During the holy month of Ramadan, most people can fast without much difficulty. On the other hand, diabetic patients face some challenges. Diabetic patients selecting fasting during Ramadan should drink a lot of water during non-fasting hours. Staying hydrated can help prevent dehydration and complications that come with it. Diabetic patients should take additional precautions during Ramadan fasting and stick to a proper diet plan to keep their blood sugar levels under control. In Suhur, they should eat a balanced diet and select foods with low glycemic index. Diabetic patients should break Iftar food into small parts and avoid sugar behavior and fried foods.
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It is important to consume appropriate foods during Iftar. When you break your fast in the evening, include fruits, vegetables, pulses and yogurt in your diet.
If you have diabetes, then there are healthy fasting tips for Ramadan-
1. It is necessary to keep hydrated to get through the day. When you break the fast, make sure you drink a lot of water. You should drink at least 7-8 glasses of water per day. If you need more hydration, drink both water and coconut water. When compared to sports drinks, coconut water has the same hydrating properties because it has a combination of carbohydrates, electrolytes, and fluid.
Green tea, mint tea, and chamomile tea are all excellent options for water to meet the needs of your fluid. These drinks also help in digestion. To avoid consuming unnecessary calories, serve them without sugar.
2. Start your Iftar food with foods that are high in simple carbohydrates and are easily absorbed by the body, such as 1-2 dates or any plant-based milk such as milk, coconut milk, etc. Then there are complex carbohydrates such as brown rice and chaptis.
3. In Suhur, do not leave food. In the morning, eat a well -balanced food and adjust your insulin and medicine dose according to your doctor’s recommendations. Suhur should include multigrain bread, oat-based grains, and brown rice as well as slow releasing starch carbohydrates such as beans, pulses, pulses, fruits and vegetables.
Fruits and vegetables are hydrating, so eat more than five parts per day during Ramadan. Watermelon, grapes, apples, tomatoes, cucumber, squash, zucchini, and letters are only a few examples. They are high in both water and fiber. They last long in the intestines and reduce thirst. Soup, yogurt and porridge can all help you to stay hydrated with water naturally, so include them in your food.
Complex carbohydrates have a low glycemic index, meaning that they take more time to digest, absorb and swallow, and thus keep you full for a long time. Lean proteins, such as fish, tofu and nuts, are high in energy.
4. It is important to relax enough. Lack of sleep changes hormones of appetite, which makes it more difficult to consume a large amount of high-calorie foods during the food window. Sleep is also beneficial for the metabolic process as it is shown to help blood sugar balance, which is essential for diabetes treatment. Do not keep on sehri or iftar. In both meals, avoid deeply fried foods and foods in sugar.
5. Sugar and fried foods should be avoided. For the preparation of food, choose the methods of healthy cooking such as baking or grilling. Use Chinese-free options such as fig, date, fruit and cinnamon. You can also include healthy options such as sugar -free lemonade, fruit smoothie, and sugar -free low -fat cold coffee.
6. Strong exercise should be avoided during fasting season as it causes hypoglycemia. After eating, a little walk will help improve the post -food spikes. Meditation, light yoga, and walk are all excellent forms of physical activity that will activate your body and keep your energy levels high.
This Ramadan, follow these tips and stay healthy.
About the author- Ms. Ashanka Wahi is a Dubai and Delhi -based wellness advocate and nutrition coach. She strongly believes that eating healthy is the strongest form of self-esteem. Eshanka Wahi creates intestinal, nutritious options for all comfortable food by eliminating unhealthy materials and replacing them with nutrient-dense superfoods.
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