Nutrition during Ramadan is a very sensitive and vital issue for diabetics that requires careful planning and adherence to medical advice. Fasting can help control blood sugar, but if not managed properly, it carries risks such as low blood sugar (hypoglycemia), high blood sugar (hyperglycemia), and even dehydration. The following are essential tips for diabetic nutrition during this month:
1. Medical consultation before Ramadan
Diabetics, especially those who are insulin-dependent, should consult their doctor before Ramadan so that their medication or insulin dosage can be adjusted if necessary.
2. Don’t skip the pre-dawn meal
The pre-dawn meal is the most important meal for diabetics. Consuming foods with a low glycemic index such as wholemeal bread, oats, lentils, beans, eggs, vegetables, and low-fat dairy products helps keep blood sugar stable throughout the day.
3. Breaking the fast with caution
It is better to break the fast with a small amount of dates (1 to 2) or a few raisins with warm water or milk. After that, leave a short gap (for example, 15 to 30 minutes) and then have the main iftar to prevent a sudden increase in blood sugar.
4. Consume low-fat and high-fiber foods
Foods such as vegetables, soups, low-fat foods, and low-fat vegetable or animal proteins are more suitable. Avoid fatty, fried, and sweet foods, as they cause severe fluctuations in blood sugar.
5. Drink enough water
From iftar to sahur, drink water and sugar-free liquids regularly to prevent dehydration, as dehydration is a dangerous factor in diabetic patients.
6. Control physical activity
Reduce heavy activities during the day to prevent a drop in blood sugar. The best time for light physical activity is about an hour after breaking the fast.
7. Monitor blood sugar
People with diabetes should check their blood sugar regularly, even while fasting. Checking their blood sugar does not invalidate the fast and can help prevent serious complications.
8. When should you not fast?
If a person experiences severe hypoglycemia, hyperglycemia, ketoacidosis, or other complications of diabetes, they should break their fast immediately and consult a doctor.
The following is a sample meal plan for diabetics during Ramadan that can help maintain blood sugar balance and provide the body with energy throughout the day. This plan is based on the principles of healthy eating and recommendations from nutritionists:
Suggested meal plan for Suhoor:
.First suggestion:
Whole wheat bread (2 palms)
A boiled or half-boiled egg with a little olive oil
Low-fat cheese (30 grams)
Eating vegetables or cucumbers and tomatoes
A glass of low-fat milk or light tea
A date or half a small banana (to provide a gentle and gradual glucose supply)
.Suhoor tips:
Avoid salty and fatty foods such as sausages, sausages and salty cheese.
Consuming fruit in moderation (such as an apple or half an orange) is appropriate.
Eat Suhoor in full and do not skip it at all so that you do not experience a drop in blood sugar during the day.
Suggested iftar plan:
.First stage (breaking the fast):
One to two dates or a few raisins
A glass of lukewarm water or low-fat milk
A small cup of light soup (such as barley or vegetable soup)
.Second stage (30 minutes after iftar):
A small piece of wholemeal bread
Grilled chicken or fish or stew without oil
Steamed or baked vegetables (such as pumpkin, eggplant, carrots)
Salad without dressing or with lemon juice and olive oil
Low-fat yogurt (half a glass)
Snack between iftar and sahur (if needed):
A piece of fruit (such as apple or peach)
A small handful of almonds or walnuts (without salt)
A glass of water or sugar-free herbal tea
Additional warnings and tips:
Avoid traditional sweets such as zulbia and okra.
Industrially sweetened beverages, sodas, and ready-made fruit juices are not recommended at all.
If you experience symptoms such as headache, excessive sweating, palpitations, or tremors, there is a possibility of low blood sugar and you should stop fasting in consultation with your doctor.
Importance of water and fluid intake:
One of the common problems during Ramadan is dehydration, which can negatively affect kidney function and blood sugar levels.
Recommendations:
Drink at least 6 to 8 glasses of plain water between iftar and sahur.
