{"id":6612,"date":"2020-05-19T08:11:28","date_gmt":"2020-05-19T03:11:28","guid":{"rendered":"https:\/\/drmohans.com\/?p=6612"},"modified":"2024-11-27T12:29:51","modified_gmt":"2024-11-27T12:29:51","slug":"healthy-eating-during-ramadan-keeping-a-tab-on-the-glycemic-load-of-foods","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/healthy-eating-during-ramadan-keeping-a-tab-on-the-glycemic-load-of-foods\/","title":{"rendered":"HEALTHY EATING DURING RAMADAN: Keeping A Tab On The Glycemic Load Of Foods"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">&#8211;<span style=\"text-decoration: underline;\"><strong> Dr V Mohan, Chairman and Chief Diabetologist, Dr Mohan\u2019s Diabetes Specialties Centre<\/strong><\/span><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Ramadan is one of the\r\nholiest, and most important festivals for all Muslims. It is also a time when\r\nmajor changes are made to the dietary pattern, as it represents a month of\r\nfasting through the whole day. Normally lasting for 29 or 30 days, the Ramadan\r\nmonth is eagerly awaited, every year, by the approximately 2 billion Muslims in\r\nthe world.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Muslims who take part in the Ramadan fast, do not eat anything through the daylight hours. They eat one meal (the Suhoor) in the early hours of the day before the dawn, typically before 5 am and their next meal is only after sunset when they break the fast ( the Iftar).&nbsp; Almost all Muslims do follow the fast with exceptions being, pregnant women, lactating mothers, very small children and people with severe illnesses where fasting could be dangerous to their health. The Ramadan fasting can be particularly a challenge to people with diabetes. Although those with type 1 diabetes whose life could be in danger if insulin injections are missed, are usually exempted from the fasting, those with type 2 diabetes usually opt to fast. This article will try to give a few tips for those with diabetes but could be useful for anyone who wants to eat healthy food during the Ramadan fast, with a particular emphasis on the glycemic index and glycemic load of foods.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>What is Glycemic Index?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Before we proceed\r\nfurther, let me try to explain the concept of glycemic index and glycemic load\r\nin our diet. The \u2018Glycemic index \u2018(GI) &nbsp;of a food is defined as the inherent quality\r\nof that food to raise the blood glucose level. In other words, it is a ranking\r\nof foods, based on their tendency to increase the glucose level. Usually\r\nGlucose or white bread is taken as the standard. To measure the GI, healthy\r\npeople are fed the foodstuff which contains 50 grams of digestible, or what is\r\ncalled as \u2018available\u2019 carbohydrate.&nbsp; The\r\nsame test is then repeated with glucose or white bread. &nbsp;The increase in blood sugar levels after the test\r\nfood and glucose are then compared.&nbsp; The\r\nGI of glucose is taken as 100. If the GI of the test food is 55 or less it is\r\ncalled as a \u2018Low GI\u2019 food.&nbsp; If it is\r\nbetween 56 to 69 it is a \u2018Medium GI\u2019 food, and if the GI is 70 and above, it is\r\ncalled a \u2018 High GI\u2019 food. <\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Examples of low GI\r\nfoods are whole wheat, brown rice, oat bran, muesli, beans, peas, legumes and lentils,\r\nfruits like apple and most non starchy vegetables.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Examples of high GI\r\nfoods include, polished white rice, rice crackers and crisps, white bread, corn\r\nflakes, potato, sweets etc.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>What is Glycemic Load (GL)?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The concept of\r\nglycemic load (GL) is a more recent one. Nutritionists realized that even more\r\nimportant that the actual GI &nbsp;&nbsp;of the\r\nfood, was, how much of that food was consumed. For example, the GI of a food\r\nmay be high but one person may have a couple of spoons of it, while another may\r\nhave half a plate of the high GI foodstuff and obviously there is a lot of\r\ndifference between the two. Hence the concept of GL, which simply multiplies\r\nthe GI by the amount of the foodstuff consumed. Obviously, the GL is more\r\nsignificant in terms of effects on the health of an individual.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Back to Ramadan and\r\nhealthy eating. It is important to see that both at the Suhoor and Iftar, that\r\none does not go overboard with what one eats. This may be particularly\r\nimportant for those with diabetes and those who do not want to gain weight\r\nduring Ramadan.