A Manual For Eating Better During Ramadan

Oriental sweets are consumed in greater quantities during Ramadan, which frequently causes weight gain in those who observe the month-long fast. Identifying this trend, professionals offer guidance on how to deal with this nutritional obstacle by stressing moderation and healthier substitutes for classic sweets.

Expert in sports nutrition and overall well-being, Abdullah Al-Mesbah recently released a thorough guide to better eating during Ramadan that clarifies what constitutes “permissible” sweets. The guide aims to uphold local customs while promoting overall well-being and fitness. He stressed the need of eating a balanced diet and suggested including little amounts of sweets that are high in natural sugars and nutrients.

According to Mesbah, four portions of luqaymat a day are considered appropriate, with calorie counts ranging from 60 to 70. Furthermore, he proposed that using a sweetener in place of sugar could help reduce the amount of calories consumed. In the meantime, he said that a big baked qatayef has 250 calories, compared to 350 for a fried one.

He highlighted the possibility of controlling calorie intake while still indulging in Ramadan specialties like qatayef by using sweets instead of nuts, baking qatayef, and using low-fat cheese instead of full-fat cheese. According to Mesbah, a cup of jelly has 93 calories, making it a sensible alternative for people looking for lower-calorie foods. Additionally, for those watching their calorie intake during the fasting time, creme caramel, at 223 calories per serving, provides a slightly more decadent but still suitable indulgence.

Moving on to heavier sweets, he talked about how many calories are in kunafa and basbousa, two popular Middle Eastern pastries. He says that 100 grammes of basbousa provides 530 calories, compared to 350–400 calories for 100 grammes of kunafa. Mesbah underlined that 200–300 calories should be the typical daily allowance for sweets during Ramadan. He emphasised the significance of eating these delicacies in moderation and cautioned against overindulging in them throughout the holy month.