Expert's guide to dessert consumption during Ramadan: Avoid sugar rush!

Desserts are the first foods given up in diets. Those who give healthy eating advice first say, “cut out sweets and bread.” However, during Ramadan, due to the effect of being hungry all day, our blood sugar drops, and sweets feel like the “only cure.” That is why no matter how hungry we are, we always crave sweets... Therefore, what should we do, should we not consume sweets at all? Of course not... Üsküdar University Faculty of Health Sciences, Department of Nutrition and Dietetics Instructor Hatice Nurseda Hatunoğlu says that the key to staying healthy in Ramadan is not prohibitions; it is balance, timing, and moderation.

Expressing that a well-planned iftar meal will support both worship and daily life energy, Nurseda Hatunoğlu gives the following tips regarding dessert consumption in Ramadan:

Eating immediately spikes blood sugar

Dessert consumed immediately after iftar further rapidly increases blood sugar, which has already started to rise. This situation causes an excessive amount of insulin to be secreted from the pancreas. As a result, blood sugar can drop rapidly, and the person can feel weak, sleepy, and hungry again in a short time. These sudden ups and downs can lead to energy fluctuations, sugar cravings, and weight gain throughout Ramadan.

What is the best time for dessert?

If dessert is to be consumed, it should be preferred not immediately after iftar; but at least 1–1.5 hours after the main meal. During this period, blood sugar follows a more balanced course, and the digestive system relaxes. In addition, portion control is of great importance. A small portion of milk-based dessert or a light alternative is sufficient.

When should we drink tea?

When consumed immediately after iftar, tea and coffee can cause bloating and negatively affect mineral absorption. For this reason, tea and coffee should be consumed at least 1 hour after iftar and in limited quantities.

Beware of the "innocent dessert" perception

Actually, labeling foods as “innocent,” “forbidden,” or “bad” is not a correct approach. Such labeling, especially by creating pressure on eating behavior, can increase feelings of guilt and uncontrolled eating tendencies. In the month of Ramadan, what is important is not to declare a specific dessert “innocent”; it is to pay attention to portion control, frequency of consumption, and timing.

A recipe for a healthy Ramadan

What should be the ideal sequence after iftar?

The approximately 13-hour fasting period between suhoor and iftar requires the period after iftar to be well evaluated.

Stating that fluctuations in blood sugar balance are natural while fasting, Hatice Nurseda Hatunoğlu explained the roadmap to minimize these fluctuations with a proper nutrition plan as follows:

When breaking fast: 1–2 glasses of water and/or a small bowl of soup.

Main meal: A balanced plate (protein, vegetables, whole grains)

Snack: Fruit or a small portion of dessert 1–1.5 hours after the main meal.

Supportive option: A few raw almonds or hazelnuts to balance blood sugar.

Beverage: Tea/coffee in moderation and not too late.

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