The holy month of Ramadan changes more than just our prayer schedule. It changes when we sleep, when we eat, how much we drink, and often how much we move.

Fasting can be beneficial for metabolic health, but it depends heavily on the kind of meals we eat for suhoor and iftar.

The fasting hours create a physiological shift. The eating window determines whether that shift helps or harms us.

What actually happens in the body during a fast?

When you stop eating, your body first uses stored glucose (glycogen) from the liver. After several hours, insulin levels drop, and your body begins increasing fat oxidation, meaning it starts using stored fat for energy.

Research on Ramadan fasting has shown potential improvements in:

Fasting glucose
Insulin sensitivity
LDL cholesterol and triglycerides
Inflammatory markers
Waist circumference
Mild reductions in blood pressure

In an Indian study of 52 healthy adults fasting during Ramadan, researchers found improvements in HDL (good) cholesterol and certain liver function markers, while total cholesterol and blood sugar remained stable. Participants lost a modest amount of weight (around 0.8–1.4 kg on average), suggesting that Ramadan fasting can bring measurable metabolic changes.

But these benefits are not automatic. If the eating window is dominated by refined carbs, fried foods, and large portions, blood sugar spikes and lipid disturbances can cancel out many of the gains from fasting.

So, for people living with diabetes, dyslipidemia, or other metabolic conditions, the month of Ramadan when combined with mindful eating and proper nutritional guidance, can become an opportunity to improve metabolic health rather than worsen it.

The two main meals of Ramadan – Suhoor & Iftaar

For both suhoor and iftar, the choices we make for carbohydrates, protein, and fats are important.

At suhoor, these choices determine how stable your blood sugar remains, how long you stay full, and how well you tolerate the fast through the day.

At iftar, they influence how gently your body transitions out of the fast, affecting glucose spikes, lipid levels, digestion, and overall recovery.

Thus, keeping this in mind, choose your carbohydrates, proteins, and fats wisely, focusing on whole, minimally processed, balanced options rather than refined, fried, and sugar-heavy foods.

Choosing correctly

CARBOHYDRATES

Avoid:

Sugary drinks, white sugar, and sugary foods such as candies, pastries, cakes, and cookies, white bread, white rice, and foods made with maida (refined flour) like naan, pizza bases, refined cereals, and instant noodles, etc. These can spike blood glucose quickly and then cause a drop later in the day, leading to fatigue, hunger, and poor glycemic control.

Replace with:

Whole grains like brown rice, quinoa, whole wheat or millet roti, whole wheat pita, and steel-cut oats.

Choose:

Legumes such as beans and lentils, millets like ragi, jowar, kangni and bajra, compared to refined grains. Vegetables like sweet potatoes, butternut squash, green leafy vegetables, broccoli, cauliflower, carrots, bell peppers, fresh fruits like berries, apples, oranges, and pears.
Breaking the fast with dates has been seen to be beneficial. Poor fruit and vegetable consumption is one of the ten major risk factors for mortality worldwide. There is often a misconception that people with diabetes should avoid dates.

However, research reviewing multiple studies on date consumption has assessed their effects on fasting and postprandial blood glucose, HbA1c, total cholesterol, triglycerides, LDL, HDL, and gut microbiota. Overall, the evidence suggests that dates may help lower blood glucose levels, reduce total cholesterol and triglycerides, increase HDL (good) cholesterol, and promote beneficial gut bacteria.

Therefore, patients with diabetes and dyslipidemia can consume dates in moderation as part of a balanced meal to support blood glucose and lipid control.

*A daily intake of 30-50g of fiber is essential as it slows down glucose absorption and improves blood glucose levels, glycemic control, LDL cholesterol, and cardiovascular risk. In cases where constipation is an issue, the fibre intake should go up to 50g.

PROTEIN

Avoid:

Processed meats, fried meats, and high-fat cuts of meat and high-fat milk, which may contribute to inflammation and insulin resistance.

Replace with:

Lean proteins such as skinless poultry, fish, tofu, paneer, tempeh and legumes are healthier alternatives and can help manage blood sugar levels.

