Yes to dates, not really to coffee

If coffee is your thing during a pre-dawn meal in Ramadan, remember that it might not be for the best if you want to stay hydrated for most of the day. Otherwise, you will find yourself commuting between your desk and the bathroom until noon; caffeine is a diuretic and you might find yourself losing fluid quite early in the day.

That is just one of the few important tips by Universiti Malaya’s dietetics and nutrition expert Prof Dr Hazreen Abdul Majid, as he outlines his replies to numerous frequently asked questions about fasting during Ramadan.

Foremost on the list centres on the health benefits of fasting and the recommended diet during Ramadan. He says Ramadan is about reminding Muslims to be empathetic towards the poor or needy and practising moderation and a healthy lifestyle; fasting trains your body to take only the amount of food you need.

“When it comes to physical health, fasting is also about training our gut to slowly cut down the food that we potentially overconsume.

“This is because our stomach is expandable. If you notice, after a month of fasting, your stomach’s capacity has reduced,” Hazreen says.

Weaving into the health benefits of fasting, Hazreen also explains the recommended dos and don’ts to ensure those fasting remain optimally energised during the day and the food intake when breaking fast.

The sahur meal
Waking up groggily in the wee hours is itself a challenge that many must overcome. But all the more important is the type of food or diet that one must consume before he or she begins to fast.

Hazreen says depending on your health status, this also includes when the meal should be eaten to ensure a sustained, slow release of energy throughout the day. (For instance) for diabetics, what we usually recommend is for them to delay taking their pre-dawn meal rather than too having them early.

“This will give you more energy for the rest of the day. If you take a pre-dawn meal before you sleep, that will not be sustainable. The energy you had will not be kept for long.” And what should you have for pre-dawn meals?

Balanced and high energy diet
Hazreen recommends low glycemic food – typically high-fibre carbohydrate sources, oats, lentils, nuts, fruits and vegetables, among others – which will help in lowering the spike in blood sugar levels. The diet also needs to be balanced by incorporating protein sources as well such as meat, poultry and eggs.

“If you want bread, take wholemeal bread, which you can have with cheese and tuna. And try taking basmati rice.

“If you can’t afford basmati rice, you can have normal rice and cook it with a bit of lentil or dahl. This can make the glycemic index lower.”

For non-diabetics, Hazreen can start by taking vegetables and fruits to maintain their alertness until noon.

“You can have constant energy while you are fasting. So if you are going to have oats (for the pre-dawn meal), add fruits.”

Now, when it comes to alertness, Hazreen says coffee is not the best beverage for a pre-dawn meal due to the diuretic nature of caffeine.

“Minimising coffee intake during Ramadan is problematic to some. This is to say that if possible, please don’t take coffee during sahur, as caffeine makes you go to the toilet quite regularly. You are slowly dehydrating yourself.

“You will be losing fluid quite quickly between 6am and 12pm. Only take them when breaking your fast.”

Portion size matters
Hazreen recommends the “quarter-quarter half-plate” portion for a balanced food intake during pre-dawn meals and breaking of fast – a quarter for grains, another quarter for protein and half of the plate for fruits and vegetables.

“The quarter-quarter half-plate portion is recommended for both diabetics and non-diabetics for a balanced, healthy diet.”

On that note, Hazreen also says the reason why many often complain that they did not lose much weight during Ramadan is because of the amount of high energy-dense food and drinks such as sugary drinks or snacks they consume when breaking fast.

“There are also those who say that they gain so much weight during the fasting month. Well, this is because some tend to consume a lot of sugary drinks. You have cendol, ABCs and all of that.

You need to pace yourself and be mindful when breaking fast or having the sahur. (Understandably) it can be tough.

“And you don’t even take much of those during other days (not in Ramadan). Some had this mindset that it is okay to take a lot of those since you have been fasting for 14 hours.”

Hazreen advises those fasting to pace themselves.

“You need to know how to pace yourself. Even out the portions.”

When it comes to diet for those who tend to carry out strenuous activities, such as manual labour at work, Hazreen advises them to eat more low-glycemic food during pre-dawn meals.

“More important is for them to take adequate liquid and divide heavier tasks proportionately. Maybe the heavier tasks in the morning and the lighter ones towards the end of your shift. Energy requirement for each individual varies.”

Starting ‘em young
There is no hard and fast rule about when children have to start practising fasting. However, some places may impose a guideline or recommendation on the suitable age for children to start fasting.

“In the United Kingdom, for example, parents will have to notify the school, in a month’s advance, that their children will be fasting if the kids are below nine years old.

“But for me, as long as they are ready and fit to do so, they can start early, even at seven years old.”

Hazreen says there are certain considerations that parents have to take when training their children to fast too, including the seasons or climate, depending on the weather.

“For example, in the summer (in temperate climate countries like the UK) you may start fasting at 4am and it ends at 8pm. That is a long fasting period (especially for children).”

Nevertheless, fasting is essential for those who are fit to do so for health reasons.

“That is why many people are doing intermittent fasting because they can see the benefits. It helps the hormones such as insulins become effective, your body and optimise its use of sugar, apart from regulating our body weight.”

Nutritional tips for Ramadan

1. A healthy breaking of fast diet includes 2 dates, water, warm soup, salad, and a main course, emphasising moderation for health.1.

2. Start with warm soup to soothe the stomach, replenish fluids and prepare the digestive system after fasting

3. A pre-dawn meal rich in slow-absorbing carbohydrates like whole grains, provides vital energy for fasting and helps stabilise blood sugar levels.

4. Avoid salty foods such as processed items, salted nuts, and pickles to prevent increased thirst during fasting.

5. Delay consuming sweets after breaking fast to avoid stomach enlargement and blood sugar fluctuations; enjoy them in moderation 2-3 hours later.

Fast-ing and furious

Most devout Muslim professional athletes like Egyptian/Liverpool footballer Mo Salah and English cricketer Moeen Ali will continue to train and compete throughout Ramadan while fasting and also engaging in various religious activities. And now with the 2024 Summer Olympics due to start in Paris in a few months, many Muslim athletes will be in their peak training period. Sports scientists say there is growing evidence that athletes can still maintain a high-level performance during Ramadan.

Ramadan regime
Key for optimal performance:
Nutrition: Fuel with nutrient-dense smaller meals to provide slow-release energy.
Hydration: Provide adequate water and electrolyte balance, especially for those training outdoors in the heat.
Sleep: Alter sleep patterns, take short naps during the day, and have more recovery time.
Training: Taper training and keep intense sessions to after iftar, post sundown.

Some athletes’ favourite ‘Ramadan goodies’
Protein shakes
Isotonic drinks
Electrolyte tablets
Mixed nuts
Protein bars
Carbohydrate gel bars