- It is a must to keep in touch with personal physician and manage diabetes and fast.
- People must make sure to visit their doctor before Ramadan as any changes to food, activity levels and timing of meals should be discussed.
- To adjust doses and help adjust with fasting plan in complement with Ramadan fasting hours, people must have a glucose monitor at hand and continually monitor sugars, it does not break the fast according to the Awqaf’s Fatwa.
- One must break their fast and contact the doctor if not feeling well and are experiencing symptoms of hypoglycaemia with sugar below 70mg/dl or hyperglycaemia with sugar levels above 300mg/dl, or any nausea or vomiting.
- It is important to use the Healthy Plate Method and portion control for all the meals.
- It is easy to eat the right amount using the Plate Method.
One must put on plate: Take half the plates helping with non-starchy vegetables (like spinach, carrots, lettuce, greens, cabbage, broccoli, cauliflower, tomatoes). Fill a quarter of the plate with slowly absorbed grains and starchy vegetables (like wild/brown rice, fibre-rich cereals, and sweet potatoes). Take a quarter of the plate with lean meat or non-meat protein (like fish, chicken, beef, eggs, seeds or legumes). One must not forget to include dairy with their meal, such as laban or yogurt.
It is important to space out meals. It is a good idea to pace mealtimes during the non-fasting hours. One must try not to be tempted to eat continuously from Iftar to just before Fajr. At Iftar, one must break their fast with a light snack such as dates and soup before Maghrib prayer. After prayer, people can have a full meal starting with a salad using the healthy plate method, followed by a balanced meal at Suhoor, right before Fajr and a snack in between if required. One must not skip any meals! People must consume good carbohydrates and consider their options. Slow release carbohydrates, acknowledged as low-glycaemic, are the best option for fasting food. These include wholegrain bread and basmati rice. Fast release carbs, sugary food and food otherwise famous as high-glycaemic index are best avoided. High glycaemic starchy food include potatoes and white bread.
It is very important to dehydrate well, it is also essential not get dehydrated. Sufficient amount of water is recommended, specifically that this is a particularly hot time of year. Also, one must remember to eat fruits and vegetables that contain water and break fast with soup for extra fluids. People must avoid sugary drinks and reduce caffeine intake as it can cause dehydration
Moderate activity is good and this physical activity every day will keep one healthy. One must remember Taraweeh prayer is considered a physical activity. Walking is one of the best ways recommended activities for moderate exercise. However, it is not advisable to excessively exercise is best avoided for people who are fasting and should be done two hours after Iftar. Always monitor glucose before any exercise and discuss questions with a certified doctor.
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