Choose:

Beans, lentils, chickpeas, eggs, milk, yogurt, cheese. Fish rich in omega-3 fatty acids, such as salmon and sardines, can also be beneficial for heart health and inflammation.

FATS

Avoid:

Saturated fats:

Consuming high amounts of Saturated fats:

Avoid consumption of high amounts of saturated fats found in foods like palm oil, butter, lard, fatty cuts of meat, and full-fat dairy products, as these can increase LDL cholesterol levels and increase the risk of heart disease.

Omega 6 & PUFA:

Avoid exclusive use of oils like sunflower and safflower as they are high in omega-6 fatty acids, which can decrease the good HDL cholesterol levels, promote inflammation, and degeneration of the cell membranes of various cells, especially the cells of the blood vessels.

Trans fat:

Avoid trans fats found in partially hydrogenated oils often used in processed foods like farsans, fried snacks like chakli, bhujias, cookies, cakes, and fried foods, to reduce heart disease risk and improve insulin sensitivity.

Replace:

Full-fat milk with skim milk, coconut oil in baking, fried farsans with baked snacks, roasted nuts, chana, and makhana.

Choose:

Healthier cooking oils like groundnut, sesame, rice bran, mustard, or olive oil. Incorporate nuts like walnuts, almonds, seeds like flaxseeds, sesame seeds, chia seeds, and fatty fish.

Starting with a good Suhoor

Starting the fast with a balanced and nourishing suhoor sets the tone for the entire day, supporting steady energy levels, stable blood sugar, better hydration, and a smoother metabolic response throughout the fasting hours.

In many homes, suhoor is rushed and heavy. It may include white bread with butter and jam, leftover biryani, fried paratha with eggs, sugary tea, or packaged cereal. Vegetables are often minimal. Water intake is either very low or consumed all at once just before the morning prayer.

Refined carbohydrates like white bread, maida paratha, and sugary drinks digest quickly. They cause a rapid rise in blood glucose, followed by a drop a few hours later. That drop is what causes mid-morning fatigue, irritability, and early hunger.

Heavy saturated fats from fried foods slow digestion in an uncomfortable way and increase thirst during the day. Low fiber intake reduces satiety. Inadequate protein increases the likelihood of muscle loss over the month, especially if overall calorie intake decreases.

Suhoor should not just “fill you up.” It should stabilize you.

A well-structured suhoor contains:

Slow-digesting carbohydrates
Adequate protein
Fiber-rich vegetables or fruits
Moderate healthy fats
Steady hydration

For people with metabolic conditions like diabetes, hypertension and dyslipidemia. Suhoor should focus on:

Whole grains such as oats, brown rice, millet roti, or whole wheat roti
Lentils, beans, eggs, yogurt, paneer, or tofu for protein
A generous portion of vegetables
A small handful of nuts or seeds

Adequate fluids are spread out before morning prayer

Carbohydrates should always be paired with protein and fiber to slow glucose absorption. Salt should be limited, especially in hypertensive individuals. Saturated fats and fried foods should be minimized in dyslipidemia.

Most importantly, suhoor should not be skipped, particularly for individuals with diabetes, as this increases the risk of glucose fluctuations later in the day.

Some meal ideas for suhoor:

A bowl of steel-cut oats cooked in milk, along with some fruits and a handful of nuts
Millet roti with moong dal and a side of vegetable sabzi
Vegetable omelette with whole wheat toast and yogurt
Brown rice with mixed vegetable curry and curd
Sprouted moong salad with boiled eggs and a small portion of millet roti
Vegetable upma with peanuts and a bowl of curd
Oats porridge with seeds and a boiled egg
Vegetable dalia with a handful of nuts and fruits
Moong dal chilla with paneer stuffing and mint chutney
Vegetable paratha with curd and boiled egg

Ending with a good Iftar

In many homes, iftar begins with deep-fried snacks, samosas, pakoras, bhajiyas, and fried farsans, followed by sugary drinks, white rice, and desserts. Portions are often large because hunger has built up all day.

After prolonged fasting, insulin sensitivity is temporarily heightened. A large load of refined carbohydrates and sugar can cause a sharp spike in blood glucose and triglycerides. Frequent consumption of fried foods increases trans fat intake, worsens LDL cholesterol, and promotes inflammation.

