What Is the Glycemic Index? A Complete Guide to Better Health

Fasting during Ramadan offers many health benefits. However, without the right eating habits, it can also lead to various health issues. One of the most common problems is the drastic fluctuation of blood sugar levels due to poor meal choices. In fact, a well-balanced eating pattern during sahur (pre-dawn meal) and iftar (breaking fast) can help maintain stable blood sugar, keeping your body energized and healthy throughout the day. So, what kind of diet should you follow to support stable blood sugar during Ramadan?

During Sahur
Sahur provides your main source of energy while fasting. Eating the right foods at sahur can help stabilize blood sugar levels, preventing extreme hunger, fatigue, or dizziness caused by low blood sugar during the day. Recommended foods for sahur include:

Complex Carbohydrates & High-Fiber Foods
These are digested more slowly, releasing energy gradually throughout the day. Good options include brown rice, oatmeal, potatoes, sweet potatoes, granola, and fiber-rich vegetables like spinach, carrots, and broccoli.

Protein-Rich Foods
Protein helps you feel fuller for longer and takes more time to digest, supporting blood sugar stability. Recommended sources include boiled eggs, chicken breast, fish, Greek yogurt, tofu, and tempeh. A combination of yogurt and granola is also ideal for a balanced meal containing protein, healthy fats, and complex carbs.

During Iftar
Iftar meals should be balanced, nutritious, and not excessive. The goal is not only to replenish nutrients lost during the day but also to avoid sudden blood sugar spikes. Here are some useful tips:

Start with 1–3 Dates
Dates provide fiber and essential minerals, helping to stabilize blood sugar after fasting.

Eat a Balanced Meal with Carbs, Protein, and Healthy Fats
This combination helps meet your daily nutritional needs and supports stable energy levels.

Include Fruits and Vegetables
They provide essential vitamins, minerals, and fiber that help prevent blood sugar spikes.

Avoid Overeating
Overeating, especially sugary foods, can lead to unhealthy weight gain and increase the risk of insulin resistance, which may lead to diabetes over time.

Between iftar and sahur, it’s important to choose your snacks wisely. Avoid sugary treats and opt for low glycemic index (GI) snacks that are nutrient-dense, such as fresh fruit, yogurt, nuts, and granola.

Make fasting easier with YAVA’s nutritious granola. Made from the finest whole grains and naturally sweetened with low-GI Gula Lontar, it’s packed with fiber and protein to keep you full longer at sahur and satisfied during snack time—without the blood sugar spike!

Make this Ramadan your healthiest one yet with YAVA!
Find your favorite YAVA varieties in stores or online today.