Sahur Tips: Avoid Sugary Foods to Prevent Daytime Drowsiness

For those who have busy activities or need to drive in the morning while fasting, maintaining concentration is a must.

Doctor and public health nutritionist, Dr. dr. Tan Shot Yen, M.Hum., emphasized that choosing the right Sahur menu is the key to keeping the body fit and avoiding drowsiness.

According to Tan, the composition and portion of food during Sahur directly affect a person’s blood sugar stability.

One common mistake is consuming foods with high sugar content. This habit actually triggers unstable blood sugar spikes.

“The blood sugar spike will be followed by insulin, which tries to lower blood sugar back to normal. This sequence causes concentration to drop,” explained Tan, quoted on Wednesday (25/2).

Furthermore, Tan explained that about two hours after consuming high-sugar foods, blood sugar levels will rise sharply but then drop quickly.

This drastic decrease is what ultimately triggers feelings of weakness and severe drowsiness during the day.

To overcome this, Tan advises people to adopt a balanced nutritional diet during Sahur.

He emphasized that the menu consumed does not have to be luxurious or complicated, but rather simply follow the ‘Isi Piringku’ guidelines prepared by the Ministry of Health.

“A balanced nutritional Sahur, a complete but simple menu, not luxurious or complicated. Follow the ‘Isi Piringku’ concept,” he added.

As a reminder, the ‘Isi Piringku’ guideline suggests that each portion of food consists of half of the plate containing vegetables and fruits as a source of vitamins, minerals, and fiber.

Meanwhile, the other half of the plate is filled with staple foods as a source of carbohydrates, and side dishes including animal and vegetable proteins.

Tan emphasized that the combination of carbohydrates, protein, and fiber in the right portions is the main capital so that the body’s energy can last longer and concentration remains maintained while carrying out fasting.

With a simple menu plan that meets nutritional standards, it is hoped that people will remain productive in carrying out their daily routines even while fasting. (Ant/Z-1)