Assoc. Prof. Dr. Müge Arslan, Head of the Department of Nutrition and Dietetics, drawing attention to the harms of consuming excessive and fast food after long periods of fasting in Ramadan, said, “Although it is possible to get through the month of Ramadan without gaining weight, weight gain can occur due to nutritional errors made during this period. The most common nutritional behavioral error during this process is the excessive consumption of fast, energy-dense, high-fat, and high-carbohydrate foods, which makes obesity inevitable.”
Assoc. Prof. Dr. Müge Arslan, drawing attention to iftar pitas and desserts, which are indispensable elements of iftar tables, said, “Of course, sweets can be consumed. However, in Ramadan, 'sherbet desserts' which typically have high fat and sugar content are preferred. Those who wish to consume sweets should prefer milk-based desserts (such as tavuk göğsü, sütlaç, muhallebi) or ice cream.”
Assoc. Prof. Dr. Müge Arslan, Head of the Department of Nutrition and Dietetics at Üsküdar University Faculty of Health Sciences, drew attention to the unhealthy eating habits made during the month of Ramadan.
Do not consume harmful foods when the stomach is in an acidic environment!
Assoc. Prof. Dr. Müge Arslan pointed out that the month of Ramadan, during which the nutritional routine of the Muslim world changes for a month, is one of the special times in terms of changing eating habits. She stated, “Wrong eating behaviors after long fasting periods of 16-18 hours can also bring about stomach discomfort.” As examples of wrong eating habits, she mentioned people breaking their fast directly with cigarettes or preferring acidic drinks.
Assoc. Prof. Dr. Müge Arslan said, “When such inappropriate foods enter an empty stomach, which is already in an acidic state due to prolonged fasting, heartburn, stomach pains, and even, in more advanced stages, stomach bleeding can be observed.”
Eating fast causes weight gain!
Assoc. Prof. Dr. Müge Arslan also drew attention to the harms of consuming large amounts of food quickly after prolonged fasting, stating, “When food enters an empty stomach quickly and in large quantities, stomach discomfort, as well as weight gain, can be observed during this process. Although it is actually possible to get through the month of Ramadan without gaining weight, weight gain can occur due to nutritional errors made during this period,” underlining the importance of consuming food slowly and chewing thoroughly, both in terms of allowing time for digestion and for perceiving the feeling of fullness.
The feeling of fullness reaches the brain 15 minutes after food is taken into the mouth
Assoc. Prof. Dr. Müge Arslan also provided the following information regarding very fast food consumption at iftar:
“The feeling of fullness reaches the brain 15 minutes after food is taken into the mouth. However, due to the effect of prolonged fasting, food is consumed almost without breathing, so the portion size increases before the feeling of fullness can be perceived. Typically, foods consumed quickly and in large quantities during prolonged fasting are high in calories. For example, people tend to consume too much pita bread along with iftariye (fast-breaking appetizers), which increases carbohydrate content and energy intake. With the habit of eating fast, obesity becomes inevitable.”
To prevent weight gain, suhoor must be observed
Assoc. Prof. Dr. Müge Arslan, also stating that there is a significant drop in blood sugar during a long fasting period of 16-18 hours, said, “If you do not wake up for suhoor, you make this situation even more negative. Suhoor must be observed to prevent both stomach discomfort and weight gain.”
Suhoor is invaluable, important, and must be observed!
Noting that people exhibit two different eating behaviors in Ramadan, Assoc. Prof. Dr. Müge Arslan continued as follows:
“Those who wake up for suhoor and those who do not… Those who do not wake up for suhoor can continue to eat until suhoor time. This is a preferable option over not eating at all. In other words, consuming food in the form of snacks from after iftar until suhoor is better than not eating anything at all. However, sleep can be more attractive to people. Sleeping after iftar and then waking up for suhoor is a much more preferable situation. Since suhoor time is close to morning, suhoor, which is like a breakfast meal, is the meal that will balance the 16-18 hours of fasting during that day. Therefore, suhoor is invaluable, very important, and must be observed.”
Foods high in protein and energy should be preferred for suhoor
“Foods that will not upset the stomach, are not heavy, have low carbohydrate content but high protein and energy content should be preferred for suhoor,” said Assoc. Prof. Dr. Müge Arslan, adding:
“A menu consisting of cheese, eggs, olives, greens, and bread can be preferred, thinking of it like a breakfast meal. If these foods are not filling enough, a warm soup that is not excessively hot (which can cause stomach discomfort) can be consumed. A light olive oil dish can also be consumed alongside the soup. Adding fruit, oats, or cornflakes to menemen, an omelet, or yogurt can also be a good alternative. These types of food choices create a healthy suhoor option.”
Milk-based desserts or ice cream instead of sherbet desserts…
Stating that the first things that come to mind when talking about iftar tables are the famous iftar pitas and desserts, Assoc. Prof. Dr. Müge Arslan continued as follows:
“Of course, sweets can be consumed. There is no rule in a normal diet that sweets should not be eaten. Sweet preferences can vary according to individuals' lifestyles. However, in Ramadan, after long periods of fasting, rich iftar tables often conclude with pastries and sherbet-based, high-fat desserts. This can lead to stomach discomfort. Because after prolonged fasting, fast food consumption occurs with iftar. The sherbet-based and fatty desserts consumed afterward rapidly raise blood sugar, which has been low for a long time, followed by a quick drop. This situation causes the blood sugar balance to be disrupted. Therefore, when consuming such high-fat or sherbet-based desserts, one may feel weakness and a drop in mood after eating. Those who wish to consume sweets should prefer milk-based desserts (such as tavuk göğsü, sütlaç, muhallebi) or ice cream. Lighter and milk-based desserts help balance blood sugar.”
First soup, then a 15-minute break!
Assoc. Prof. Dr. Müge Arslan, stating that iftar is the most important meal in Ramadan, said, “Because it is extremely important as it is the first meal to be eaten after a long period of fasting. However, many wrong eating behaviors can be exhibited during this meal. Some people even wait with spoons in their hands due to hunger and start eating as soon as the adhan is recited. Iftar is very important for balancing the blood sugar that drops after prolonged fasting. During this meal, foods that will not strain the stomach, which has been empty for a long time, and that will facilitate digestion should be preferred, and care should be taken to maintain blood sugar balance. It would be beneficial to gradually soothe the stomach with iftariye (fast-breaking appetizers) options such as cheese, dates, olives, and small slices of pastırma or sucuk. After starting iftar, one can continue with soup. It is recommended to rest for 15-20 minutes after drinking a bowl of soup. This helps the stomach with digestion and regulates blood sugar levels. During this 20-minute break, time can be spent with activities like praying. Afterward, the main course can be started. Iftar can be completed with foods such as meat dishes, vegetable dishes, pita bread, salad, and yogurt.”
Adequate fluid intake, especially water consumption, is very important!
Assoc. Prof. Dr. Müge Arslan, stating that one of the problems frequently encountered in Ramadan is fluid loss, said, “Adequate fluid intake, especially water consumption, is very important. Due to prolonged fasting, water intake can also be neglected, which can lead to severe dehydration. Therefore, if possible, break your fast with water and continue drinking water from iftar until suhoor. Although it is a classic statement, try to complete the recommended 2 liters of water intake per day, taking individual differences into account. Tea can meet some of this need, but water consumption of around 2 liters is still recommended.” she concluded.
