4 hours ago
8
March 10, 2025 | 07:04 pm
TEMPO.CO, Jakarta - During Ramadan, the allure of sweet treats is undeniable. From compote and fruit ice to sweetened beverages, sugary delights often take center stage at iftar. But is sugar truly beneficial for the body during fasting, or does it do more harm than good?
A quick but not-so-friendly energy booster
Sugar, a simple carbohydrate, is rapidly absorbed and converted into glucose, providing an instant energy boost. After long hours of fasting, the body craves quick fuel to regain stamina. Sweet foods and drinks, such as fruit juice or desserts, can offer a fast pick-me-up, helping to jumpstart post-iftar activities.
However, while sugar delivers an immediate surge of energy, the effect is fleeting. Consuming too much sugar leads to a rapid spike in blood sugar levels, followed by a sharp crash, leaving you feeling sluggish and fatigued. This energy instability can make fasting more challenging.
his cycle, known as the "sugar crash," occurs because the body responds to the sudden influx of sugar by releasing a large amount of insulin to bring blood sugar levels down. As a result, energy levels fluctuate rather than remain steady, which can make it harder to stay active and productive throughout the evening.
While consuming some sugar at iftar can be helpful in quickly restoring energy, it is important to pair it with fiber, protein, and healthy fats to slow digestion and prevent sudden spikes and crashes. Choosing natural sources of sugar, such as fruits, and combining them with nutrient-dense foods can help maintain a more stable energy supply, making fasting easier and keeping you energized for longer.
The dangers of excessive sugar intake
Overindulging in sugar, particularly on a daily basis during Ramadan, can have serious health consequences. High sugar consumption without balanced nutrients increases the risk of obesity, type 2 diabetes, heart disease, and metabolic disorders.
The World Health Organization (WHO) advises limiting added sugar intake to less than 12 teaspoons per day, and ideally just 6 teaspoons for optimal health benefits. Beyond long-term risks, excess sugar can also cause digestive discomfort, tooth decay, and increased hunger, making fasting more difficult.
Sugar consumption triggers a surge in insulin, followed by a drop in blood sugar levels, which often leads to increased cravings. This cycle can make it harder to control hunger and sustain energy levels throughout the fasting period.
How to reduce sugar during Ramadan
To maintain stable energy and overall health, it’s best to moderate sugar intake, especially during suhoor (pre-dawn meal) and iftar.
Instead of sugary snacks, opt for fresh fruits, which contain natural sugars, or nutrient-dense foods like nuts that provide sustained energy.
During suhoor, avoid sugary foods and beverages, as they can cause insulin spikes that lead to early fatigue and hunger. Instead, prioritize fiber- and protein-rich foods, such as whole grains, eggs, and vegetables, which provide longer-lasting energy.
At iftar, focus on balanced meals that include vegetables, proteins, and complex carbohydrates before indulging in sweet treats. If you crave something sweet, choose healthier alternatives like dark chocolate, fruits, or nuts, and consume them in moderation.
While sugar offers a quick energy boost, excessive consumption during fasting can lead to fatigue and health issues. To sustain energy and overall well-being, it’s best to minimize sugar intake and opt for healthier, nutrient-rich alternatives.
Editor's Choice: 7 Best Halal Iftar Buffet Spots in Singapore to Break Fast at This Ramadan
Click here to get the latest news updates from Tempo on Google News
7 Best Halal Iftar Buffet Spots in Singapore to Break Fast at This Ramadan
6 jam lalu
In this article, you'll get to find some of the best iftar buffets in Singapore. Indulge in delicious halal feasts at top restaurants this Ramadan.
Jakarta Continues to Implement Car Free Day During Ramadan
1 hari lalu
The implementation of Car Free Day during Ramadan only allows people to exercise or relax.
BGN Claims Free Nutritious Meals in Ramadan Adheres to Nutritional Standards for Students
1 hari lalu
According to BGN, the nutritional content in a portion of the Free Nutritious Meals (MBG) Ramadan menu already meets the standard.
Bread to Dates on Free Meal Menu During Ramadan, National Nutrition Agency to Evaluate Content
1 hari lalu
The change in nutritional content of the free meal is only done for areas where the majority of recipients are fasting.
Discover 4 Health Benefits of Fasting in Ramadan
1 hari lalu
When fasting, the body adapts due to lack of food and drink intake for a certain period of time. The body can convert energy from other sources.
World Food Prices Rose in February on Back of Sugar Rush, UN's FAO Says
2 hari lalu
The Food and Agriculture Organization (FAO) noted a hike in global food commodity prices in February.
Fasting with GERD: 6 Simple Steps to a Comfortable Ramadan
2 hari lalu
The changes in eating patterns and restricted meal times during fasting may trigger GERD symptoms, hence, it is essential to manage this condition.
DAMRI Expands Free Eid Homecoming Program 2025: 300 Buses for 14,400 Travelers
3 hari lalu
DAMRI prepares hundreds of buses for the free Eid homecoming program for 14,400 people during the 2025 Eid al-Fitr period.
Healthy and Easy Suhoor: Meal Ideas for Lasting Energy
3 hari lalu
Here are some healthy, practical, and satisfying Suhoor menus that can be tried at home.
Israel Deploys 3,000 Police Ahead of Al Aqsa First Friday Prayer in Ramadan
3 hari lalu
Since the beginning of Ramadan, Israel has restricted the entry of Palestinian worshipers to the Al Aqsa Mosque
