjoy Ramadan juices in moderation
and aim for more servings of laban with mint, home-made iced green tea, or
plain water.
- Use
colours and healthier options for desserts; bring colour to the table with
fruit kebabs or fruit salad (with no added syrup). Opt for healthier
fruits with low-glycemic index such as apples, oranges, plums, strawberries,
grapefruit could be sensible choices.
Healthy Fasting is Possible (Cont’d)
Smart and simple fasting tips from
ICLDC
- Drink plenty of water in the
non-fasting hours to avoid dehydration. Also avoid drinks with high sugar
content as a sudden surge of sugar into your system will result in a state
of high blood glucose levels that may require hospital treatment. Also
avoid excess consumption of caffeinated drinks such as coffee, tea and
sodas as these could dehydrate the body, resulting in water loss!
11. Sensible option for meals is to look
for good carbohydrates i.e. slow release carbohydrates -also known as low
glycaemic index. This includes wholegrain bread and basmati rice, pasta cooked
al dente (moderately cooked). Fast release carbohydrates, otherwise known as
high-glycaemic index and high sugar food are best avoided. Foods with a high
glycaemic index include potatoes and white bread.
12. Moderate activity is good during fasting.
A typical great example of moderate physical activity is 30-minute walk after
sunset. However, excessive exercise is best avoided.
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