Most Muslims around the globe fast during the holy month of Ramadan. Although most people are able to do it without much problem, things are not the same for those who suffer from diabetes. If you suffer from diabetes, we recommend you consult your doctor before fasting. Besides, we have some tips on how to continue your Ramadan fasting with diabetes. Continue reading to know what diabetic patients should eat or drink and what to avoid for Ramadan fasting.
What to eat and drink for Sehri during Ramadan If you are Diabetic
If you are suffering from diabetes and choose to continue fasting, you need to be aware that you may experience Hypoglycemia or low blood glucose or you may experience Hyperglycemia or high blood glucose.
However, during Ramadan fasting, you need to maintain a strict diet to prevent hypoglycemia or hyperglycemia. As your fasting has started with Sehri or Suhoor, you must put much concentration on Sehri or Suhoor diet.
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Make sure you hydrate yourself because it is the day ahead of you. So, don’t forget to drink plenty of fluids and eat fluid-rich foods. Besides, you must take starchy foods for energy. Moreover, you need to eat high-fiber content food or wholegrain to remain fuller for a longer time. You should do so as they aid in digestion and prevent constipation. Check below some of the foods and drinks ideas:
Oats
If you have diabetes, eat Oats in your Sehri meal. This is whole grain food. With Oats, you can make congee. It is usually made with either water or milk. You will get the required fluids from this meal. Oats are rich in antioxidants and contain a powerful soluble fiber. Oats are helpful to lower cholesterol levels and improve blood sugar control. If you wish to stay full longer, make sure you take oats regularly in your Sehri.
Starchy food
Among the starchy foods, you can choose potatoes which are a good source of energy, fiber, B vitamins, and potassium. Bread, especially wholemeal, granary, brown, and seeded varieties is another starchy food that can be a part of a balanced diet. Besides, you can put cereal products, rice and grains, and pasta into your diet.
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Although both sugary and starchy carbohydrates can raise blood sugar levels, these foods can play a role in a balanced meal plan when you take the right amounts.
Why you must choose starchy foods:
- controlling blood sugar levels.
- lowering inflammation.
- reducing the risk of heart disease.
- increasing antioxidant activity.
- reducing the risk of kidney disease.
Wholegrain
You can eat chapatis (Roti) or wholemeal toast in Sehri. These kinds of foods will provide you with the necessary fiber. But make sure you avoid eating bread with salty foods like preserved meat or hard cheese. However, soft cheese, banana, or nut butter are suitable for you.
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High-fiber cereals
In Suhoor, you can eat high-fiber cereals. These foods are loaded with minerals and vitamins. You can eat cereal with milk. Therefore, you would get fluids and other nutrients like iodine, calcium, and B-vitamins from this meal.
Yogurt
At all times of the year, Yogurt is a good option for diabetic patients. So, if you want to keep fasting for Ramadan add Yogurt to your suhoor meal plan. It offers nutrients such as calcium, protein, B-vitamins, and protein along with fluid. You can consume Yogurt with a combination of cereal or fruits.
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What to eat and drink for Iftar when you have Diabetes
When you are fasting with Diabetes, make sure you break the fast by eating low-fat and fluid-rich foods. Your preferable foods must contain natural sugar contents for energy. Besides, you need to drink a lot of fluids. You can take the following foods and drinks for Iftar to break your fast during Ramadan.
Dates and Other Dried Fruits
Dates are rich sources of natural sugar that will supply energy. Furthermore, Dates are rich in minerals like manganese, copper, and potassium. Besides, dates are a great source of fiber. Furthermore, dates are enriched with protective antioxidants.
Dates offer multifarious health benefits. It supports gut health and bone health. Dates can facilitate a natural birth. Dates are a great sugar replacement.
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When you are a diabetes patient, you should eat dates as they allow their carbs to be digested a bit more slowly. Moreover, they help prevent blood sugar spikes as they have a low GI. So, dates can be your safe choice as a diabetic.
Along with dates, you can also eat dried fruits such as figs, apricots, prunes, or raisins to get nutrients and fiber.
Soup
For diabetes patients, it is better to break their fast in a light way. In this case, soup can be your best choice. Soups are generally meat-based broths. Vegetarian soups may contain pulses such as beans and lentils or starchy foods such as grains or pasta. It offers nutrients, energy, and fluids as well.
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Besides, soup has better diet quality as it helps to reduce fat and increases protein and fiber intake. Moreover, eating soup may reduce hunger and increase fullness.
Fruits
Remember fruits give natural sugars that provide you with instant energy along with vitamins, minerals, and fluid. So, it can be a good option to break the fast.
Besides, fruits are high in fiber. They provide huge health-boosting antioxidants, including flavonoids. If a person eats a diet high in fruits and vegetables, it can reduce his risk of developing heart disease, cancer, inflammation, and diabetes.
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However, not all fruits are healthy for diabetic patients. The term GI (glycemic index) measures how food affects human blood sugar. Foods that are low on the GI scale tend to raise blood sugar slowly. Some popular fruits like Dates, Mangoes, Apples, Pears, Oranges, and Bananas are on the lower end (55 or lower) of the GI Scale. On the other hand, Papaya and watermelon have high (70 or higher) GI indexes.
According to the American Diabetes Association, both berries and citrus fruits are recommended as superfoods. According to WebMD the healthiest fruits for Diabetic Patients are oranges, blackberries, strawberries, and tomatoes.
Drinks
You can also break the fast by drinking low-fat milk, water, smoothies, or low GI fruit juices. Water is the best drink that provides hydration without added sugar or extra calories. Make sure you take milk or fruit-based drinks as they offer nutrients and natural sugars.
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Which Foods, Drinks Should the Diabetic People Avoid for Sehri and Iftar
As a diabetic patient, try to ensure that your diet is healthy and nutrient-rich as much as possible. However, you should avoid both salty and sugary foods and drinks if you have diabetes.
Bottom Line
Fasting has immense health benefits. It is good for diabetic patients too. However, for healthy Ramadan fasting, diabetic patients are recommended to consult doctors. Your Ramadan fasting with diabetes can be smooth and easy with the above-mentioned foods and drinks ideas.