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Smooth Fasting and Stable Blood Sugar, Apply This Diet at Sahur and Breaking the Fast!
Retno Yunita Sari, S.Gz.
Ramadan fasting provides many benefits for the body. However, if you don't follow a proper diet, it can cause various problems for the body. Some of these problems can be caused by drastic changes in blood sugar levels during fasting due to improper eating patterns. In fact, a proper diet at dawn and breaking the fast can help keep blood sugar levels stable, so that the body remains healthy and energetic during fasting. So, what is the right diet to keep blood sugar stable when fasting?
At Sahur
Food consumption at Sahur is the main source of energy during fasting. A proper diet at dawn can stabilize sugar levels, preventing excessive hunger, fatigue, and dizziness due to low blood sugar levels during fasting. Some types of food that are recommended to be consumed at dawn include:
- Complex carbohydrates and high-fiber foods
Complex carbohydrates and foods high in fiber are digested slowly by the body, so they can provide energy slowly during fasting. Some examples that can be consumed include brown rice, oatmeal, potatoes, sweet potatoes, granola, and high-fiber vegetables such as spinach, carrots, and broccoli. - Protein
Consuming enough protein can make the body feel full longer. In addition, protein takes longer to digest, so it can help stabilize blood sugar levels. Examples of recommended protein-sourced foods to consume at dawn include boiled eggs, chicken breast, fish, Greek yogurt, tofu, and tempeh. Combining yogurt with granola is also the right choice to get a filling meal and provide protein, healthy fats, and complex carbohydrates at the same time.
When Breaking the Fast
Eating when breaking the fast includes being balanced, nutritious, and not excessive. Consuming food when breaking the fast not only fulfills daily nutrition after fasting but also keeps blood sugar under control so that the body remains healthy during the Ramadan fast. What tips should you pay attention to when breaking the fast?
- Start by consuming up to 3 dates
Dates contain fiber, which can keep blood sugar stable. They also contain many minerals that are beneficial for the body. - Consume food sources of carbohydrates, protein, and healthy fats
Consuming foods containing carbohydrates, protein, and healthy fats in a balanced manner can help meet daily nutritional needs and keep blood sugar stable. - Consume enough vegetables and fruit
Vegetables and fruit provide the vitamins and minerals the body needs. The fiber content contained in it also helps prevent blood sugar spikes. - Avoid overeating
Excessive food consumption, especially foods high in sugar, can trigger unhealthy weight gain. If this condition occurs in the long term, it can cause insulin resistance which can lead to diabetes.
Apart from regulating eating patterns at dawn and breaking the fast, snacking The time between breaking the fast and sahur also needs to be paid attention to. Avoid snacks with high sugar to keep blood sugar stable. Select snacks with a low glycemic index value and rich in nutrients, such as cut fruit, yogurt, nuts, and granola.
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