Healthy Eating in Ramadan
Ramadan the month of fasting is about abstaining from food & drink in the daylight hours in order for us to attain piety as Allah Almighty says in the Qur'an. However in our day & age when food is in abundance, often processed & crammed with ingredients that are likely to harm our bodies, Ramadan is as much about eating as not eating.
Allah Almighty says in the Qur'an, "Eat of that which Allah has bestowed on you, halaalan, tayyiban (lawful & wholesome) & keep your duty to Allah in Whom you are believers." (5:88). Tayyib means wholesome i.e. good things that nourish our bodies. We are not machines, rather we are the creation of Allah Almighty & we are infinitely more complex. Although the emphasis of Ramadan is abstention from food & drink, that which we eat in the hours that Allah allows us is of great importance.
Firstly let us look at the foods we should eat. After a day of fasting, at Iftar one should have some easily digestible carbohydrates in the form of dates & other fruits, this will replenish energy levels. This is also the time to introduce water back into your system to rehydrate yourself. After having prayed Maghrib prayer you can now take a balanced meal. It should consist of all the main nutrients: protein, carbohydrates & fats. The proteins can be meat, fish, eggs, cheese or lentils. The best carbohydrates to have are vegetables, they will also provide essential vitamins & minerals. Then come your starches in the form of rice, pasta, rotis, bread & potatoes, these should be eaten in moderation especially by those who are overweight. These starches cause our insulin levels to rise rapidly. Excessive insulin creates a preference for fat storage around the waist & sub scapular regions. There are many vegetables to choose from & they can be cooked or some eaten raw in salads. A salad should definitely accompany the evening meal. On the subjects of fat & oils, contary to popular understanding these are important to our diet. However what is essential are the right types of fats. Extra virgin olive oil is one of the best oils to use in salads or for cooking. Coconut oil is also very beneficial. We need to use less vegetable & corn oil. This includes margarine which is a hydrogenated fat, instead use butter. Omega 3 Essential Fatty Acids are found in oily fish like salmon, mackerel, herring, tuna & these are a must in your weekly meal plan.
For sehri (suhoor), a balanced meal consisting of the main nutrients will set you up for a day's fasting. Foods such as eggs, wholemeal bread, butter, milk, cheese, porridge are ideal & if so inclined meat, vegetable & lentil dishes can also be eaten. These will fill you up for a number of hours & give you a slow release of energy. If you are one of those people who find it difficult to eat early in the morning then milk & dates is maybe a better option for you.
Inevitably we have to discuss those foods that we should avoid in order not to harm our bodies generally & specifically in this holy month. Consumption of foods deep fried in vegetable oils such as samosas, pakoras & chips should be kept to minimum & should not be eaten on a daily basis. Heating oils to high temperatures has in the long term negative effects on our coronary arteries. A healthy alternative is to bake these types of food. As mentioned above the recommended consumption of polyunsaturated fats & oils since the 1950s & the demonisation of saturated fats like butter has seen an increase in coronary heart disease not a reduction in it. It is not about avoiding fats but infact eating the right types of fat & in the right amounts. Avoid using excess amounts of oils in curries & pilaus & do not overly fry your ingredients, the higher you heat something the more the goodness is lost.
The other food to avoid is sugar which really is a poison. Unfortunately this refined substance is found in so many processed foods & drinks & is responsible for the increasing obesity plaguing many countries. Particularly in Ramadan refined white flour & sugar consumption should be kept to a minimum. Excess amounts of cakes, biscuits, chocolates, sweets & mithai will definitely push up insulin levels. All this excess glucose is converted to fat & the continued presence of insulin prevents the fat from being mobilised from the fat cells. Eventually this may result in insulin resistance & diabetes. Asians are at a higher risk of diabetes than other groups. As mentioned above starches such as rice, wheat & potatoes should be eaten in moderation as they also cause insulin levels to rise rapidly & cause weight gain. Sugar is also the source of many other ailments.
In conclusion, eating healthily in Ramadan can help you make the most of this holy month by avoiding illness & major discomfort. It can also be a springboard to adopt healthy eatings habits for the rest of the year. InshAllah I hope this article has explained the importance of eating correctly. For further information on nutrition & fitness do not hesitate to contact me.