Since the ancient days, believers have considered fasting part of their spiritual life. Christians fast during lent while Judaism observe some fasting at a certain point in the year.
Since the ancient days, believers have considered fasting part of their spiritual life. Christians fast during lent while Judaism observe some fasting at a certain point in the year. Similarly, the holy month of Ramadhan has just begun for Muslims around the world. While the common impression is divine cleansing, several experts point out that there are far more health benefits for people who fast the right way.
King Faisal Hospital Kigali nutritionist Renee Tabaro explains that the duration of fasting matters and any form of time spent without food helps the body deal with eliminating waste. Individuals who are fasting are advised to take a lot of water between the breaks.
"At least one litre of water is needed as a solvent that will help you wash out all the waste products and damaged cells from the body,” says Tabaro
However, most beliefs maintain that the water should only be consumed after the fasting period, to which Tabaro says it’s fine as well.
For instance, Jasmine Mpongazi, a Muslim living in Kigali, says that although some seasons may be very hot, taking water during the day in the holy month never crosses her mind.
"It is a challenge but I have to observe the rules until the end. In a way it is fine because I can take water later in the day,” says Mpogazi.
On people who feel it is necessary to consume a lot of food when breaking the fast, Mpogazi advises that excess food may not be beneficial to the body.
"In case you have surplus food, it is better to share with others instead of overloading the body with unnecessary nutrients,” she adds.
Tabaro supplements her views explaining that consuming a lot of calories is useless because the body does not utilise them. He, instead, suggests that only those involved in heavy work should consume high amounts of calories before fasting.
"People should know that if they are involved in cumbersome work, they expend a lot of energy. Without proper nutrition the body could experience shock due to low sugar concentration. Even those with limited activity should at least obtain 500 kcal of energy probably from a cup of tea early in the morning, otherwise low sugar supply during heavy work could trigger hypoglycemia or make individuals faint,” adds Tabaro.
Balance muscle wasting with calorie demands
Besides detoxification of the body, fasting is a practice adopted by people for other benefits. Like the Journal of Nutrition suggests, intermittent fasting supports weight loss for obese people although nutritionists or dieticians should recommend approaches.
According to the journal, the first few hours of exclusive fasting impel the body to get its fuel from burning glycogen stores from the liver and muscles, which is broken down into glucose. Once the glycogen is gone, the body breaks down a mixture of both fat and muscle to provide the fuel it needs. However, the amount of muscle lost will depend on the type of fast, and on the amount and type of activity you participate in during the fast.
On the other hand, Mayo Clinic points out that people who follow a fasting diet may have better heart health than people who don’t. This may be because people who routinely fast show self-control over how many calories they eat and drink, and this behaviour may translate into weight control and better eating choices when they aren’t fasting.
"Periodic fasting and better heart health may also be linked to the way your body metabolises cholesterol and sugar. Regular fasting lowers low-density lipoprotein, or "bad,” cholesterol. However, fasting is also associated to improved sugar metabolism. This can reduce your risk of gaining weight and developing diabetes, which are both risk factors for heart disease,” explains Mayo Clinic.
Kibagabaga Hospital nutritionist Isaac Bikorimana advises that soft foods or semi solid foods are good for people who engage in long durations of fasting as long as they contain the necessary calorie requirements. However, complex carbohydrates should be avoided.
"Because of the long time one spends without anything to eat, these foods should be high in calories to meet the energy demands. Complex carbohydrates, such as starch from foods like cassava or other tubers, should be restricted,” says Bikorimana.
Much as these liquid diets are important, they should be balanced in nature to provide the body with all the appropriate nutrients such as proteins, vitamins, carbohydrates and mineral salts.
"At all times, a balanced diet should be maintained, especially considering the fact that the body is experiencing some kind of detoxing. Good feeding helps restore all the appropriate nutrients,” adds Bikorimana.
Avoid incompatible food combinations
Normally, fruits and vegetables are recommended on a daily basis but health experts advise that during fasting all acidic fruits should be avoided.
