Ramadan is expected to take place on April 2, 2022. It is a period of fasting between sunrise and sunset. To avoid dehydration and hypoglycemia, it is necessary to choose the right foods and distribute them well. What to eat and what to drink? Ideal meals and precautions to take with Raphaël Gruman, nutritionist.
[Mis à jour le 7 mars 2022 à 17h28] This year, Ramadan is expected to begin on Saturday, April 2, 2022. Ramadan will take place in springand not in summer, as is sometimes the case. No matter the season, it is important to follow certain dietary advice so as not to put your health at risk. Energy intake must be sufficient to avoid hypothermia or hypoglycaemia. What precautions to take and how to organize meals? What foods to favor to benefit from nutrients throughout the day and what to drink to avoid dehydration? Tips for having a good Ramadan.
The more we will be tired, the less we will have resistance.
During the month of Ramadan, we do one or two meals in a day instead of the usual three. It will therefore be necessary to choose the foods that we consume and distribute them well during the period when we are allowed to eat and drink. “I do not necessarily advise to “prepare” for a Ramadan because this period is already difficult enough as it is. In contrast, you have to try not to accumulate too much fatigue before starting a Ramadan because the more we will be tired, the less resistance we will have, says Raphaël Gruman, nutritionist. If it’s possible, take a nap in the early afternoon during the month of Ramadan and limit your physical efforts during the hottest hours (11 a.m. to 5 p.m.). “The advice that I give to my patients who are doing Ramadan actually have points in common with those that I give for intermittent fasting“, wishes to indicate our interlocutor.
For the meal for breaking the fast (in the evening): “it is advisable to consume a sufficient dose of carbohydrates to bring energy to your body after a day of fasting and avoid hypoglycemia. Warning, you should not have a high carbohydrate meal either because, as the body has not consumed food for the day, it will tend to store this carbohydrate intake in the form of fat. So if you do not want to gain weight during Ramadan, while avoiding cravings and strokes, it is better to focus on the intake of other nutrients“, advises our interlocutor. Also, it is necessary avoid processed foods or foods high in refined sugar such as cakes, crisps or prepared meals that promote cravings and do not help the body to last all day.
→ Ideal meal for breaking the fast:
- Vegetable soup or broth “to primarily rehydrate the body after a day of fasting and provide satiety as well as minerals at the start of a meal“, specifies Raphaël Gruman.
- A portion of animal or vegetable proteinsuch as 80 g of meat or fish, two eggs, 200 g of cooked lentils or tofu…
- One serving of whole grains such as 100 to 150 g of cooked brown rice or 200 g of cooked whole pasta…”Taking whole carbohydrates, which are high in fiber, will regulate carbohydrate absorption. In addition, they are more satiating and have a lower glycemic index than white cereals. The body can use this intake of complete carbohydrates as a continuous power source for the next day“, says the nutritionist.
- A dairy (a yoghurt for example) “because it contains tryptophan, an amino acid that promotes sleep“, underlines our interlocutor.
- A fresh fruit such as an apple, a peach, two slices of melon or pineapple… and/or a handful of dried fruit (dates, dried apricots, etc.)
The second meal (before sunrise): “It is not easy to do in summer because it requires getting up very early, but I advise not to skip the meal before sunrise, that is to say the morning mealadvocates Raphaël Gruman. For this meal, it is recommended to consume salty foods because salt allows the body to retain water (this is the principle of water retention : when you have a diet too rich in salt, water accumulates in the tissues which will attract and retain water, editor’s note), which will allow the body to stay hydrated all day“.
>> Caution: Pregnant or breastfeeding women, the elderly and frail, patients suffering from diseases requiring drug treatment are generally exempt from Ramadan. Ask your doctor for advice.
→ ““Ideal” breakfast :
- A great teaa large infusion or a large glass of water “to rehydrate well and be able to stock up on water for the rest of the day“, he specifies.
- A slice of turkey (for protein intake and salt intake)
- Two eggs “because proteins provide a very long satiety“, reports our interlocutor.
- A piece of cheese (for protein intake and salt intake)
- Two slices of wholemeal bread or cereals (for carbohydrate and fiber intake)
- One fruit (for vitamins, minerals and carbohydrates)
Avoid sugary or sports drinks such as Powerade or Apurna.
It is essential to be well hydrated during the authorized period to avoid the risk of dehydration or heat stroke. “In addition to the evening broth and the big hot drink in the morning, you have to drink lots of water (the equivalent of 1.5L drunk several times). If it is very hot, during a heat wave for example, we tend to sweat more and lose more water and mineral salts. I therefore recommend to my patients who are doing Ramadan to drink a drink that I generally recommend to athletes who are preparing for a marathon. It’s simple to do: in a 1.5 L bottle of water, add a small briquette of fruit juice (grape or apple for example), two pinches of salt and mixrecommends our specialist. On the other hand, there is no need to take sports drinks (Powerade© or Apurna© type) which are much too sweet and will dry out more than hydrate“.