Ramadan

Due to the long period of fasting during the day, the choices for the few meals that are consumed can have a major impact on health, energy, and metabolism.

There is a large body of research regarding the impact of fasting on the body. In general, weight loss and a reduction of blood sugar is the most apparent result.

Some research suggests that fasting during Ramadan can impact cholesterol in a similar fashion to the 'starvation response' of the body during total abstinence from food.

Most research suggests that there are no serious adverse effects on the body and that even mild forms of exercise can be safely conducted during this period.

The goal of nutrition during the pre-dawn and post-dusk hours should be to provide a balance of macronutrients, vitamins, and minerals as well as sustainable energy during the day and nutrients for recovery in the evening. This can be accomplished by selecting the right types of foods for the various traditional meals of Ramadan.

Suhoor, or the early-morning meal, should accomplish two goals:

1. Replenish energy stores depleted during the night, specifically glycogen stored in the liver that is used to fuel the body while resting

2. Provide energy and sustenance in preparation for the day of fasting

The body preferentially uses a type of sugar called fructose to replenish the stores of glycogen in the liver. Fructose is found mainly in fruits, so fruit is a perfect component of the suhoor meal. The next component should be something that will provide plenty of energy but release that energy over time. This means food that is 'low glycemic' or has little impact on blood sugar because it is digested slowly.

In order for a meal to be digested slowly, one of three components must be present: protein, fiber, and/or healthy fats.

Complex carbohydrates such as grains and oats are not only full of energetic carbohydrates, but contain sufficient fiber to qualify them as low-glycemic meals. Therefore, a bowl of oatmeal with berries is one example of an ideal suhoor - perhaps even with a little olive oil or flaxseed oil mixed in as well to provide healthy fats.

The meal consumed immediately after dusk, Iftar, is traditionally consumed to provide a quick burst of energy to break the day's fast. For this reason, iftar should contain foods that are rapidly digested and provide an immediate boost of energy. The protein, fats, and fibers should be avoided because all of these will slow digestion. Instead, simple sugars like those found in dates and fruit juices are ideal.

Finally, a dinner should be consumed that will help supply the body with nutrients and fuel to recover during sleep. This is an important time to help fight any slowing of the metabolism due to fasting. Both protein and healthy fats have been shown to help increase metabolic rate.

Therefore, the focus should be on protein-rich foods such as lentils, beans, and legumes, combined with fibrous, leafy green vegetables and healthy fats such as those found in coldwater fish, nuts, or flaxseed.

To summarize, here are suggested guidelines to keep your meals healthy during Ramadan:

Suhoor

a. Fruits

b. Complex, fibrous carbohydrates such as whole grains and oats

c. Healthy fats like olive or flaxseed oil, almonds and other nuts

Iftar

a. Simple sugars like those found in dates and fruit juices (fruit juices are good because they will help re-hydrate your body as well)

Dinner

a. Rich protein sources like beans, lentils, and legumes

b. Fibrous, leafy green vegetables

c. Healthy fats such as flaxseed oil or fish oil

A quality multivitamin should be taken all of the time. Ramadan is an important time to make sure you are consistent with taking one to fill in the nutritional gaps left by a day of fasting.

With the right approach, you can fuel your body with nutritious, energetic foods while staying true to your daily fast.