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Here Are Some Suggestions For Healthy Eating During Ramadan:<\/strong><\/h3>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Suhoor (Start of the fast)<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Drink plenty of\r\nfluids. Remember it is summer and we tend to sweat more and also, don\u2019t forget the\r\nCOVID 19 pandemic is on. Hence keep yourself well hydrated for the fast during\r\nthe day. Water is best. Hydrating foods eg. watermelon, are useful at\r\nSuhoor.&nbsp; Arabic fattoush salad with\r\nplenty of hydrating foods like cucumber or tomatoes make excellent choices. &nbsp;Starchy foods are needed to give you energy\r\nbut you must choose whole grain and high fiber starches which will also be low\r\nGI foods like oats which can be taken as a porridge to increase the fluid\r\ncontent of the diet, if one adds milk or water. Yoghurt can also be taken. If\r\none is taking rice-based items like idly or dosa or wheat items like chappathis,\r\nsee that you add legumes and pulses which will help to increase the fiber and\r\nprotein content while reducing the GI of the meal. &nbsp;Eggs can give you protein, and also have a great\r\nsatiety effect. Try to avoid salty foods or taking salt, as it can make you thirstier.\r\nAlso avoid caffeine containing drinks like coffee, tea or aerated cola drinks,\r\nas they increase the urine output, making you more dehydrated.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Iftar (Breaking of the fast)<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">When the fast is being\r\nbroken in the evening after dusk, start with plenty of fluids. Water is the\r\nbest although milk can also be taken. Avoid sugar loaded beverages as they add\r\nto the GI and GL of the diet. Once the fluids are taken, start with food which\r\nis relatively healthier. Dates are taken traditionally as they are loaded with\r\nnutrients including iron, potassium, manganese, fiber, etc. &nbsp;Even for people with diabetes, 2 or 3 dates may\r\nbe alright. Fruits are excellent especially the lower GI ones like apple,\r\nguava, papaya, oranges etc. Soups are often taken to break the fast. These are\r\nusually meat based but also contain lentils and beans. <\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">After the fast is broken,\r\nthe dinner can consist of high protein foods: fish, chicken, lean meats, eggs\r\nand beans are all great. &nbsp;The amount of\r\nrice or chappathis can be limited to reduce the carbohydrate and GI content of\r\nthe food. Desserts and sweets which may be traditional at this time, but\r\nespecially for those with diabetes, these &nbsp;&nbsp;can be replaced with fruit.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Remember that at the\r\ntime of Ramadan, the time between the night and early morning meal is shorter,\r\nso see that the food is digested well and that you do not overeat. Adding some\r\nlight exercise, eg. A post dinner walk, may help in the digestion.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">10 Tips Regarding Healthy Foods<\/h3>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\"><li>Low fat Zucchini labneh or laban<\/li><li> Baked fish with roasted vegetables<\/li><li> Grilled or baked lean meat.<\/li><li> Baked Chicken (skinless) with saut\u00e9ed vegetables<\/li><li> All varieties of salads<\/li><li> Avoid fried and processed foods, high in fat and sugar<\/li><li> Chick peas and beans<\/li><li> Unsalted nuts<\/li><li> Brown Rice or Whole wheat, multi grain bread<\/li><li> Fruits like apple, guava, watermelon, papaya <\/li><\/ol>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Remember Ramadan provides you an opportunity to actually improve your health. Make the best use of it . <strong><span style=\"text-decoration: underline;\">Ramadan Mubarak!<\/span><\/strong><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Dr V Mohan, Chairman and Chief Diabetologist, Dr Mohan\u2019s Diabetes Specialties Centre Ramadan is one of the holiest, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":17143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[350],"tags":[],"class_list":["post-6612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HEALTHY EATING DURING RAMADAN: Keeping A Tab On The Glycemic Load Of Foods - Dr. Mohan&#039;s<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drmohans.com\/backend\/healthy-eating-during-ramadan-keeping-a-tab-on-the-glycemic-load-of-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HEALTHY EATING DURING RAMADAN: Keeping A Tab On The Glycemic Load Of Foods - 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