Healthy diet is essential to retain benefits of Ramadan

Eating sweets immediately after Iftar can lead to bloating, delayed digestion and fluctuations in blood sugar levels, which eventually makes diabetics crave more sweets.

Dubai - For the diabetics, prior planning and a healthy diet are critical to maintaining blood sugar levels during Ramadan.

While the holy month is filled with goodness, Ramadan falls at the peak of summer this year. Health experts say that it is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month.
"In Ramadan, our diets are radically altered as we eat only during Suhoor (pre-dawn) and Iftar (at sunset). As such, both these meals form an essential part of fasting," said Rahma Ali, clinical dietician at Burjeel Hospital, Abu Dhabi. "While it's a good idea to consume low Glycaemic Index (GI) items, both Suhoor and Iftar should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, dairy products and fruits," she said.
Suhoor needs to be wholesome to provide enough energy to last the long hours of fasting. "It is important that the food you consume keeps you hydrated, so pay careful attention to the selection of food items during Suhoor," she added.
While diet plays an important part in the month, health practitioners advise people to ensure an adequate calcium intake. Over-indulging and forgetting to take a balanced, nutritious diet can take a toll on vital organs in your body and most particularly your bones. 
Dr Ahmed Hassoun, consultant endocrinologist specialised in diabetes, osteoporosis and metabolic disorders at Burjeel Hospital for advanced surgery, Dubai said: "While Ramadan is a month of strong will-power and self-control, it is also a month when people tend to indulge in wrong food habits. Therefore, it is very important to eat a balanced diet during lftar celebrations especially to keep the bones healthy.
"Calcium is an essential nutrient for healthy bones and one must ensure an adequate intake of calcium during this holy month. Indulge more in raw dairy products and green vegetables as they have the highest amount of calcium" he said.
For the diabetics, prior planning and a healthy diet are critical to maintaining blood sugar levels during Ramadan. Planning, however, should begin with consulting a doctor about the safety of fasting in individual health circumstances, according to Dr Sameem Majid Matto, specialist in internal medicine and endocrinology at Canadian Specialist Hospital.
"Having three meals is still important for everyone during the holy month - Iftar, a light evening snack, and Suhoor. It helps avoid continuous snacking throughout the non-fasting hours and maintain blood sugar levels, particularly for the diabetics," said Dr Alaa Takidin, clinical dietitian/nutritionist at the hospital.
Having a balanced diet of proteins, minerals, carbohydrates, fluids and fibres while keeping blood sugar levels under control is the key to healthy fasting for diabetics, he said, adding that breaking fast with three dates and a glass of water helps regain energy and bring blood sugar level to normal.
"Proteins are very important for your body cells and makes you feel full thus reducing the temptation for eating sweets. Meats, legumes and dairy products are rich in proteins and a diabetic's diet should have at least one of these sources," said Dr Alaa.
"Divide your main course into three parts - have one-quarter of the plate filled with complex carbohydrates, one-quarter with lean meat or meat alternatives, and half with vegetables for a healthy balanced meal."
Eating sweets immediately after Iftar can lead to bloating, delayed digestion and fluctuations in blood sugar levels, which eventually makes diabetics crave more sweets.
While it's important to keep the body rehydrated, diabetics must drink more water and less of Ramadan drinks. Soups prepared with generous amounts of vegetables such as broccoli, spinach, peas, green beans, squash and carrots can add vitamins, minerals and fluids that are essential to controlling blood sugar levels.
asmaalizain@khaleejtimes.com