Res. Asst. Ekin Çevik from Üsküdar University Faculty of Health Sciences, Department of Nutrition and Dietetics, evaluated the increased dessert consumption during Eid al-Fitr after a month of fasting.
Magnificent holiday feasts are a biological test
Res. Asst. Ekin Çevik stated that Eid al-Fitr, also known as 'Sugar Feast' in our society, evokes associations of sweets and confectionery right from the start. She added, 'However, the magnificent holiday feasts set after a month of fasting are not just a cultural tradition, but also a biological test for our bodies. Research shows that changes in dietary patterns during Ramadan lead to a different hormonal picture knocking at our door on Eid morning.'
Biologically, we feel hungrier
Res. Asst. Ekin Çevik said that while many complain about not being able to control their appetite during the holiday, science proves that this situation is not just about willpower. She explained, 'At the end of Ramadan, there is a significant increase in ghrelin levels, known as the 'hunger hormone,' in our bodies, while a slight decrease is observed in leptin, the hormone that gives a feeling of fullness. This means that biologically, we feel hungrier, and the satiety signal reaches our brain later than usual. As our body gives the command to 'replenish stores,' the insulin balance also becomes vulnerable to this sudden sugar load.'
Excessive craving for sweets is a natural result of changing hormones
Res. Asst. Ekin Çevik noted that the desire to consume excessive sweets during the holiday is actually a natural consequence of changing hormones, and managing this biological wave of appetite and eating mindfully is the key to a healthy holiday.
Res. Asst. Ekin Çevik stated that throughout Ramadan, the body calibrates its basal metabolic rate and energy usage to a low pace. She added, 'The sudden consumption of high-glycemic index sweets that begins with the holiday creates significant acute stress on the pancreas. As blood sugar rises rapidly, the body reacts with hyperinsulinemia (excessive insulin secretion) to balance this situation. This sudden fluctuation can lead not only to low energy, but also to microscopic damage in the vascular endothelial structure (inner lining of blood vessels) and oxidative stress.'
'Red lines' for diabetes and heart patients
Res. Asst. Ekin Çevik underlined that for diabetes, insulin resistance, and heart patients, the holiday period is crucial for the fine line between 'tasting' and 'sating.' She stated, 'The biggest red line is consuming sweets alone and on an empty stomach. Desserts should always be consumed after the main meal, along with fibrous foods (vegetables) and proteins. This slows down the rate at which sugar enters the bloodstream. Milk-based or fruit-based desserts should be preferred over syrupy and pastry-based ones. However, it should be remembered that even 'sugar-free' fruit sugar can raise insulin levels. Acidic/sugary drinks consumed with dessert double the glycemic load. Only water, plain mineral water, or ayran should be preferred with it. Ready-made desserts and pastries contain not only sugar but also hidden sodium and trans fats. This can suddenly raise blood pressure and increase the burden on the heart.'
Measure the portion with your hand!
Ekin Çevik, stating that syrupy desserts are in the 'empty energy' category due to their simple carbohydrate and high fructose content, while milk-based desserts raise blood sugar more slowly thanks to protein and calcium, continued:
'For bowl-eaten desserts like pudding, muhallebi, or fruit salad, the ideal portion is about a palm-full, equivalent to a small bowl. For fresh fruits or light fruit-based desserts, a fist size is ideal. For syrupy desserts with very high energy density, such as baklava and kadayıf, the measurement should be the width and length of two joined fingers (index and middle finger). This measurement corresponds to a portion of approximately 40-50 grams (165-170 calories), and 1-2 medium-sized baklava slices are usually sufficient. Since syrupy desserts contain a high amount of fat, the thickness of the portion should not exceed the knuckle of your thumb. If the dessert is thicker (e.g., carrot slice baklava), the size should be reduced. A slice of cake should be the size of your palm (the central part excluding fingers) and about one finger thick.'
