Food

How to Fast Safely During Ramadan if You Have Diabetes

For Muslims living with diabetes, Ramadan presents a deeply personal decision that balances spiritual devotion with health considerations. The desire to observe one of Islam’s five pillars is understandable, fasting during Ramadan is a profoundly meaningful experience that connects believers to their faith, their community, and centuries of tradition.

The good news is that many people with diabetes can fast safely with proper preparation and medical guidance. However, this requires careful planning, ongoing monitoring, and a clear understanding of when fasting may pose risks that outweigh its benefits. The International Diabetes Federation estimates that over 150 million Muslims with diabetes worldwide fast during Ramadan each year, many of them successfully.

This guide provides evidence-based information to help you work with your healthcare team in making informed decisions about fasting and managing your diabetes throughout the holy month.

Disclaimer: This information is designed to provide practical advice for diabetics during the holy month of Ramadan. Any lifestyle or medication changes must be discussed with and approved by a healthcare professional.

Before Ramadan: Essential Preparation

The most important step in safe fasting begins six to eight weeks before Ramadan. Schedule a pre-Ramadan consultation with your physician to assess whether fasting is appropriate for your specific situation. During this visit, your doctor will evaluate your current blood glucose control, review your medications, discuss your previous fasting experiences, and help you understand your personal risk level.

According to the IDF-DAR Practical Guidelines, individuals with diabetes fall into different risk categories. Those at very high or high risk—including people with type 1 diabetes, those with poorly controlled type 2 diabetes, pregnant women with diabetes, or those who have experienced severe hypoglycemia in the past three months—are generally advised not to fast. However, individuals with well-controlled type 2 diabetes and no significant complications may be able to fast with appropriate medication adjustments and monitoring.

Your healthcare team will also guide on adjusting your medications, planning your meals, and recognizing warning signs that require breaking your fast.

Blood Glucose Monitoring During Fasting

Regular blood glucose monitoring is essential during Ramadan, and importantly, testing your blood sugar does not break your fast. Islamic scholars have confirmed that finger-prick testing and using glucose monitors are permitted during fasting hours.

For individuals at moderate to low risk, monitoring once or twice daily may be sufficient. Those at higher risk should consider following a more comprehensive monitoring schedule that includes checking levels before suhoor, two to three hours after suhoor, at midday, mid-afternoon, before iftar, and two hours after iftar.

Always check your blood glucose if you experience any symptoms of low or high blood sugar, or if you feel unwell.

When You Must Break Your Fast

Your health must take priority. You should immediately break your fast and seek medical attention if:

Your blood glucose drops below 70 mg/dL (3.9 mmol/L)—there is no guarantee it will not fall further
Blood glucose exceeds 300 mg/dL (16.7 mmol/L)
You experience symptoms of hypoglycemia: shakiness, sweating, confusion, dizziness, or rapid heartbeat
You experience symptoms of hyperglycemia: excessive thirst, frequent urination, or nausea
You develop dehydration, fever, diarrhea, or any acute illness

Breaking your fast in these circumstances is not only permitted but required under Islamic law, which prioritizes the preservation of health and life.

Nutrition and Meal Planning

Proper meal planning helps maintain stable blood glucose throughout Ramadan. At suhoor, choose complex carbohydrates that digest slowly, such as whole grains, oats, barley, and legumes. Include protein sources like eggs, yogurt, or cheese, and drink plenty of water. Delay suhoor until just before dawn to shorten the fasting period.

At iftar, break your fast with dates and water as per tradition—dates provide quick but natural energy. Avoid consuming large quantities of food rapidly, as this can cause blood sugar spikes. Choose grilled or baked foods over fried items, include vegetables with every meal, and limit sweets and sugary beverages.

Spread your food intake across two main meals with a light snack in between, rather than consuming everything at once.

Physical Activity Considerations

Light to moderate exercise is generally safe during Ramadan, but timing matters. The best time for physical activity is two to three hours after iftar, when you have had time to eat and rehydrate. Avoid strenuous exercise during fasting hours, as this increases the risk of hypoglycemia and dehydration.

Tarawih prayers, which involve standing, bowing, and prostrating, count as physical activity and should be factored into your daily exercise plan.

