Smart Strategies for Managing Sugar Intake During Fasting to Maintain Energy Levels

During Ramadan, it’s crucial to manage nutrient intake to maintain energy levels throughout the day. Dietitian Luthfianti Diana Mauludiyah from Cipto Mangunkusumo National General Hospital (RSCM) Jakarta, provides important education regarding dietary patterns, especially concerning sugar consumption during Ramadan.

According to Luthfianti, consuming high-sugar foods or drinks during Suhoor is not recommended. She explained that simple sugary foods can trigger unstable blood sugar fluctuations, leading to faster hunger pangs during the day.

“Consuming high sugar during Suhoor is not advisable. Simple sugary foods or drinks can cause blood sugar fluctuations, making hunger appear faster during the day,” said Luthfianti when contacted from Jakarta on Friday.

Instead, Luthfianti suggests prioritizing complex carbohydrates, sufficient protein, and fiber during Suhoor. This combination of nutrients has proven to be more effective in maintaining satiety for a longer period.

Meanwhile, when the time for breaking the fast arrives, many people often immediately consume foods or drinks with high sugar content. However, medically, there is no physiological obligation for a person to break their fast with excessively sweet foods.

“What the body needs is rehydration (water), sufficient energy sources, and balanced nutrient intake,” said Luthfianti.

She suggests that people switch to natural sweeteners, such as fruits or dates. According to her, whole fruits are much better because their fiber content helps stabilize blood sugar response compared to syrups or tea with added sugar.

“Options such as 1–3 dates or whole fruits can be a better alternative compared to syrup drinks or tea with excess sugar,” she added.

It is important to remember that excessive sugar intake can have adverse effects on long-term health, such as the risk of obesity, diabetes, and tooth decay.

The Indonesian Ministry of Health has set a maximum daily sugar consumption limit of 50 grams or about four teaspoons per person. This is in line with the World Health Organization (WHO) recommendation that added sugar intake should be less than 10 percent of total daily energy, and even better if less than 5 percent.

By paying attention to these nutritional guidelines, it is hoped that the fasting worship will not only be carried out devoutly but also continue to support overall body health. (Ant/Z-1)

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