Fasting during Ramadan is deeply meaningful for many of my clients, and a lot of people with type 2 diabetes want to take part. Whether fasting is safe and sensible for you is a medical decision that depends on your individual situation, and your doctor or diabetes team advises on fasting and any medication, ideally several weeks before Ramadan begins. What I can offer here, as a registered nutritionist, is practical food guidance for eating well within a fast that your clinical team has agreed is appropriate for you.
Suhoor: the pre-dawn meal
Eat suhoor as late as possible before dawn, and make it a proper meal rather than a token snack. The aim is slower-release energy and staying hydrated through the day.
- Base it on slower-release carbohydrate and fibre: porridge made with rolled oats, wholemeal roti, or a small portion of brown or basmati rice, rather than white bread or sugary cereal.
- Include protein: eggs, paneer, Greek or natural yogurt, dal or beans. Protein helps with fullness through the morning.
- Add vegetables and some healthy fat: a vegetable omelette, or yogurt with seeds and berries, keeps you satisfied longer than refined carbohydrate alone.
- Fluids: water, milk or unsweetened drinks. Go easy on strong coffee and tea, which can increase fluid loss.
Iftar: breaking the fast
It is traditional to break the fast with dates, and one or two are fine for most people, as a quick source of energy after a long fast. The pattern that tends to cause problems is dates, followed by sugary drinks, followed by fried snacks (pakoras, samosas), followed by a large plate of biryani and then dessert, all in a short window.
- Break the fast gently with a date or two and a glass of water, then pray or pause before the main meal. This slows the rush and gives your body time to register fullness.
- Make the main meal balanced: a moderate portion of rice or roti, a generous serving of dal or a bean curry, a meat or paneer dish if you eat it, and plenty of vegetables and salad with raita.
- Keep fried items small rather than a plateful, and choose baked or air-fried versions where you can.
- Be cautious with sweets and sugary drinks such as jalebi, gulab jamun and sweetened lassi or squash. Keep portions small and occasional, and pair them with the meal rather than on their own.
- Rehydrate steadily between iftar and suhoor rather than drinking large amounts at once.
Taraweeh and staying active
Many of my clients also attend taraweeh prayers in the evening, which involve a fair amount of standing and movement on top of a full day without food or drink. A gentle walk after iftar, once the main meal has settled, is a kinder way to stay active during Ramadan than vigorous exercise.
After Ramadan
Eid often brings several days of rich food and sweets. Enjoy it, and then return to your usual balanced pattern rather than letting it drift. If you found certain changes helpful during Ramadan, such as a bigger dal portion or smaller rice servings, they are worth keeping. See the diabetes nutrition page and my guide to dal and blood sugar for everyday ideas.
If you would like help planning meals that suit your family traditions through Ramadan, you can view my consultation packages or book a free 15-minute call to talk about your own routine.
