By Dietitian Nurul Aisyah Roslan

CAN DIABETICS FAST DURING RAMADHAN?

HERE ARE TIPS YOU HAVE TO KNOW.

Are you a diabetic and a Muslim? Do you want to have a healthy and fasting safely
during Ramadhan without worrying about your sugar level? Here are the tips I can
share with you.

Ramadhan is a good opportunity for you to be healthier and lose weight. I

understand that fasting about 13 to 14 hours a day can be burdensome to you as
you need to have regular and fixed mealtime. As a dietitian, I meet many patients
with uncontrolled diabetes during Ramadhan which is caused by overeating of food.

I know that you always have a big question mark on how to have a healthy and
energetic Ramadhan without experiencing low blood sugar level symptoms such as
weakness, shakiness and blurred vision.

So, how should you eat during Ramadhan?

Actually, dietary intake during Ramadhan and usual month is the same except the
mealtime. You should have two to three main meals per day which include Sahur,
Iftar and supper to ensure adequate energy storage throughout the day. I encourage
you to have your Sahur as late as possible and Iftar as early as possible to avoid
prolonged fasting and risk of low blood sugar level.

Your Sahur should contain well balanced meals that consist of carbohydrates,
proteins, fibers and water. Rice, noodles, bread, and cereals are examples of
carbohydrate that can fuel up your day. Fish, chicken, meat, eggs and legumes are
examples of protein while fruits and vegetables are examples of fiber. You can
achieve a well balanced meal by applying the Malaysian Healthy Plate concept to all
meals throughout the day because it offers balanced nutrient and controlled portion.
Malaysian Healthy Plate consists of ¼ plate of carbohydrate, ¼ plate of protein and
another ½ plate of fiber.

I advise you to have a mini Iftar first with a glass of plain water and two to three
pieces of dates before enjoy your main Iftar after Maghrib prayer. The mini Iftar
provides you with instant energy and quenches your thirst at the same time prevent
 By Dietitian Nurul Aisyah Roslan

you from having insulin spikes and overeating as you will be more sensible and
mindful after that.

Make fibers as a must in each meal you eat as fibers can provide you the “full
feeling” and prevent you from overeating especially during Iftar. Moreover, fibers also
help you to slow down the sugar spikes. Good sources of fiber other than fruits and
vegetables are dhals, chickpeas, barleys and wholegrain products such as oats and
multigrain bread.

What about your beverage?

As a diabetic patient, you should be smart in choosing your beverages because

frequent intake of sweetened beverages can lead to uncontrolled blood sugar level.
You should therefore choose unsweetened beverage or no sugar added fruit juice. It
is compulsory for you to be hydrated throughout the Ramadhan by drinking at least
eight glasses of plain water between Iftar and Sahur. You also need to be cautious
on caffeinated beverages and salty food because both can cause you to have
extreme thirst.
 By Dietitian Nurul Aisyah Roslan

Many scrumptious kuih and desserts such as kuih tepung pelita and tau foo fah
available during Ramadhan that are loaded with sugar. You must consider the
choices of kuih and dessert wisely because of the high sugar and fat content. You
can still enjoy your favourite kuih but in small quantities. You should choose kuih that
have lower sugar content such as popia and apam and restrict other sources of
sugary food when you consume sugary kuih.

What about your fruit intake?

It is good to eat fruits because it contains fiber, vitamins and minerals but it comes
with ample natural sugar. You should therefore eat fruits in a controlled quantity of
two servings a day. Examples of one serving of fruit is 1 whole of apple or orange, 1
slice of papaya or watermelon, ½ guava and 3 pieces of dates. You can also take
fruits as juice but in the same quantity as the fresh one and avoid addition of sugar. I
would like to remind you to reduce the intake of fruits or fruit juices if you are taking
dates because both are simple sugars, and excessive intake of simple sugars can
lead to high blood sugar level that eventually cause you to gain weight and have
uncontrolled diabetes.

Last but not least, Ramadhan is not a season to overeat, but you can take it as an
opportunity to eat healthier. You must take sensible portion by practicing Quarter
Quarter Half concept throughout the month. You should also be wiser in food
choices and take Ramadhan as a chance to lose weight and to control your sugar
level.