Advice during religious celebrations and fasting

Many cultures observe periods of fasting, such as Ramadan, and breaking of the fast is often celebrated with calorie-dense or high-sugar traditional foods.

However, several studies have reported weight loss following Ramadan fasting, with some also demonstrating improvements in cardiometabolic health.

Ideally, foods consumed before fasting should provide slow-release energy. In African cultures, complex carbohydrate staples such as oatmeal, millet and sorghum are high in fibre and can promote longer-lasting satiety.

Similarly, Asian cuisines often include slow-release carbohydrates such as steel-cut oats, lentils (dal) and wholewheat paratha.

Protein sources are also important before fasting because they suppress ghrelin, the hunger hormone. Suitable options include eggs, Greek yoghurt and lean meats.

During eating periods, it is advisable to begin with water, fruit or soup, and to avoid sugary drinks or large amounts of refined carbohydrates, which can lead to insulin spikes.