KUALA LUMPUR – Muslims might be better off steering clear of sumptuous iftar buffets at hotels and restaurants in order to avoid binge eating after a full day of fasting, dietitians said.
They concurred that gorging oneself after sunset on lavish and artery-choking foods would not only cause short-term effects, but also long-term health complications.
However, not all hope is lost as there are ways to avoid eating like a horse when breaking fast during this holy month, which includes never skipping sahur.
Senior dietitian at Prince Court Medical Centre Mushidah Zakiah Mohad Akran stressed that those struggling to control their food intake must avoid indulging in buffets at all costs.
Mushidah is of the view that should this group of people insist on going to the buffets to break fast, they are only setting themselves up for failure.
“Sometimes they don’t have satiety cues, like they do not know how to stop when they are already full. Hence, they overeat.
“It would be best to avoid Ramadan buffets, especially those with problems controlling their intake.
“If they really need to go, they need to be careful. But the best is not to, if there’s no need to,” she told The Vibes.
The Malaysian Dietitians’ Association (MDA) assistant secretary said eating a large amount of food in a short period of time would not be helpful to the digestive system as it would cause indigestion, gastroesophageal reflux symptoms, and heartburn, to name a few.
When one binge eats, she explained, they gobble down food quickly without chewing adequately, which could result in bloating.
“In the long run, it will cause weight gain and among diabetic patients, this would definitely be detrimental to them. The sugar spike will cause problems for them.
“It will also cause gastritis, and if prolonged, it will cause gastric ulcer. That could be the long-term effect of eating too much too quickly during iftar.”
Practice mindful eating
Mushidah reminded those observing Ramadan to be conscious of what they are consuming and practice mindful eating.
Mindful eating is about constantly reminding one’s brain to pay attention to the food they are eating, on purpose, and taking their time to savour every bite, she said.
“If you are given only a small piece of kuih, how do you enjoy it? Practice mindful eating by eating it one small bite at a time, focusing on the kuih and the sensation it creates in your mouth.
“This means you are very present in the moment, and you are focused on the food, that even a small portion of the said food is enough to make you satiated.”
She added that it’s not about satisfying one’s hunger. Instead, it’s about satisfying one’s behaviour towards food.
Portion control, moderation the way to go
Sharing Mushidah’s sentiments is head of Centre for Population Health, Faculty of Medicine, Universiti Malaya (UM) Prof Dr Hazreen Abdul Majid.
Acknowledging that gluttony during Ramadan is common, especially when served with extravagant buffet spreads, Dr Hazreen said it comes down to portion control when filling up one’s plate.
The MDA vice-president emphasised on the “quarter-quarter-half” concept, which essentially means “dividing” the plate into one quarter for carbohydrates, one quarter for protein and one half for fruits and vegetables.
“To break fast, you should have some fruits or eat one or two dates then proceed to go for your prayers. When you return, that’s when you start consuming your main meal.
“If you have no choice but to go to a buffet due to work commitments, select healthier options or skip several dishes so you can enjoy foods that you really like. Start with varieties that are steamed and baked before indulging in fried foods.
“Best to drink more water and try to cut down on sweet beverages,” he said when contacted by The Vibes.
It is also advisable to cut down on salty food, he said, to avoid consuming more fluid than is required, which could prevent the body from getting enough nutrients from other food sources.
“If you are exercising after iftar, bring your fluids. Prevent yourself from getting dehydrated.
“For those who continue with tarawih prayers, you can sip on fluid, especially plain water, between the gap of prayers.
He said moderation is key, stressing the importance of taking just the right amount of food that is required to provide enough energy to support or sustain one’s daily physical activities.
He is also of the opinion that eating at buffets is a waste of money and an overconsumption of food as well as raises concerns of food wastage.
Do not skip sahur
Meanwhile, UM Specialist Centre head of dietetic services Rozanna M. Rosly said pre-dawn meals are a vital part of fasting and could lessen the chances of overeating after fasting for over 12 hours daily.
Rozanna said eating right during sahur, and the entire holy month, supports healthy metabolism, reduces hunger pangs, improves mental alertness, promotes better brain health, provides energy, rehydrates, improves digestion, helps maintain lean muscle mass as well as reduces fatigue.
“Although it is not favoured by Allah, many people, however, skip sahur. Those who skip sahur would find it difficult to complete their fast and end up breaking it,” she said.
The clinical dietitian highlighted the importance of eating a healthy meal for sahur as it could help maintain one’s good health for the rest of the day during the fast.
In view of long hours of fasting, she advised Muslims to consume foods rich in complex carbohydrates (slow digesting foods) especially high-fibre options such as brown rice, noodles, barley, oats, bread, capati and starchy vegetables like lentils, baked beans and potatoes.
She also advised against consuming foods high in refined carbohydrates or sugary food and drinks.
“Sahur is the right time to consume a meal and fill yourself adequately so that you can fast throughout the day.
“The body’s immediate need at the time of sahur is to get an easily available energy source in the form of glucose.
“By eating a pre-dawn meal, not only will we be able to maintain our stamina, but we will also be able to avoid being stricken by tiredness easily during the duration of our fast.”
Drinking sufficient fluids between “buka puasa” and sahur, she said, could help avoid dehydration and allow the body to adjust fluid levels in time.
It is also wise to have a drink, after breaking fast until before imsak (10 minutes before the dawn prayer begins), after each visit to the toilet to replace loss.
“You have to keep in mind that your body loses water and salts through sweat, urine and breathing.
“In addition to this, water loss depends on how physically active you are throughout the day. The weather can also affect your hydration status,” she said.
Therefore, replenishing water losses between iftar and sahur is important in order to prevent common symptoms of dehydration such as dizziness, fatigue, headaches, muscle cramps and disorientation. – The Vibes, April 8, 2022
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