Managing our blood sugar levels is key to maintaining our energy levels throughout the day. This becomes especially important to those fasting Ramadan.
Right before we break our fast, our blood sugar levels tend to drop to its lowest level, given the lack of food intake over many hours.
Consumption of sugary foods, having too much to eat at once, or eating too quickly, causes blood sugar level to spike. This can be dangerous. Our body responds by working hard to bring down sugar level fast, which may lead to a feeling of tiredness or reduced energy after meals.
Here are a few ways to maintain our energy levels:
1) Include adequate fibre, protein and healthy fats with each meal to facilitate the food digestion slowly, avoiding any spikes in blood sugar levels.
2) Eat slowly and chew each mouthful of food properly before swallowing it.
3) Avoid sugar and refined carbohydrates such as white rice, white bread and white pasta.
4) Limit the amount of natural sugar and go for fruit which has more fibre. Whenever possible, swap fruit juices with whole fruits.
5) Stay away from large meals. Try to divide your food intake into Fitar, Sohour and a small snack in between instead of one large Fitar.
6) Avoid meals with too much starchy carbs in a single meal even “healthy” alternatives like whole wheat bread, pasta, beans. Be wise with your portions.
7) Include healthy fats from olive oil, nuts, seeds, avocados, salmon, which can be used as a source of energy to compensate for the lower sugar and lower carb choices.
8) Drink plenty of water and herbal tea to keep you hydrated.
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