'Selective balance' strategy for holiday visits
Ekin Çevik recommended implementing a 'selective balance' strategy instead of completely rejecting cultural treats to manage social pressure and abundant offerings, stating, 'Daily total added sugar intake should not exceed 5-10% of the total caloric needs. For an adult, this corresponds to an average of 2 slices of baklava or an equivalent dessert per day. If multiple visits are planned, treats should be 'shared' (for example; half a slice of baklava at one house, a small bowl of milk-based dessert at another). To avoid disrupting your body's sugar balance, you can create a 'dessert selection hierarchy' for yourself. First preference; fruit-based or milk-based desserts (light options like güllaç, sütlaç, kazandibi). Second preference; natural desserts prepared with dried fruits (like stuffed figs), without added sugar. Limited preference; syrupy and pastry-based desserts (baklava, kadayıf). '
Excessive sugar consumption leads to a heavy sleepy state known as 'post-meal crash'
Ekin Çevik provided striking details about the clinical effects of excessive sugar consumption, stating, 'In the short term, insulin spikes after high sugar intake. This overreaction can cause blood sugar to drop below normal, triggering tremors, cold sweats, dizziness, and sudden hunger. Sharp fluctuations in blood sugar can affect neuronal activity, leading to difficulty concentrating and a heavy sleepy state we call 'post-meal crash.' Sugar molecules, due to their physical structure, have the ability to draw water to themselves, thus pulling fluid into the intestines. This can cause bloating, gas, and diarrhea, which are common complaints during the holiday.'
Sugar fattens the liver
Ekin Çevik noted that in the long term, a continuously repeated high sugar cycle increases visceral (internal organ) fat accumulation and triggers leptin resistance, paving the way for obesity. She explained, 'Consequently, hyperinsulinemia, a state of constantly high insulin levels in the blood, causes cells to become insensitive to this hormone. As a result, the pancreas becomes fatigued, and diabetes becomes chronic. Excess fructose is processed only in the liver. When capacity is exceeded, the liver converts this sugar into fat; this leads to non-alcoholic fatty liver disease (NAFLD). High sugar shrinks LDL (bad cholesterol) particles, making them stick more easily to artery walls, and raises triglycerides. This directly increases the risk of atherosclerosis (hardening of the arteries). A sudden increase in blood glucose can trigger the release of inflammatory substances called cytokines, increasing joint pain or existing edema. Sugar molecules bind to proteins, forming 'Advanced Glycation End Products.' This process degrades the skin's collagen structure (early wrinkles) and causes blood vessels to lose elasticity.'
The antidote to sugar: plenty of water and walking
Res. Asst. Ekin Çevik stated that the two main ways to alleviate the metabolic load caused by dessert consumption are 'water intake' and 'physical activity.' She said, 'Intense sugar and carbohydrate intake creates an 'osmotic load' in the body, disrupting the water balance of cells and causing the kidneys to work harder than usual to filter out excess glucose. During this process, sufficient water intake not only quenches thirst; it also dilutes the sugar concentration in the blood, lightening the load on the kidneys and supporting the excretion of sugar through urine. Furthermore, water is the most natural and effective solution for eliminating edema retained by the body after dessert consumption and minimizing digestive complaints such as bloating and gas that can arise from sugar in the intestines. Drinking 2.5-3 liters of water widely throughout the day in small sips is essential to prevent 'metabolic fatigue' that may occur after the holiday.'
Walking is essential to revive metabolism that has entered 'saving mode'
Ekin Çevik noted that a light-paced walk after a sweet treat activates a magical mechanism that reduces the body's need for insulin hormone, concluding, 'When muscles are active, they begin to use glucose in the blood directly as fuel without needing insulin's guidance; this prevents sudden and sharp increases in blood sugar. A short walk approximately 15-20 minutes after meals both reduces the pressure on the pancreas and prevents the excess energy from the holiday from being stored as fat. Moving is not just about 'burning calories,' but about revitalizing the metabolism that has emerged from a long period of fasting and entered 'saving mode,' thereby keeping your energy levels balanced throughout the day.'
