Khaberni - Ramadan represents an ideal opportunity to reorganize the diet and promote healthy habits, although overindulging in certain foods can turn fasting into a health burden rather than a way to improve lifestyle.
Therefore, nutrition experts stress the necessity of achieving a balance between energy and nutrients during the meals of Iftar and Suhoor to maintain activity and focus throughout the fasting hours.
Complex carbohydrates instead of white bread
The World Health Organization recommends replacing white bread and refined flour products with whole grains such as brown bread or oats, as complex carbohydrates are digested slowly and provide sustainable energy that reduces feelings of fatigue and lethargy during the day.
Avoid heavy fried foods
Nutrition experts warn against excessive consumption of fried foods such as samosas and potatoes, as they can cause heartburn and feelings of lethargy and lead to rapid weight gain, especially when consumed daily during Ramadan.
Protein is essential in the Suhoor meal
Specialists emphasize the importance of protein during Suhoor such as eggs, yogurt, and legumes, as it helps enhance the feeling of fullness and reduces the desire to eat during the day.
Yogurt and buttermilk also contain beneficial bacteria - probiotics - which help improve digestion and reduce bloating after Iftar.
Ramadan sweets... moderation, not deprivation
Ramadan sweets like kunafa and qatayef contain large amounts of sugar, which leads to a rapid rise in blood sugar levels followed by a sharp decline causing feelings of hunger and fatigue.
The American Diabetes Association recommends consuming sweets in moderate amounts and at spaced intervals to avoid blood sugar fluctuations.
Movement and water are the basis of activity
Experts recommend engaging in light physical activity such as walking before Iftar or two hours after it to stimulate blood circulation and burn fat without straining the body.
They also advise replacing artificial juices with water, as sweetened juices contain high calories without any real nutritional value, contributing to weight gain and thirst.
