AS MUSLIMS around the world observe Ramadan, one tradition remains constant across cultures: breaking the fast with dates and water.
You'll see it in homes from Kuala Lumpur to Cairo, from Jakarta to London.
Three dates, a glass of water, then prayers before the main meal. But is this age-old practice backed by nutritional science, or is it simply tradition? Are dates and water really one of the best ways to break your fast?
Verdict:
TRUE
Yes, dates and water are genuinely one of the best foods to break your fast with during Ramadan, according to both Islamic tradition and modern nutritional science.
UK-based nutritionist Shehnaz Bashir explains why this combination is ideal: "When you break your fast, your body immediately tries to produce glucose because it needs it as fuel."
Dates contain a high amount of natural sugars that raise blood sugar levels much faster compared to other foods. After fasting for 16 to 18 hours, this quick energy boost is exactly what the body needs.
What makes dates particularly special is their unique nutritional composition. They contain both simple sugars for immediate energy and complex carbohydrates that continue to provide energy over a longer period, making them ideal for someone who hasn't eaten for an extended time.
Dates are rich in vitamins A, K and B6, as well as iron, helping provide essential nutrients to the body in a short time.
One kilogramme of dates provides 3,470 calories, offering substantial energy shortly after consumption.
The high fibre content in dates, around 7g per 100g, plays a crucial role after long periods of fasting.
Fibre enhances digestive health, prevents constipation that may result from long hours of abstaining from food, and supports regular bowel movements.
This is particularly important as complaints of constipation and bloating become common amongst fasting Muslims.
During normal days, eating and drinking continue throughout the day so the intestines keep moving, but during long fasts,this process slows down.
Although dates are dried fruit, they still help prevent dehydration in the body. They naturally contain the electrolyte potassium, which acts like a magnet for water and fills the body's cells with hydration.
According to Bashir, many people break their fast with dates along with water, and "this is best for maintaining energy as well as keeping the body hydrated".
The combination is so effective that after consuming dates and water, "there is often no need to take additional electrolytes", she added.
Dates also help prevent overeating. As soon as the body begins to digest the fibre-rich dates, the desire to overeat decreases and a person may eat in moderation.
This gives the body a chance to understand that it has actually received food and that the digestion process has begun.
After breaking your fast with dates and water, health experts recommend not rushing into your main meal. Wait a few minutes then proceed with a balanced meal.
What should that balanced meal include? The World Health Organisation and British Nutrition Foundation recommend vegetables, whole grains, lean proteins and healthy fats.
Think grilled or baked lean meat, skinless chicken, fish, plenty of vegetables and whole grain rice or bread.
For your pre-dawn meal, nutritionists suggest starchy foods for sustained energy, choosing high-fibre or wholegrain varieties where possible as these help you feel fuller and aid digestion.
Porridge made with milk or water, muesli with milk or yoghurt, or overnight oats are excellent choices. Don't forget to drink plenty of fluids and choose fluid-rich foods to ensure you're well hydrated for the day ahead.
What should you avoid or limit? This is where many people unknowingly sabotage their fasting benefits.
Consuming large amounts of deep-fried food can significantly reduce or even negate the health benefits of fasting.
The British Nutrition Foundation states plainly that consuming a lot of deep-fried, creamy and sweet foods may cause weight gain during Ramadan and undermine the health advantages of fasting.
Fried foods spike blood sugar levels rapidly, disrupting insulin sensitivity improvements gained during fasting.
Perhaps most significantly, consuming fried and processed foods high in fat or sugar increases inflammation and oxidative stress in the body, directly opposing the anti-inflammatory benefits of fasting.
So the answer is clear: dates and water aren't just traditional, they're scientifically sound choices for breaking your fast. Follow the Sunnah, trust the science, and your body will thank you this Ramadan.
References:
1. https://www.emro.who.int/
2. https://vocal.media/
3. https://www.nutrition.org.
5. https://www.pubs.ext.vt.
6. https://www.nature.com/
8. https://www.nutrition.org.
