By Dr Amir Khan
Aljazeera
The Muslim holy month of Ramadan is upon us and people across the world are fasting as well as spending much of their time contemplating and praying.
During Ramadan, adult Muslims who observe the fast are not to eat or drink from sunrise to sunset. Of course, the length of time a person fasts for varies depending on where in the world they live as day length is governed by the time of year and the distance one is from the equator. Some people are also exempt from fasting, like children, the elderly, those whose health is likely to be compromised by abstaining from food and drink, and menstruating and pregnant women; they have the option of donating money to charitable organisations as an alternative.
Fasting, in general, has been shown to have health benefits, with intermittent fasting becoming a popular way to lose weight. Rather than focus on what to eat, intermittent fasting tells you when to eat. It involves fasting for a certain number of hours each day (usually between eight and 16, any longer than this can be dangerous), reflecting the way humans likely ate during their hunter/gatherer years before they learned to farm.
The idea is that once your body has used up its sugar stores, it begins to burn fat, and weight loss occurs – a process known as metabolic switching. Studies have shown that the health benefits that can be incurred through intermittent fasting include lower blood pressure and cholesterol, overall reduced inflammation, better responses to insulin and reduced risk of type 2 diabetes. There is also evidence that intermittent fasting can help improve our long-term memory, reduce the risk of certain cancers and slow down the signs of ageing.
But for Muslims, the health benefits are secondary, and the purpose of the fast, which is one of the five pillars of Islam, is to bring them closer to God, give thanks and reflect on the teachings of the Quran. Some people may find fasting easy but for others, it can be a challenge and hunger can get in the way of work and other daily activities. So, are there ways to stave off some of those hunger pangs?
The answer is, yes; certain foods eaten before commencing a fast can help reduce your hunger while maintaining your health – it is just a case of knowing what to eat.
If you are fasting, do not skip suhoor, the morning meal before the fast begins. Eating the right food at this point is key in helping to reduce cravings later in the day.
Breakfasts tend to include carbohydrate-rich toast or sugary cereals, but these will only cause a glucose spike in your blood, followed by a dip as the sugar is broken down. This will activate the cravings centre in your brain telling you that more food is needed. So instead, opt for a fibre and protein-rich suhoor meal.
Fibre is key in slowing down digestion and keeping you feeling full. It is thought to increase the amount of short-chain fatty acids in your gut. These help promote a feeling of fullness with some studies showing fibre from sources such as beans, peas and chickpeas can increase your feelings of fullness by 31 percent. For breakfast, think about cooking up some mushrooms, avocados, vegetables, pulses or nuts to help keep those hunger pangs at bay.
Protein should also be an important component of your suhoor meal. It may feel odd but going for food high in protein such as lean meats like baked fish or chicken is a good way to keep from being hungry later in the day; alternatively, you could try boiled or poached eggs or vegan protein sources including lentils or chickpeas. Studies have shown that protein-rich meals keep you fuller for longer and reduce hunger hormones compared with sugary or carbohydrate-rich breakfasts. So, alongside your fibre, have a good chunk of protein to keep you less hungry as your fast progresses.
Carbohydrates are a key component of most meals, but they do cause sugar spikes and insulin levels to increase which can make you hungry later on. You do not have to avoid them completely, however. Instead, look at when you eat carbohydrates during your meal. Studies show that eating carbohydrates after your fibre and protein can reduce glucose and insulin spikes in your blood. The fibre will coat your intestines and combine with the protein. Food will then move more slowly through the gut and less glucose from the rest of the meal will be absorbed. This means feeling fuller for longer, curbed cravings and better hormonal balance.
Do not forget to hydrate.
There is some research to show that drinking water can help us from feeling hungry. One small study found that people who drank two glasses of water immediately before a meal ate 22 percent less than those who did not. It showed that drinking water before eating can stretch the stomach and send fullness signals to the brain.
Try drinking a glass of water before and after your meal. There is still a lot to be understood about how water might curb hunger cravings, but dehydration during the fasting periods in Ramadan is a real concern and the neurones that govern thirst and hunger are closely related.
Remember that although tea and coffee contain water, the caffeine content in them can act as a diuretic and make you pass more urine, which can add to the dehydration effects of fasting, so it is best to go for the good stuff: plain water.