Avoid drinking a lot of water in one sitting; divide it gradually throughout the night.
Avoid consuming too much caffeinated beverages (such as strong tea, coffee, and soda) as they increase water excretion from the body.
Regular blood sugar control:
Fasting in diabetic patients requires careful monitoring of blood sugar to prevent it from falling or rising too much.
Important times to measure blood sugar:
Before sahur
Two hours after iftar
In the middle of the day (around 12 or 13)
If you feel symptoms of hypoglycemia (sweating, dizziness, palpitations, tremors)
Who should not fast?
According to medical advice, some diabetic patients should not fast, including:
People with severe blood sugar fluctuations
Those who have experienced ketoacidosis or severe hypoglycemia in recent months
Elderly people with chronic complications of diabetes (such as kidney or heart problems)
Pregnant women with diabetes
In these cases, consulting a specialist doctor and not fasting is the best decision.
Suitable and beneficial foods:
| Type of food | Suitable offers |
|---|---|
| Bread | Sangak bread, barley bread, wholemeal bread |
| Protein | Chicken, fish, eggs, lean meat |
| Dairy | Milk, low-fat yogurt, unsalted buttermilk |
| Vegetables | Lettuce, cabbage, spinach, tomatoes, cucumbers |
| Fruit | Apples, oranges, plums, nectarines (in moderation) |
| Healthy fats | Olive oil, walnuts, almonds |
Tips for Suhoor for Diabetics:
Suhoor is the most important meal during Ramadan, as it should provide the energy needed for long hours of fasting without causing a sharp increase in blood sugar.
Recommendations for Suhoor:
Be sure to eat Suhoor and do not skip it. Not eating Suhoor can lead to a sharp drop in blood sugar.
Avoid eating salty foods such as salted cheese, sausages, canned goods, and salty snacks; as they cause thirst and increase blood pressure.
Eat foods with a low glycemic index such as oatmeal, Sangak bread, lentils, boiled eggs, or low-fat fried eggs.
A low-sugar fruit such as an apple or pear with a glass of low-fat milk can be a good choice to end Suhoor.
Consuming a small amount of healthy fat such as nuts (walnuts, raw almonds) can help increase energy retention.
Be careful with iftar foods:
Iftar is a time when the body desperately needs sugar and water; but diabetic patients should not compensate with a large amount of food or sweets.
A suitable iftar for diabetics:
Breaking the fast with a date, lukewarm water, or warm low-fat milk (if you need more energy)
Using barley soup or light broth without many grains
Whole-grain bread with low-salt cheese and vegetables
Avoid consuming zulbia, okra, syrup, or halva, which cause a sudden increase in blood sugar
Gentle physical activity:
Although intense physical activity may be dangerous during fasting hours, light physical activity after iftar helps control blood sugar.
Suggestion:
A gentle walk for 20 to 30 minutes after dinner can help regulate blood sugar and improve digestion.
Final note:
People with type 1 or type 2 diabetes should consult their doctor about medications and insulin dose changes before Ramadan. Changing sleep patterns, eating habits, and medication without a doctor’s advice can be dangerous and even life-threatening.
The importance of drinking water and fluids between iftar and sahur
One of the challenges for diabetics during Ramadan is dehydration, which can cause kidney dysfunction and blood sugar fluctuations. Therefore:
Drink at least 8 glasses of water between iftar and sahur.
Use natural, sugar-free drinks such as ginseng, green tea, chamomile tea, or weak tea.
Strictly avoid sweet drinks, soda, industrial syrups, or market juices.
Consumption of sweets in Ramadan and diabetes
Many people, especially during iftar, turn to zulbia, okra, halva, or traditional sweets, which are very dangerous for diabetics. These substances:
Rapidly increase blood sugar.
Cause weight gain, insulin resistance, and increased blood lipids.
Despite a short-term feeling of energy, they subsequently cause a severe drop in blood sugar and fatigue.