Instead, start with 1–2 dates and water. Dates provide natural glucose, potassium, and fiber. Research suggests that moderate date consumption does not worsen glycemic control and may even improve lipid parameters when consumed as part of a balanced diet.

Wait for half an hour and then choose foods which are:

Good sources of protein (lentils, paneer, fish, skinless poultry, sprouts)
Fiber-rich vegetables
Whole grain or complex carbohydrate
Healthy fats

For people with metabolic conditions like diabetes, hypertension, and dyslipidemia. Iftaar should focus on:

1–2 dates with water to break the fast
Lean protein such as lentils, fish, skinless poultry, or paneer
Plenty of vegetables
Moderate portions of whole grains or millets
Healthy fats from nuts, seeds, or appropriate cooking oils

Avoid excessive salt if hypertensive. Salt does not only come from what you sprinkle on food. It is often hidden in pickles, papads, chutneys, sauces, packaged soups, farsans, salted nuts, and processed foods. Frequent intake of these can increase water retention and raise blood pressure. Choose fresh foods more often, limit packaged and preserved items, and taste food before automatically adding extra salt.

Avoid trans fats and repeated deep-frying if dyslipidemic. Trans fats are commonly found in margarine, vanaspati, bakery shortenings, commercially baked goods, packaged biscuits, cakes, fried snacks, and foods made with partially hydrogenated oils. Reheating oil multiple times, which often happens during Ramadan frying, further worsens fat quality. These fats increase LDL cholesterol, reduce HDL cholesterol, and promote inflammation. Opt for fresh cooking oil in small quantities and prefer roasting, baking, steaming, or sautéing instead of deep-frying.

Monitor portion sizes carefully if diabetic. Even healthy carbohydrates can raise blood glucose if eaten in large quantities. Large servings of rice, roti, fruits, dates, or desserts at iftar can cause significant post-meal spikes. Break the fast with 1–2 dates only, avoid sugary drinks, and build the plate with protein and vegetables first before adding carbohydrates. Regular blood glucose monitoring during Ramadan helps understand how your body is responding and allows timely adjustment of medications if needed.

Some meal ideas for Iftar:

1–2 dates with water, followed by

Grilled fish, vegetables, and brown rice
Lentil or chicken soup, whole wheat roti, and sabzi
Millet khichdi and curd
Chickpea salad with cucumber and carrots, followed by grilled chicken
Vegetable pulao with raita and salad
Paneer or tofu bhurji with whole wheat roti and stir-fried vegetables
Sprout salad with lemon dressing and a bowl of dal rice
Grilled chicken tikka with sautéed vegetables
Fish/chicken curry with brown rice and stir-fried vegetables

Hydration during Ramadan

Fasting during Ramadan creates a prolonged period without fluid intake, often 12–16 hours depending on geography and season. During this time, the body continues to lose water through:

Urination
Perspiration
Breathing
Bowel movements

Even mild dehydration (1–2% body weight loss) can lead to:

Fatigue
Headache
Reduced concentration
Constipation
Increased heart rate

Hydration is not about drinking large volumes at night. It is about controlled distribution. Drinking 1 litre at once does not improve hydration efficiently because:

Excess water increases urination.
Rapid intake dilutes electrolytes.
It causes bloating and discomfort. Instead, space fluids over 4–5 hydration windows.

At Iftar

200–250 ml of water to break fast
1–2 dates
Pause 5–10 minutes

After starting your meal:

Another 200 ml of water or coconut water

Post-meal (1 hour later)

250–300 ml water

After taraweeh

250 ml water

Before sleep

200–250 ml water

At Suhoor

300–400 ml water

Optional: 1 glass of buttermilk or light lemon water

Hydration options:

1. Coconut water

2. Buttermilk (chaas)

3. Lemon water

4. Light vegetable soup

5. Infused water with mint, cucumber, lemon slices, fruits, or tulsi.

6. Diluted jaggery water (limited use for people with diabetes)

7. Water-rich foods like cucumber, watermelon, and oranges.

Vegetable juices

Vegetable juices can be a useful hydration tool when prepared correctly. They provide fluids, electrolytes, antioxidants, and micronutrients without the high sugar load of fruit juices.

