The gathering of families at meals is one of the strongest cultural aspects of Ramadan. Family members with medical problems, however, should not over-indulge themselves. Traditional Saudi dishes can be very rich, which is why people, particularly those with diabetes, must exercise prudence at mealtime. “It is good sense and medically appropriate for people with medical problems, particularly those suffering from diabetes and heart ailments, to exercise caution in eating during Ramadan,” said Dr. Basem Futa, chairman of the education committee of the Saudi Diabetes and Endocrine Association (SDEA). The SDEA, which is deeply concerned with providing a healthy eating regime for diabetic persons during Ramadan, has published guidelines on making traditional Saudi dishes healthier, safer, and more well-balanced for diabetic people. The SDEA summarized these guidelines as follows: u Meals should be well-balanced and nutritious, and include low-fat/non-fat milk products, lean meat, baked chicken or fish, salads and vegetables, fresh fruits, and complex carbohydrates. The meals should be varied and should not consist of only dates, sambosa, sweet drinks and fatty rice. u Meals should help diabetic people to control their blood sugar, and, in addition, should help them lose excess body weight, especially if they are obese. u Meals should include extra fiber, which is found in whole grains, legumes, vegetables, salads, and fruits. Fiber helps to avoid constipation. u Meals should be low in salt with a reduced emphasis on pickles and salted sauces. Sweets should be replaced by fresh fruits. However, sweets can be prepared in a healthy way by using non fat milk, reducing the amount of sugar and including fruit. u Sweetened drinks, such as soft drinks, Tamarind or Apricot Nectar (Camardine) are not recommended as they contain a lot of sugar and extra calories. Sugar free drinks or unsweetened green tea or unsweetened fruit juices (in moderation) are good alternatives. u Heavy Iftar meals should be avoided. u Water and other sugar-free drinks should be consumed between Iftar and Suhoor meals. u Food should be either baked or grilled, not fried, to avoid consumption of excessive oil and calories. u Dates are healthy and nutritious, but each date contains 20 calories. Therefore, they should be consumed in moderation. u To lower the consumption of fat, cholesterol and calories, all milk and dairy products should be non-fat or low-fat, especially in desserts, such as puddings. In addition, cream soups should be replaced with vegetable or grain soups. u Butter or ghee should be replaced with healthy oils, such as corn oil or sunflower oil, but even these should be used in moderation. u Sambosa is better baked, rather than fried, and should be stuffed with vegetables or lentils rather than fatty meat. Finally, meals should be divided into three (Iftar, midnight and Suhoor) and served in moderate portions. “It is very important to adopt a healthy lifestyle during Ramadan, including healthy shopping and cooking, eating moderately, exercising and avoiding smoking in order to achieve the health objectives of fasting in the holy month,” Dr. Futa said.