.Instead of these foods, it is better to use dates (one), dried berries, raw almonds, or homemade desserts without sugar.
Adjusting the timing of taking medications and insulin
Diabetics who take medications or insulin should adjust the exact timing of their medications in consultation with their doctor. Some general recommendations are:
Metformin intake is usually divided after iftar and suhur.
Basal or short-acting insulins may require dose adjustment.
For people with a history of low blood sugar at night or low blood sugar during the day, fasting is not recommended at all without consulting a doctor.
Summary of golden tips for diabetics in Ramadan:
Never skip suhur.
Consume low-sugar, low-fat, and high-fiber foods.
Drink plenty of fluids and fewer sweets.
After iftar, do not forget to do light exercise such as walking.
Adjust your medication and insulin according to your doctor’s advice.
If you experience symptoms of low blood sugar (cold sweat, tremors, severe weakness) or high blood sugar (blurred vision, frequent urination, excessive thirst), break your fast immediately and contact your doctor.
Sample of suitable meals for Iftar and Suhoor
Iftar meal (suggested)
Starting iftar: one date + a glass of lukewarm water or low-fat milk
Main meal: low-salt barley or lentil soup, wholemeal bread, low-fat cheese, vegetables
Healthy protein: boiled eggs, grilled fish, or skinless chicken
Tip: Avoid fried foods, fatty foods, and too much rice.
Suhoor meal (suggested)
Complex carbohydrates: wholemeal bread or a little brown rice
Protein: eggs, Greek yogurt, or white cheese
Cooked or raw vegetables (such as cucumber, tomato, lettuce)
Drink: weak tea or lukewarm water with a few drops of lemon juice
Tip: Avoid consuming salty or sweet foods at Suhoor, as they make you thirsty or increase blood sugar.
hysical activity during Ramadan
Moderate physical activity during Ramadan is very beneficial for diabetics, but it must be done carefully:
A 30-minute walk after breaking the fast can help control sugar.
Vigorous exercise during the day may cause low blood sugar and is not recommended.
Light stretching or yoga before bed is beneficial.
Important warnings for diabetics during Ramadan
If your blood sugar is below 70 or above 300 mg/dL, you should not fast.
If you have symptoms of low or high blood sugar during fasting, break the fast immediately.
Children, the elderly, pregnant women, or patients with type 1 diabetes or with kidney or heart complications should consult a doctor and avoid fasting.
Suitable drinks for diabetics during Ramadan
During Ramadan, proper hydration is very important due to the long gap between meals. Diabetics should use drinks that both quench thirst and do not cause sudden increases in blood sugar.
Recommended drinks:
Plain water (regularly between iftar and sahur to prevent dehydration)
Sherbati egg syrup with lemon juice and no sugar
Pale tea without sugar or with permitted sweeteners
Mild alcoholic beverages such as Bahar Narenj or Bidmeshk (in moderation and without sweeteners)
Fresh vegetable juice such as cucumber or celery (in moderation)
Drinks to avoid:
Sodas (even diet versions)
Sweet industrial drinks
Homemade syrups high in sugar such as Khakshir, Sekanjbin syrup
Industrial fruit juices even if they are sugar-free
The importance of regular blood sugar control
During Ramadan, diabetics should take blood sugar control more seriously. Especially if they are fasting, they should measure their blood sugar at certain times:
Suggested times to test blood sugar:
Before dawn
2 hours after breaking the fast
In the middle of the day (for example, 1 p.m.) to check for low blood sugar
Whenever symptoms of low or high blood sugar are felt
Psychological and behavioral tips
In addition to physical fasting, Ramadan is a good time to focus on a healthy lifestyle and positive behavioral changes. Diabetics can use this opportunity to:
Reduce processed food intake
Better control appetite
Focus on natural, nutritious nutrition
Practice relaxation and reduce stress (which is effective in controlling sugar)