Key Takeaways for Managing Diabetes During Ramadan

Consult your physician six to eight weeks before Ramadan for a pre-fasting assessment
Blood glucose monitoring does not break your fast—test regularly
Break your fast immediately if glucose falls below 70 mg/dL or rises above 300 mg/dL
Choose slow-digesting foods at suhoor and avoid large, rapid meals at iftar
Stay well hydrated between iftar and suhoor
Exercise after iftar, not during fasting hours
Medication adjustments must be discussed with your healthcare provider

When to Consult Your Doctor

Beyond your pre-Ramadan assessment, contact your healthcare provider if you experience:

Repeated episodes of low or high blood sugar during fasting
Difficulty managing your glucose levels despite following your plan
Symptoms of dehydration that do not improve with increased fluid intake
Any new or worsening symptoms related to diabetes complications
Uncertainty about whether it is safe to continue fasting

After Ramadan, schedule a follow-up appointment to discuss your experience and make any necessary adjustments to your regular treatment plan.

Jhon Hopkins Aramco Healthcare

Food

Foods That Look Healthy for Weight Loss (But Actually Aren’t)

By Dr. Yara Husein (Food and Nutrition Expert)

Companies often use specific buzzwords on food labels to market products as healthy and weight-loss friendly options. In reality, these options can sometimes have the opposite effect. Here are some common foods and drinks that might be holding you back:

Fat-free dairy products

Many think that fat-free dairy products are ideal for dieting and do not contribute to weight gain. However, in truth, these products can cause weight gain because fat-free products are less satiating than their full-fat counterparts; fat is a nutrient that supports feelings of fullness and makes food more enjoyable. Furthermore, food manufacturers often replace fat with sugar in low-fat and fat-free products to compensate for the lost flavour. Beyond that, skimmed dairy products provide the body with fewer nutrients than full-fat products, because vitamins such as A, D, E, and K are fat-soluble vitamins that require fat to enter the body, be absorbed, and be utilized.

Gluten-free foods

While it is essential for people with gluten-related disorders to avoid gluten, gluten-free foods are not necessarily healthier than foods containing gluten. Some processed gluten-free foods and desserts contain the same amount of calories and added sugar—if not more—as other snacks. Studies, including a study published in the journal PeerJ, indicate that gluten-free snack foods tend to be lower in protein, fiber, and certain vitamins and minerals compared to their gluten-containing counterparts. They are also generally more expensive.

Breakfast cereals

Many people think that breakfast cereals are an ideal and healthy breakfast to start their day, but in reality, many cereals are made from refined grains that lack nutrients like protein and fiber, and they can contain a high percentage of added sugar. For example, Honey Nut Cheerios, which are marketed as heart-healthy, contain 12 grams of added sugar per cup. Eating large quantities of these and other cereals high in added sugar may lead to an increased risk of heart disease, high blood pressure, high triglyceride levels, and weight gain.

Energy and sports drinks

Companies market sports and energy drinks as ways to boost energy and athletic performance, but these drinks can contain a massive amount of sugar. Consequently, they can contribute to weight gain for people who consume them without performing intense physical exercise. For instance, a popular energy drink like Monster (473 ml) contains 54 grams of added sugar—a quantity much higher than the amount recommended by the American Heart Association (25g for women and 36g for men). Research, including a study published in the journal Pediatric Obesity, has linked the consumption of sweetened beverages to health problems, including high blood pressure, fatty liver, and obesity in children and adolescents.

Diet soda

When following a diet, many people may turn to sugar-free or calorie-free drinks, thinking they contribute to weight loss. However, studies indicate that diet soda may contribute to certain health problems by altering brain responses to food and increasing the desire to eat high-calorie foods such as sweets and fast food. A study published in the journal Nutrients linked the consumption of these drinks to a higher risk of metabolic syndrome, which is a group of symptoms that include increased belly fat, blood sugar, blood pressure, and blood lipid levels.

Food

Ramadan: Top five quick Suhoor ideas if you are in a rush

When the alarm doesn’t go off (or you hit snooze one too many times) suhoor can quickly turn into a rushed glass of water and a promise to ‘eat better tomorrow’.

But skipping suhoor during Ramadan isn’t just uncomfortable, it can mean low energy, headaches and serious brain fog by mid-morning. If you’re the kind of person who regularly oversleeps (no judgment), here are quick, realistic suhoor ideas that take five minutes or less.

1. The 2-Minute Greek Yoghurt Bowl

If you can open a fridge, you can do this.

What you need:

Greek yoghurt
A handful of nuts (almonds or walnuts)
Dates or berries
A drizzle of honey (optional)

Greek yoghurt is high in protein, which helps slow digestion and keeps you fuller for longer. Nuts add healthy fats and fibre, while dates provide quick but natural energy without the crash.

