I’m

diabetic,

how

do

I

safely

and

mindfully

fast

this

Ramadan?

The body in flux: what happens during a fast 

When the fast begins, your body shifts into a state of conservation. With no food or drink entering the system, it first taps into the glucose from your last meal. Once that’s depleted, it turns to stored carbohydrates in the liver and muscles, and eventually, fat reserves. 

For those with diabetes, this metabolic shift can be tricky 

Becoming dehydrated while fasting isn’t uncommon. Your kidneys work hard to conserve water, but losses through sweat, breath, and other functions are inevitable. Mild dehydration can lead to headaches, fatigue, and difficulty concentrating — symptoms that can be more pronounced for people with diabetes. 

• If dizziness or disorientation strikes, it’s a signal to break the fast immediately (for health reasons), to give yourself time to feel better.  

• Rehydrate with water, a sugary drink, or a rehydration solution. In cases of fainting, elevating the legs can help restore circulation.

Suhoor: the pre-dawn anchor 

Suhoor, the meal before sunrise, is your foundation for the day ahead. Think of it as a carefully laid table of sustenance. This means: 

• Including complex carbohydrates like rolled oats, whole grains, and legumes. These slow-releasing energy sources help keep blood sugar stable across the day. 

• Protein as another key player. Eggs, tofu, or a slice of cheese can keep hunger at bay and keep energy levels in check. Hydration is equally important — start your day with plenty of water and avoid salty foods that can make you feel more and more thirsty.

Iftar: breaking the fast with intention 

As the sun dips below the horizon, fasts are often broken with dates and water. Dates offer a quick burst of natural sugars, but for those with diabetes, a slightly different approach might be needed. You could follow this with a balanced meal: 

• A quarter carbohydrates (think basmati rice or sweet potato), a quarter protein (like grilled chicken or lentils), and half vegetables or salad. 

• This combination can keep blood sugar levels in check, and help you feel satisfied without eating too much, too soon. 

• Fried and sugary foods may be tempting here, but they can lead to unwanted spikes. Instead, grilled or baked dishes might be best for now — save desserts for another time. 

The balancing act: blood sugar monitoring 

Fasting can send blood sugar levels on a rollercoaster. Regular monitoring is your best tool for staying in control.  

• If you’re on medication for your diabetes, consult your healthcare team — they may need to adjust your dosage during Ramadan. 

High blood sugar (hyperglycaemia) can happen if you overeat at Iftar or Suhoor, while low blood sugar (hypoglycaemia) may happen if meals are skipped, or medication is mismanaged. 

• Act fast with symptoms of hypoglycaemia (sweating, shakiness, confusion) 

• Break the fast and reach for a fast-acting carbohydrate like glucose tablets, or a sugary drink. 

Movement and hydration: gentle rhythms 

Light exercise, such as a post-iftar stroll or gentle pilates, can aid digestion and boost energy levels. Having said this, do avoid strenuous activity during fasting hours, as it can make dehydration much worse. 

 Hydration is paramount. Sip water steadily between iftar and suhoor, but avoid drinking large quantities at once, as this can dull your appetite for nourishing foods. 

The essentials for a nourishing ramadan 

• Ease off caffeine: Gradually reducing tea and coffee intake before Ramadan can help sidestep withdrawal headaches. 

• Take in more fibre: Fruits, vegetables, and whole grains are your allies in preventing constipation and supporting digestion. 

• Mind the salt: High-salt foods can heighten thirst, so flavour your meals with herbs and spices instead. 

• Supplement with vitamin D: Almost everyone should be taking a daily 400 IU (10mcg)  supplement during the UK’s darker months, for optimal vitamin D levels. This becomes more important when meals aren’t as frequent (we get some vitamin D from our food). 

Those with darker skin should consider supplementing every day, all year, as they’re at higher risk for low vitamin D levels. This is because bodies naturally absorb vitamin D from the sun, something the UK doesn’t get very much of in winter. Plus, melanin (the substance that makes skin darker) blocks part of this absorption process too. 

Eid: easing into celebratory feasts  

The festival marking the end of Ramadan is marked (in part) by joy, feasting, and togetherness. While Eid al-Fitr is absolutely the time to indulge, a balanced approach is key when managing diabetes. Especially when you’re easing back into more frequent eating again, without lengthy fasting periods. 

• Enjoy traditional dishes in moderation, and be aware of portion sizes.

• Most importantly, work closely with healthcare professionals to make sure your fast is safe and fulfilling. 

For more information on how to manage diabetes safely during Ramadan, click here.

For a factsheet on fasting with diabetes directly from the British Muslim Medical Association, follow this link. At HCL, we’re wishing everyone a peaceful and nourishing Ramadan. Ramadan Mubarak to all who celebrate.