In Ramadan, the first sacrifice we make is forgoing consumption of food and drink between Suhoor (pre-dawn meal) and Iftaar (fast breaking). The absence of food and drink in our bodies for this extended period of time causes mild hypoglycemia (low blood sugar) and dehydration, which can cause weakness, headaches, inability to focus, tiredness or lethargy, and intense cravings for fatty, sweet, or salty foods. Iftaar is a time of replenishment for Muslims, but eating and drinking large quantities of sweet beverages and foods can actually cause the blood sugar to decrease even further, causing more fatigue.
Certain foods are more beneficial than others because they control the amount of sugar delivered to the body and help replenish one’s appetite and thirst without causing unwanted tiredness. The following is a list of some common foods eaten at Iftaar and their nutritional impact on the body.
Dates
Prophet Muhammad said: “Break your fast with dates, or else with water, for it is pure.” [Abu Daawood and At-Tirmithi]
The most common food eaten at Iftaar is dates. This is consistent with the practice of the Prophet . After a long day of fasting, the body’s sugar levels are low and need to be replenished. The primary form of sugar used by the body, and especially the brain, is glucose. Low levels of glucose, experienced by those who have not had food or drink for a long period of time, can cause sluggishness and distraction. Once sugar is consumed through food and drink, the body's glucose levels readjust themselves causing the fasting person to feel less lethargic and more focused.
Although not always a desired food of one experiencing hunger, dates are a fat-free, efficient source of sugar. Half of the sugars provided by dates are from glucose alone. The quick supply of glucose from dates helps the body quickly revive from its sluggish state so that the person who is fasting can focus clearly on his or her worship of Allah. In addition to glucose, dates are also a good source of fiber, which gets the digestive processes moving and prevents indigestion. Finally, dates are also a good source of potassium, a mineral essential for water balance. The Prophet Muhammad used to eat an odd number of dates. Thus, those who are not particularly fond of the taste of dates can experience its beneficial effects by having only one date, and those who prefer dates can have three, five, etc.
Water
The human body is mostly composed of water. The benefits of water are great. As the body needs sugar to quickly refuel itself, it also needs fluid to rehydrate itself so it can function properly . Not only does it quickly rehydrate the body and quench thirst, it is a natural cleanser of impurities and toxins that have accumulated over time. Throughout the day, a normal healthy adult is recommended to have a total intake of 8 cups of water. This does not include water from the digestion of foods (i.e., fruits and vegetables). Because the fasting person cannot drink during his/her fast, he needs to achieve this goal before Suhoor or after Iftaar. It is recommended that at the initial breaking of the fast, you should drink a small amount of water (1/2-1 Cup), and then drink small amounts regularly after Iftaar (e.g., 1/2 -l cup every hour). This will prevent sudden fullness from excess fluid and a gradual hydration of the body before the beginning of the next fast.
A friend once recounted that she was used to seeing Muslims in her country break their fasts with two or three cups of coffee. Not only does the consumption of caffeinated beverages such as coffee and tea seem to quench one’s thirst, it provides a jolt to a sluggish mind after a long day's fast and prevents “fast-induced” headaches. In Ramadan, however, too much caffeine intake should be avoided because the caffeine found in tea and coffee is a diuretic. It promotes dehydration, which is not good for a body that is in need of fluid replenishment. In addition, excess caffeine can cause nervousness and anxiety. One should strive to not have more than 300mg of caffeine (approximately 2-3 cups of coffee) during the whole day. One of these cups can be taken at Suhoor to prevent headaches experienced by those who are used to drinking coffee throughout the day. It is recommended to gradually reduce caffeine intake in the months preceding Ramadan to counter the effects of caffeine withdrawal during the fast.
Milk
Comprised of approximately 90% water, milk is also a good source of lactose, a sugar which is broken down into glucose in the body. In addition to helping raise sugar levels in the blood, milk is a good source of calcium, phosphorus, and potassium. During Iftaar, milk is drunk plain, mixed with ice-cream, or made into a sherbet using syrups. Mixing ice-cream and making sherbets increases the energy content, but can also provide too much sugar, again making one more lethargic. Additionally, too much milk may cause cramping and intestinal discomfort because of the high consumption of lactose. At Iftaar, it is recommended that one first drink a cup of milk or eat one cup of yogurt (milk’s equivalent) and then wait until after Maghrib prayer before drinking more.
Fruits and fruit juices
With their variety of colors, textures and tastes, fruits add to the excitement of Iftaar. Not only do they provide abundant vitamins and minerals such as Vitamin C, potassium, and folate, they are a good source of fluid and fiber. Comprised of fructose, a sugar broken down into glucose in the body, fruits are also a good source of energy in the body. They are not as ideal as dates during Iftaar because their relatively higher fiber content slows the release of sugar in the body. 100% fruit juices (not punch) also provide the same vitamins, mineral and fructose, but are poor sources of fiber. Thus, their consumption quickly makes the fasting person alert. However, only 1 cup of 100% fruit juice is necessary to help the body readjust itself. Many people end up having at least 1 -2 cups of 100% fruit juice, which can again cause the fatigue associated with excess sugar intake.
Nuts
Nuts, including almonds, pistachios, pecans, cashews, and walnuts are a calorie-dense source of protein, iron, Vitamin F, and essential fatty acids. It is their high proportion of calories that can make them more of a problem than a benefit. One handful of nuts (e.g., 12 almonds, 24 pistachios) is enough to meet the body's daily’ needs.
Fried foods and sweets
Ramadan, for some of us, would not be Ramadan without a feast of fried foods and sweets at Iftaar. From samosas to baklava, the sugar and fat in these foods satisfy the palate with their richness and, at the same time, comfort a mind deprived of food and water for the day. They are more often eaten when families and friends get together to break a fast. Most of us know that these foods, when eaten in excess, cause unwanted weight gain. Because fat is the last nutrient to be digested, fried and calorie-rich foods can sit in the stomach for a long period of time and can cause an array of digestive problems including heartburn and stomach pain. This does not mean that one should avoid these foods at all costs. Instead, one should focus more on eating dates and drinking water or milk and treating fried foods and rich sweets as treats to be eaten on limited days in limited amounts.
How to prevent weight gain
Almighty Allah Says (what means):
“O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous.” [Quran 2: 183]
For the Muslim, Ramadan is a time for communal and individual spirituality. Much of the focus in this month is on food. It is easy, when hungry and in company, to overeat and to end up gaining weight by the end of Ramadan. Although I do not recommend Ramadan as an ideal time to go on a diet, it is not an ideal time to tip the scales either. To prevent weight gain, one’s focus during Ramadan should not be on food and satiating hunger, but for devotion and gratitude to Allah, Who has provided the sustenance found at the table. Pure devotion is adulterated by a lethargic, satiated believer who ate too much at Iftaar. It is recommended, and this is supported by the practice of the Prophet Muhammad himself, to break the fast with dates and then perform prayer. By the time the prayer is over, one’s blood sugar will be balanced and there will be less of a desire to overeat. It is at this time that the evening meal should be taken. The rule of thumb is to listen to your body’s cues and stop eating when you are less than full. The Messenger said:
“No human ever filled a vessel worse than the stomach. Sufficient for any son of Aadam are some morsels to keep his back straight. But if it must be, then one third for his food, one third for his drink and one third for his breath.” [Ahmad and At-Tirmithi]