No chopping required. No cooking. Done in under two minutes.

2. Peanut Butter Banana Wrap

This one is almost too easy.

Spread peanut butter on a whole-wheat flat bread or toast. Add sliced banana. Fold and eat.

Whole grains digest more slowly than white bread, giving you more stable energy and peanut butter adds healthy fats.

If you want to level it up: sprinkle chia seeds for added fibre

3. Overnight Oats (Prepared the Night Before)

This is for the serial over sleeper who still wants to be responsible.

Before bed, combine:

Rolled oats
Milk of your choice
Chia seeds
Berries or any fruits
Honey
A spoon of nut butter (optional)

Leave it in the fridge. When you wake up late, it’s ready. No stove. No effort.

4. Boiled Eggs + Fruit

If you boil eggs in advance (make a batch every few days), suhoor becomes grab-and-go.

Two eggs provide high-quality protein. Pair them with an apple or orange for fibre and hydration support.

Simple. Practical. Effective.

5. Smoothie for When You Truly Have 60 Seconds

If you’re really cutting it close, blend:

Milk or yoghurt
A banana
Other fruits of your choice
A spoon of peanut butter
A handful of oats

This gives you carbs, protein and fat in one glass, which is far better than skipping suhoor entirely.

In the end

Oversleeping doesn’t have to mean sabotaging your fast.

The goal isn’t perfection but balance. A small, protein-rich meal with fibre and fluids can make a noticeable difference in your focus, mood and energy levels throughout the day.

And if all else fails? Keep a banana and a handful of nuts by your bedside during Ramadan.

Because sometimes, suhoor is less about the aesthetic spread and more about surviving the day with your health in place.

Breakfast

Matcha vs Coffee: Which Is Better?

Millions of people turn to caffeinated beverages daily in search of an energy boost to help them focus and accomplish their tasks. Coffee and matcha are among the most popular choices.

While coffee is known for its quick and powerful effect thanks to its high caffeine content, matcha is known for its more balanced and sustained effect.

A report published by the scientific website Verywell Health reviewed the differences between matcha and coffee in terms of their effect on energy levels, concentration, and general health, in an attempt to answer the question: Which provides energy that lasts longer without unpleasant side effects?

What are the main differences between coffee and matcha?

Caffeine content

A typical cup of coffee contains about 95 mg of caffeine , noting that the caffeine content may vary depending on the brand and method of preparation.

In contrast, the caffeine content of a single cup of matcha ranges from 40 to 90 mg. The caffeine content depends on factors such as the amount of powder, the type of leaves used, and the preparation method.

The effect of caffeine on the body may differ between coffee and matcha.

level of alertness

Coffee provides a faster boost of alertness; its high caffeine content inhibits the sleep-inducing hormone adenosine more quickly than matcha. This is one reason why some people prefer to drink coffee before going to work or doing their morning exercise.

However, the effect of instant coffee may wear off quickly, causing a noticeable drop in energy.

Matcha, on the other hand, provides the body with energy in a slower and more sustainable way.

Matcha contains the amino acid theanine, which has calming effects that may help slow down and balance the stimulating effect of caffeine.

What are the health benefits of both drinks?

Coffee reduces the risk of heart disease , diabetes , and liver disease. It acts as a natural stimulant, may benefit brain health, boosts metabolism, and reduces appetite.

Matcha, on the other hand, is rich in antioxidants (compounds that protect the body’s cells from damage), supports brain function and benefits heart health, and has a calming effect thanks to its theanine content, in addition to promoting the gut microbiome.

What about potential drawbacks?

Coffee may cause stress or anxiety, heartburn and acid reflux because it is an acidic drink, and it may also negatively affect sleep.

Matcha, on the other hand, can also lead to sleep disturbances and may cause nausea.

Which is better?

The choice between coffee or matcha depends on your preferences and health goals. As the report states, both beverages offer various health benefits, as well as some drawbacks that may be more significant for some than others.

Here are some key points to help you decide whether matcha or coffee is right for you:

Coffee provides a greater energy boost for those seeking instant alertness.

* Matcha provides a slower, more sustained energy boost without a sharp, sudden drop.

* Matcha is less likely to cause stress and anxiety because its theanine content helps to balance the effects of caffeine.

Coffee is more acidic than matcha, which may cause stomach irritation or heartburn in some people.

Both coffee and matcha can support your weight loss goals through their ability to boost fat burning.

Asharq Al-Awsat