What we eat is just as important as how much we eat during Ramadan. Dr. Melike Şeyma Deniz, a faculty member in the Department of Nutrition and Dietetics at İstinye University, explained the key points to consider regarding nutrition during Ramadan. She emphasized, "It is essential to wake up for suhoor and plan a nutritious meal." Regarding iftar, she highlighted that "choosing easily digestible foods and eating slowly are two important rules" for maintaining good health.
Proper nutrition after a long period of fasting is crucial for our health. There are key points to consider in order to maintain a healthy eating routine during Ramadan. How should the nutrition plan be during Ramadan? Which foods should be preferred to ensure balanced nutrition between iftar and suhoor? Dr. Melike Şeyma Deniz, a faculty member in the Department of Nutrition and Dietetics at İstinye University, explained the important considerations regarding nutrition during Ramadan.
It is important to wake up for suhoor and plan a nutritious meal.
Emphasizing the importance of not skipping suhoor, Dr. Melike Şeyma Deniz said, “During Ramadan, it is essential to wake up for suhoor and plan a nutritious meal. For high-quality protein sources, eggs, cheese, walnuts, arugula, parsley, peppers, whole grain or whole wheat bread should be preferred. If you have trouble waking up at night and preparing this meal, you can consider preparing an oatmeal bowl with 1 bowl of yogurt, oatmeal, fresh fruit, and walnuts or almonds the night before.”
Don’t eat Ramadan pita every day
Dr. Deniz, who emphasized the importance of choosing easily digestible foods and eating slowly during iftar, said the following about what can be eaten during iftar:
“First, you can break your fast with 1-2 dates or olives. After drinking a bowl of soup, it’s a good idea to have a soupy dish or a vegetable dish with meat, meatballs, chicken as a protein source, along with vegetables or a salad. Those who want to eat Ramadan pita can adjust by knowing that one portion is about the size of their palm. Since Ramadan pita is a food that causes a rapid rise in blood sugar, it’s better to limit it to a few times a week instead of eating it every day. A snack 1-1.5 hours after iftar, such as fresh fruit + yogurt, increases your protein and fiber intake. One of the must-haves of Ramadan, güllaç, can be preferred once or twice a week in a thin slice. One of the most important points of nutrition during Ramadan is not to get dehydrated. The goal should be to drink 30 ml of water per kilogram of body weight. For someone weighing 80 kg, this means drinking 2.4 liters of water. Tea and coffee also contribute to fluid intake, but it’s important to know that water should be consumed as water. To ensure more comfortable digestion during Ramadan, a short walk of about 15-20 minutes after iftar will be effective. Some studies show that even standing for two minutes after eating improves blood sugar control.”
People with certain diseases should consult their doctor
Dr. Deniz emphasized that people with certain diseases should first consult their doctors before fasting, saying:
“First, people with conditions such as diabetes, hypertension, and stomach issues should get approval from their doctor to fast, and if medication is involved, the timing of medications should be adjusted according to suhoor and iftar. After receiving approval to fast, it’s important to avoid foods with a high glycemic index, such as white bread, pita, potatoes, rice, and sweets, and focus on consuming whole grain bread, legumes like chickpeas, lentils, beans, vegetables, and fruits in moderation. Hypertension patients should also avoid foods high in salt, and those with stomach problems should avoid lying down immediately after suhoor and iftar, eat slowly, and choose easily digestible foods.”
Fasting with sufficient and balanced nutrition can improve insulin balance
Providing information about the metabolic effects of fasting, Dr. Deniz stated, “When a sufficient and balanced diet is established, when we slow down our eating speed, and when we meet our daily fluid needs, fasting can improve insulin balance, strengthen immunity, and have positive effects on the digestive system. However, when nutritional mistakes are made, such as not waking up for suhoor, overconsuming pita, eating too fast after a long period of hunger, or not drinking enough water, it’s not possible to talk about the metabolic benefits of fasting.” Dr. Melike Şeyma Deniz emphasized the importance of paying attention to the right practices during fasting and shared ways to gain significant metabolic benefits from fasting.