High-sugar foods not recommended for pre-dawn Ramadan meals
Consuming high amounts of sugar during sahur (pre-dawn meals) is inadvisable, as simple sweet foods and beverages can cause blood sugar fluctuations that trigger hunger more quickly during the day, nutritionist Luthfianti said when contacted by Antara from Jakarta on Friday.
Pre-dawn meals should prioritise complex carbohydrates, adequate protein and fibre. This combination of nutrients helps sustain a feeling of fullness for longer periods.
When breaking the fast, Luthfianti stressed the importance of meeting water intake needs, energy requirements and balanced nutrition. From a medical standpoint, there is no physiological obligation to always break the fast with foods high in added sugar.
"What the body needs is rehydration through water, sufficient energy sources and balanced nutritional intake," she added.
Eggs and dates can also serve as alternative choices for breaking the fast.
"Options such as one to three dates or whole fruit can be a better alternative compared to syrup drinks or tea with excessive sugar," Luthfianti explained.
She recommended choosing foods with natural sweetness rather than those with added sugar. Natural sugars found in fruit are accompanied by fibre, which leads to a more stable blood sugar response.
The World Health Organisation recommends that added sugar account for less than 10 per cent of total daily energy intake, with an ideal target of less than 5 per cent.
In Indonesia, the Ministry of Health recommends a daily sugar consumption limit of 50 grammes, or approximately four teaspoons.
Exceeding the daily sugar limit can lead to various health conditions, including diabetes, obesity and dental damage.
Pre-dawn meals should prioritise complex carbohydrates, adequate protein and fibre. This combination of nutrients helps sustain a feeling of fullness for longer periods.
When breaking the fast, Luthfianti stressed the importance of meeting water intake needs, energy requirements and balanced nutrition. From a medical standpoint, there is no physiological obligation to always break the fast with foods high in added sugar.
"What the body needs is rehydration through water, sufficient energy sources and balanced nutritional intake," she added.
Eggs and dates can also serve as alternative choices for breaking the fast.
"Options such as one to three dates or whole fruit can be a better alternative compared to syrup drinks or tea with excessive sugar," Luthfianti explained.
She recommended choosing foods with natural sweetness rather than those with added sugar. Natural sugars found in fruit are accompanied by fibre, which leads to a more stable blood sugar response.
The World Health Organisation recommends that added sugar account for less than 10 per cent of total daily energy intake, with an ideal target of less than 5 per cent.
In Indonesia, the Ministry of Health recommends a daily sugar consumption limit of 50 grammes, or approximately four teaspoons.
Exceeding the daily sugar limit can lead to various health conditions, including diabetes, obesity and dental damage.