The month of Ramadan is regarded as the greatest in the Islamic faith. Muslims all over the globe observe a strict fast from sehri to iftar.
People with diabetes need to be cautious when fasting for an extended period of time and consult with a healthcare professional before adjusting their insulin dosage or making other changes to their diabetes medication. Diabetes patients who are fasting need to frequently check their blood sugar levels as they run the risk of hypoglycemia or hyperglycemia. The first meal of the day, Sehri, which is eaten before dawn, must be carefully scheduled if blood sugar levels are to be kept under control. During the fast, diabetes can be managed by drinking enough water, consuming nutrient-dense foods, and avoiding high-sugar and calorie-dense foods.
Here are a few tips to manage your diabetes while you observe Ramadan this year:
Energy-boosting Sehri (pre-dawn) meal: Increase your consumption of slow-releasing, high-fiber foods like brown or basmati rice, oats, multigrain breads, veggies, lentils (dal), and more. For energy, you can eat foods high in protein like fish, tofu, and nuts. While it's important to stay hydrated, stay away from sugary or extremely caffeinated beverages like coffee, soft drinks, and others.
Green Vegetables: Vegetables are a great method to fill up your stomach during sehri time and control your blood sugar. Broccoli, spinach, cabbage, green beans, carrots, and tomatoes are among the non-starchy vegetables that are suitable for diabetics. The starchy foods that a diabetic may want to eat include potatoes, maize, and green peas.
Fresh Fruits: Oranges, melon, berries, apples, avocados, and grapes are examples of fruits that can be consumed during sehri and iftar. Diabetics can choose salads instead of just fruits during this period to keep their blood sugar levels stable.
Yogurt: Adding curd or yogurt to sehri and iftar meals can be beneficial for diabetics. It can help diabetic in many ways like keeping the cholesterol and triglycerides in check which can prevent the onset of heart diseases, a probable risk for diabetics. Yogurt is a pre-digested version of milk, hence it is much easier to digest and helps you stay full for longer.
Adding Probiotics: After your sehri meal, a spoonful of yogurt can do miracles for your health. Along with calming the stomach, it also prevents reflux and guards against dehydration throughout the day.
Good Sleep: A good night's sleep is essential. Lack of sleep changes the hormones that regulate hunger, making it harder to resist ingesting a lot of high-calorie foods during the eating window. Because it has been demonstrated to help with blood glucose homeostasis, which is crucial for the management of diabetes, sleep is also advantageous to the metabolic process. Avoid overindulging at Iftar or Sehri. Avoid deep-fried and sugar-laden items at both meals.
Reduce intake of processed foods: Avoid foods that are fried or contain refined carbs, such as white bread, pastries, and biscuits. Steer clear of burgers, fried poultry, chips, and processed meats.
The best methods for diabetics to take part fully in the Holy Month should be carefully considered. Since fasting necessitates a significant shift in routine and way of life, it can be challenging for some people to keep their blood sugar levels in the proper range all day. It may be crucial to speak with your doctor before fasting so that you are aware of any risks and have a strategy in place to control your diabetes as effectively as possible.
(Author is vice president, Vitabiotics, and a noted fitness & nutrition expert)