Tips To Healthy Ramadan Fasting For Diabetics

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Ramadan or Ramzan is a crucial festival in Muslim religion, celebrated worldwide. During this holy month of Ramadan, muslims observe fast during the day. The 12-15-hour gap between meals can pose health problems for patients with diabetes.

Although fasting has multiple benefits, it causes metabolic changes in the body that alters sugar levels and blood pressure. Hence, diabetic patients planning to fast during Ramadan should first consult their doctor, so they can recommend treatment adjustments and keep your health in check.

Here are some essential tips for people with diabetes to observe Roza with caution during Ramadan:

– In Ramadan, while breaking the fast – during iftar and sehri, eat food in moderate proportions and avoid overeating.

– During sehri (before sunrise) and Iftar (after sunset), try to avoid sugary drinks. Focus on consuming fruits or dry fruits, and drink enough water or healthy juices to keep yourself hydrated.

– Eat sweets in moderation. Avoid if possible.

– Eat lots of food with low glycemic index (GI), such as fruits, curd, and vegetables. 

GI is a value given to a food item based on how quickly it releases glucose into the blood. Foods with high GI release glucose at a quicker and faster rate, whereas those with low GI release release it slowly, which is not readily assimilated by the human body. A faster release means a faster increase in blood sugar levels – not ideal for diabetics.

– Wait for a minimum 2 hours after dinner before sleeping.

– Avoid eating complex carbohydrates before bedtime.

– Eat good carbs such as oats, whole grains, sweet potato, fruits, brown rice, lentils, yoghurt, and berries.

– Stay away from oily or deep-fried food items, such as puris, samosas, and pakoras.

– Again, do not overeat and consult your doctor in case of any health issues.

Ramadan Mubarak!