The phrase “Break your fast with something sweet” has long become a culinary tradition among Indonesians during the month of Ramadan. Various high-sugar foods and beverages dominate the dining table to relieve hunger and thirst after fasting. When the body does not receive food intake for 12–14 hours, blood sugar levels naturally decline, prompting the brain to send strong survival signals to quickly seek energy sources. However, several health experts warn of potential health risks that may disrupt physical well-being due to excessive consumption of high-sugar foods and drinks.
An internal medicine specialist in endocrinology and metabolism at RSA UGM, Ali Baswedan, explained that consuming sweet foods and drinks when breaking the fast is not entirely wrong. However, it is important to pay attention to both the quantity and the number of dishes consumed.
“It should be noted that blood sugar rises very quickly and then drops again just as rapidly. As a result, the body becomes easily fatigued and hunger returns sooner,” he said on Thursday (Mar. 5).
The short duration of satiety occurs due to spikes in blood sugar resulting from foods with a high Glycemic Index (GI). GI classifies foods based on how quickly their carbohydrates are digested and how quickly they raise blood sugar levels. Foods with a high GI, such as white rice, bread, and sweetened beverages, tend to trigger sudden spikes in insulin. Baswedan explained that when large portions of rice are consumed at iftar, the body responds by releasing high levels of insulin.
“The principle is that rice portions should not be excessive and must be combined with protein-rich side dishes and fiber-rich vegetables. The goal is to ensure that the absorption of sugars from rice becomes more stable, as vegetables act as a barrier to sugar absorption in digestion,” he explained.
This health risk becomes far more serious for individuals with diabetes or prediabetes. Maintaining stable blood sugar levels during Ramadan is therefore a top priority for these groups. Baswedan advised the public to maintain regular eating patterns during Ramadan to keep blood sugar levels stable.
He emphasized that breaking the fast should begin with water and light foods, such as dates or fruit, avoid sugary drinks, and include a balanced meal after performing the Maghrib prayer.
For the pre-dawn meal (suhoor), he recommends choosing complex carbohydrates such as brown rice, whole-wheat bread, potatoes, legumes, sweet potatoes, and corn, combined with protein and vegetables, to help energy last longer.
“With this pattern, blood sugar levels are expected to remain more stable throughout the fasting day,” he said.
In addition to food choices, the amount of added sugar consumed often exceeds recommended limits. The World Health Organization (WHO) recommends that added sugar intake should not exceed 50 grams, or around 4–10 teaspoons per day. However, in practice, this limit can easily be surpassed. Baswedan noted that people often do not realize how much sugar they consume in a single day.
“Just one glass of syrup drink or sweet tea can contain 20–30 grams of sugar. Without realizing it, we may already exceed the WHO’s recommended limit from just one glass of beverage,” he emphasized.
Baswedan added that Ramadan is a “golden opportunity” to improve dietary habits, both for people with diabetes and the general public. He encouraged people not to consume excessive sugar and to prioritize balanced meals consisting of complex carbohydrates, protein, vegetables, and fruit. With proper meal planning at iftar and suhoor, the spiritual and physical health benefits of fasting can be achieved simultaneously until the celebration of Eid.
“If eating patterns during iftar and suhoor are well maintained, fasting is not only an act of worship but can also improve health by maintaining body weight stability and controlling blood sugar and cholesterol levels,” he concluded.
Author: Diyana Khairunnisa
Editor: Gusti Grehenson
Post-editor: Jasmine Ferdian
Photo: Hellosehat