Here's how to prep for fasting while diabetic
Dear Saa Nasta readers,
Ramadan started this year with the backdrop of the war in Gaza, where many people are facing a humanitarian crisis and starving. Over 31,000 people have been killed in Gaza. People told NPR this year that they are praying for a ceasefire in Gaza, world peace, and empathy in the world this Ramadan.
This week take a look at how people with diabetes can fast and manage their diet, and learn about how Yemeni coffee culture is taking over the U.S. (and world).
Wishing those who observe Ramadan, a blessed one. Keep everyone in your prayers.
Sincerely,
Nargis
Ramadan for diabetics
by Guest Writer Khurshida Hossein
Diving into the spiritual journey of Ramadan can be such a magical experience - with all its family gatherings and delicious meals! But, for those with diabetes, caretakers, and medical practitioners, it can be a bit tricky to navigate. To fast or not to fast? That is the question. But, before making a decision, it's super important to have a chat with your doctor.
A few key things to remember:
It takes 20 minutes for our brain to register that our stomach is full. Opting for a smaller size plate can help to keep an eye on portion size. Following a low glyemic index is key to keeping blood sugar levels as close to normal as possible. A quick 20-minute walk after iftar will also help to keep the post-iftar coma at bay. It is important to self-monitor blood sugar levels, whether you are using a CGM or Blood sugar monitor.
Here are some handy tips to help you stay healthy and make smart choices:
Dates are a staple for iftar, Let face it traditional dates are delicious! but they can be carb-heavy, and send those blood sugars soaring even before you have a filling meal. Try a refreshing glass of water to break your fast.
Keeping yourself hydrated is important. Limit your intake of caffeinated and sugary drinks as these drinks can leave you thirstier and take your blood sugar on a roller coaster ride. Besides water, you can drink milk, lassi, or laban, just make sure it's the unsweetened version or is made with a sugar alternative.
Refreshing yogurt recipe:
Mix plain whole milk yogurt and water until it has a smooth and flowing consistency, add a pinch of salt and a squeeze of lemon for flavoring. You can add sugar alternatives like monk fruit, or stevia. Sugar alternatives are a great way to add sweetness without raising your blood sugar.
Fried and oily foods are a treat but go easy on them. These foods are often high in saturated fats and salt, not only do they raise your blood cholesterol and blood pressure levels they also have a latent effect on blood sugar levels. The saturated fat combined with carbohydrates raises your blood sugar for a few hours post-meal. This can cause havoc if you are trying to control those post-meal blood sugar levels.
Instead of oily foods, reach for fiber-rich oats, buckwheat, bulgur wheat, brown rice, or wild rice. They keep your blood sugar at a healthy level and give you long-lasting energy, making them better than fast-absorbing carbs.
Sweet treats like baklava and jalebi are tempting but it's important to limit your intake, even if it's just a small amount. Consider these sweet treats as a simple carb with loads of sugar, they do not nourish your body by providing key nutrients and minerals, rather they raise your blood sugar. It is important to fill our caloric needs with foods that are rich in fiber, protein, and minerals.
Explore salads! Start with a foundation for a salad and then add ingredients to your liking. Chickpeas, beans, tuna, and chicken add a protein boost to your salad.
Taco salad:
Start with the foundation tomato, cucumber, and lettuce. Then add a can of low-sodium black beans, low-sodium canned corn, and bell peppers. For the dressing, it's olive oil, juice from a lime, garlic powder, taco seasoning, and fresh cilantro. Pair this salad with tacos for a fun Mexican-inspired iftar.
Yemeni coffee shops are changing the ‘American’ coffee culture
Michigan is home to several coffee houses, including Haraz and Finjan Cafe, both of which are serving Yemeni organic coffee to the masses. Yemen is the birthplace of commercial coffee, and it’s here to change the way Americans consume coffee and learn about Yemeni culture. These shops are also ways for people to come together from all walks of life. Read my latest for the EdibleWow Magazine.