"Foods like bananas, papaya are good to start with because they are less acidic. If acidic foods, such as lemon are consumed, they could cause damage to an empty stomach wall. On the part of vegetables, soups are really nutritional,” emphasises Tabaro, adding that certain combinations of foods should be avoided because they interfere with absorption.
"If it is meat or fish, let them just be soft or mashed. Combinations such as eggs with oranges or any other fruits with milk are not good. Even practically when you mix any of those in a cup, there would be some kind of separation,” he adds.
Much as people go without food for some hours during the fasting period, several findings maintain that at all times when breaking the fast, balanced diets should be a priority.
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Foods to eat during fasting
Eat Real Food, Not Processed and Junk Foods
Sure, processed foods can seem convenient, but they’re usually filled with unhealthy things like high-fructose corn syrup, MSG (to enhance flavor), lots of sodium and typically all the wrong heart-clogging oils. If you’re in a hurry, there are healthy and halal-convenient options that are particularly good for breaking the fast, so get to know the halal food businesses that make and serve them (see my top picks at the end of this article).
Junk foods like chips, candies, and more are basically void of nutrients and should not be used as a side dish (believe me, I’ve seen it before). How will you have any energy to get you through a long day of fasting and long night of prayer if your food gives you nothing in return for eating it? Instead, shop for locally produced fruits and veggies from farmers markets and grocery stores, which are now following the trend of sourcing ingredients from local vendors. Because of a higher demand for such goods, the prices are finally coming down somewhat. Furthermore, when you eat food that is wholesome and packed with nutrition, you’ll feel more satisfied. In fact, you may even find yourself needing to eat less of it than filler foods that hardly satisfy the stomach and make you crave more and more of them.
Avoid "White” Foods
White foods (i.e., white bread, white rice, white sugar, etc.) can fall into some of the above categories, but they’re worth the mention for what not to eat. White breads are made from white flour, which is processed and stripped of the nutrition that should be in bread and the same goes for rice and even the type of sugar you use. Instead, choose breads from whole grains and organic brown rice (even basmati). Surprisingly, they don’t have to break the bank, either, since much of this is available in bulk at quality grocers like Whole Foods.
Know the Foods That Hydrate Your Body
When fasting, we’re slowly being dehydrated over the course of the day, so once we break our fast and during the non-fasting period we need to have foods that put water into our body, not deplete it further. It can be difficult to eat a lot of watermelon or squash, even though they’re super-hydrating foods, but you can make juices out of the fruits and soups out of the vegetables to give your body the additional water it needs. Avoid salty spice mixes and condiments that sneak their way into our rice and meat dishes only to leave us wondering why we’re so thirsty afterwards. A great way to break the fast is to enjoy your favorite dates, of course, but also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating. They can be consumed at the Suhoor (pre-dawn meal before the fasting day begins) or at the Iftar (meal at the time of breaking the fast) followed by soup to preface your main meal. Consider limiting coffee and tea which are very dehydrating to the body, to about half of what you normally drink.
Avoid Fried & Sugary Foods
In an effort not to spoil any cultural traditions in Ramadan foods, I’m not advocating that everyone forgo their favorite samosas or empanadas at I12ftar. I love them, too! But, I do know that it’s possible to bake them instead of fry, so consider that an option. Fried foods are heavy in oil and that makes them harder to digest, especially when they’re the first foods to be eaten after a long fast.
Let’s save the sweets for ‘Eid ul Fitr (the celebration that comes after the month of fasting) and try to hold off on as many desserts as possible to avoid any sugar crashes later in the day. If you must have something sweet, make it natural — use real honey or natural raw cane sugar (turbinado) in your recipes, or eat fruits that are a bit more on the sweet side to satisfy the craving... naturally.
Go Easy on the Carbs
While I love a good bowl of pasta, a hefty portion of potatoes or rice with meat, these are all carbohydrates to minimize during Ramadan. Carbohydrates are converted into sugars and can eventually take their toll on your body way after you’ve finished eating. When you do have your carbohydrates, be sure to pair them with protein-rich foods like beans, meat or eggs to balance the meal.
May everyone who observes the blessed month of Ramadan have a peaceful, healthy and happy time with family, friends and community.
Agencies