Good vegetable juice options

1. Cucumber + mint juice

2. Lauki juice

3. Spinach + cucumber + lemon juice

4. Tomato juice

5. Carrot + beetroot + cucumber juice

6. Celery + cucumber juice

Sleep during Ramadan

Sleep often becomes irregular in Ramadan. Late iftars, night prayers, early suhoor, the routine shifts. And while that’s part of the beauty of the month, disrupted sleep can affect your metabolism more than you realise.

When sleep is disturbed, it impacts:

Cortisol – Your stress hormone. Poor sleep keeps cortisol elevated, which can increase blood sugar and make fat loss harder.
Hunger hormones (ghrelin and leptin) – Ghrelin increases (you feel hungrier), and leptin decreases (you feel less satisfied). This can lead to overeating during iftar.
Insulin sensitivity – Lack of sleep reduces your body’s ability to handle glucose efficiently, increasing post-iftar blood sugar spikes.

Practical ways to sleep better:

Try to maintain a somewhat consistent sleep and wake time, even if it’s split sleep.
If possible, include a short daytime nap (20–40 minutes) to compensate.
Avoid very heavy, greasy meals right before going to bed, as they disturb digestion and sleep quality.
Limit excessive late-night snacking after iftar. Continuous grazing keeps insulin elevated and prevents the metabolic reset fasting provides.
Create a wind-down routine after prayers, dim lights, reduce screens, and allow your body to settle. Suggested Ramadan sleep schedule

Ramadan sleep does not have to be continuous to be restorative. Split sleep, when structured well, can still support hormonal balance and metabolic health.

Here is a practical model many people can follow:

Finish dinner.
Go to sleep about 1.5–2 hours after eating (allow digestion to begin).
Wake up for night prayers.
Sleep again for 1–2 hours after prayers.
Wake up for suhoor.
After morning prayer, sleep again for 4–5 hours if your schedule allows.

This structured split-sleep approach can still help you achieve 6–8 total hours of rest in 24 hours.

Exercise during Ramadan

Many people stop exercising completely in Ramadan. But movement is actually very beneficial during fasting.

Exercise helps:

Improve insulin sensitivity
Preserve muscle mass
Support fat metabolism
Prevent sluggishness
Improve mood and energy

Best time to exercise

1. Before Iftar

30–45 minutes of walking or low-intensity cycling before breaking your fast can enhance fat oxidation.
At this time, insulin is low, and your body is more likely to use stored fat for energy.
Keep it light. This is not the time for intense training.

2. 1–2 hours after iftar

This is ideal for strength training or structured workouts.
You’ve rehydrated and refueled, so performance is better, and muscle breakdown is minimized.
Focus on resistance training to preserve lean mass.

3. After night prayers

A relaxed walk after Taraweeh supports digestion and improves post-meal glucose control.
It’s simple, effective, and sustainable.
In conclusion, fasting during Ramadan can be deeply beneficial, spiritually and metabolically, when done thoughtfully. However, if you are living with Type 2 Diabetes, hypertension, dyslipidemia, PCOS, thyroid disorders, or any other metabolic condition, fasting requires planning, monitoring, and medical supervision.

This blog provides practical guidance for structuring your suhoor and iftar wisely, but it is not a substitute for professional medical advice. Medication timing, blood glucose monitoring, hydration strategies, and portion control must be individualised. Regular follow-ups with your nutritionist are essential, especially during Ramadan when meal timings and sleep patterns change.

Be mindful of your symptoms. Monitor your blood glucose if you are diabetic. Track your blood pressure if you are hypertensive. Stay disciplined with suhoor, do not skip it. Break your fast gently and avoid overcompensating at iftar. The eating window determines the metabolic outcome.

With the right structure, Ramadan can support better insulin sensitivity, improved lipid markers, and better overall metabolic control.

If you need personalised guidance to fast safely and effectively this Ramadan, we are here to support you.

Visit NutritionwithVibha.com to book your consultation.

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