Choosing Food for Ramadhan

Low GI foods for Suhoor/ Sehri

Low GI foods release their energy gradually into your bloodstream, so you feel fuller for longer., keeping hunger pangs at bay.
When you eat low GI foods, your body takes longer to absorb the carbohydrate. This helps keep your blood sugar levels steadier between meals.
High GI foods give you a sudden boost of glucose and a dramatic drop around 90 minutes- 2 hours later, leaving you hungry again. Therefore they should be avoided for sehri.
High fibre foods are good, but not all of them are necessarily low GI.

Low GI foods

• Beans and peas – chickpeas; kidney beans, butter beans, black-eyed beans etc (not broad beans) (dried are lower GI than canned)
• Lentils & pulses
• Broccoli, carrots
• Hummous
• Nuts – peanuts, walnuts, cashews
• Regular oatmeal porridge (lower GI than instant)
• Muesli (Alpen etc) or other oat or barley-based cereal
• All Bran/ All Bran Fruit& Oats/ Special K
• Low fat yoghurt
• Milk (full fat, semi and skimmed)
• Wholewheat spaghetti
• Wholemeal pitta
• Fruit – Apples, oranges, pears, cherries, apricots, pears, plums, peach, prunes
• Dried fruits – prunes, dried apricots
• Roasted salted peanuts
• Rye and granary bread (burgen weird breads)
• Spaghetti – white and wholemeal
• Vermicelli – sevia
• Gram flour chappati
• Mexican Corn or wheat tortilla
• Lasagne

Medium GI
• Fruit Juices
• Banana, grapes, kiwi, mango
• Sultanas
• Baked beans
• Sweet potato (not normal potato)
• Sweetcorn
• Green peas

Avoid High GI foods such as:
• white and wholemeal bread
• rice (brown and white – although Basmati rice is medium/high GI)
• Weetabix, Cornflakes, Branflakes, Rice Crispies, Cocopops etc
• Baked and mashed potatoes
• Chips

Foods for Iftar
As well as being a recommended sunnah, dates and water are ideal for breaking your fast.

Water helps to tackle dehydration, and you should aim to drink as much as you can between iftar and bedtime.

The Prophet (peace and blessings be upon him) said:
“Break your fast by eating dates as they are purifying.” (Narrated by Ahmad)

Dates are an excellent high-energy food and a good source of sugar, fibre, carbohydrates, potassium, magnesium, folic acid, iron and vitamins A and B6. The sugar from the dates apparently converts into energy quicker than any other nutrient.

Try to avoid eating a large iftar as a heavy influx of food after a day of fasting can cause the digestive system to go into hyperactivity and make you feel tired and sluggish.

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