Ramadan is one of the holiest months for Muslims around the world. In 2024, from the evening of March 10 to the evening of April 9, people will celebrate Ramadan. This whole month is the month of self-discipline and communal unity. During this whole month, individuals will perform daily fasting, which means abstaining from any kind of food or even drink and only eating when the sun sets.
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At the heart of Ramadan lies the concept of iftar, the evening meal that breaks the day-long fast each day. Iftar is a moment of celebration, a communal gathering where family and friends come together to partake in a feast after a day of keeping a fast.
The act of mindful eating during Ramadan holds paramount importance for maintaining physical health and overall well-being. While the iftar table is often laden with tempting and delectable dishes, it is essential to exercise restraint and make conscious choices. The foods chosen during iftar play a crucial role in replenishing energy levels, nourishing the body, and sustaining individuals throughout the following day of fasting.
Here are certain types of food that might be enticing and might be delicious too, however, avoiding them is better for a much more peaceful celebration of Ramadan.
Salty Foods
Salty foods have a high sodium content and they should be avoided during your Iftaar feast. Due to their high sodium content, foods like pickles and all, especially in excess, can cause your body to dehydrate, which will obviously be a concern during your fast. It may also intensify your thrust. Moreover, an excess amount of salt can also cause a raised blood pressure level, which can be risky and hazardous to health. Hence, it is suggested that you prioritise consuming fresh fruits and vegetables and try to have more balanced food than food that looks tempting.
Also read, Ramadan 2023: 6 Recipe Ideas For Suhoor
Foods With Excess Sugar
During Iftaar, it's crucial to avoid foods high in sugar for various reasons. Consuming sugary foods can again lead to rapid spikes in blood sugar levels, causing an initial burst of energy followed by a sudden crash, leaving you fatigued. Moreover, high sugar intake can contribute to weight gain, increase the risk of diabetes, and negatively impact dental health. Desserts like cakes, ice creams, mithai like barfi, jalebi, etc. may be best avoided. Opting for balanced, nutrient-rich alternatives like fresh fruits and natural dried fruits like dates, raisins, etc. during Iftaar promotes sustained energy, better blood sugar control, and overall well-being throughout the fasting period.
Deep-Fried And Greasy Food
Fried food items and greasy foods might tempt and the thought of enjoying them may feel very delicious, but due to your prolonged fast, consuming such a high amount of saturated fats and oil can lead to improper digestion, causing discomfort and lethargy. The high calories in them will also make you gain extra weight. Thus, you should be conscious of what you are consuming and always choose nutritious options like salad, lean proteins, vegetables, fruits, etc.
Soft Drinks
During Iftaar, avoiding soft drinks and aerated beverages is crucial for maintaining optimal health. These sugary beverages may lead to increased thirst throughout the night. Laden with empty calories, they disrupt the digestive process and furthermore, the carbonation can result in bloating and discomfort. Opting for hydrating and nutritious alternatives, such as water, infused water or herbal infusions, ensures a more nourishing and satisfying Iftaar experience.
Caffeine
Caffeine is often consumed more or less by every individual, but while performing Ramadan, it is suggested that you avoid consuming caffeine-rich drinks. Caffeine is diuretic in nature, which can lead to excess urine production. This can eventually cause dehydration and dehydration during fasting can be a serious problem to be concerned about. During an iftar meal, in place of caffeine drinks, you can choose hydrating and nourishing drinks; you can even opt for herbal teas.
Food with Refined Carbohydrates
Refined carbohydrates are also a type of food that you should avoid during fasting. This type of food includes processed sugars, flours, cheese and many more. Consuming this in excess can easily lead to spiked blood sugar levels. Hence, you must avoid such desserts, white breads, etc.; instead, have whole grains and the option of whole wheat breads. Consuming complex carbohydrates will keep your body energised throughout your fast, which is very crucial.