guide
A low glycemic index iftar and suhoor: dates, harira, chorba, bread
Suhoor has to last until evening. Here is how to build iftar and suhoor with lower glycemic index foods, and where dates, harira, bread and pastries fit.
Short answer
A lower glycemic index iftar and suhoor are built from simple foods: legumes (lentils, chickpeas, fava beans), whole grains (oats, bulgur, brown rice, wholemeal bread), vegetables, protein and water. Dates are eaten in a measured portion, pastries stay a small late-evening treat, and sugary drinks are best limited. Suhoor is the meal that has to last until evening: Diabetes UK advises not to skip it and to rely on slow-release starchy foods. As a reminder, according to glycemicindex.com (University of Sydney), an index is low at 55 or below and high at 70 or above. If you are followed for diabetes or are on treatment, consult your doctor before Ramadan. For the religious question about fasting, ask a scholar or an imam.
Why suhoor matters
Suhoor has to cover the whole fasting day. In its Ramadan advice, Diabetes UK gives a clear instruction: do not skip it. It recommends high-fibre, slow-release starchy foods (oats, buckwheat, bulgur, brown or wild rice), watched portions of carbohydrate, and lentils, chickpeas or beans for protein and fibre. In practice: a bowl of oats with plain lben and a fruit, or two eggs with wholemeal bread and tomatoes. A suhoor of white bread and jam brings neither fibre nor protein. A word on method: the glycemic index is measured on a single food, not on a whole meal. So we reason in terms of the plate. For the detail, read our article on the glycemic index.
The table: what to choose at each moment
This table sums up the possible choices. It does not replace your doctor's advice.
| Moment | Choose rather | Limit | Why |
|---|---|---|---|
| Iftar, opening | water, one or two dates, plain lben | juice, fizzy drinks, many dates at once | dates are rich in carbohydrate; sugary drinks raise blood sugar and increase thirst (Diabetes UK) |
| Iftar, meal | legume soup (harira, chorba), vegetables, protein, wholemeal bread in a portion | fried foods, white bread in large amounts | legumes bring fibre and protein; fried foods weigh the meal down |
| Evening | whole fruit, plain yogurt, a handful of almonds, herbal tea | chebakia, zlabia, very sweet tea | Ramadan sweets combine sugar and fat |
| Suhoor | oats, bulgur, brown rice, wholemeal bread, eggs, lentils or chickpeas, a fruit | white bread alone, sweetened cereal, jam | the meal has to last until evening: slow-release starches and protein (Diabetes UK) |
Dates, harira, chorba, bread: where they fit
Dates. Rich in carbohydrate: Diabetes UK gives the order of magnitude of 20 g of carbohydrate for two large dates, and suggests that people concerned by diabetes stick to one, or open the fast with water. We give no index for dates, because we have not read one in a published table. The detail is in dates and diabetes: myth and reality. Harira and chorba. These iftar soups can carry legumes, vegetables, tomatoes and a little meat. Their profile depends on the share of legumes and vegetables, the flour or vermicelli added, and what is eaten alongside. We have read no index for these soups: they are judged on their ingredients. Bread. No need to banish it. In line with Diabetes UK's high-fibre starches, wholemeal bread in a portion beats white bread in large amounts next to an already starchy soup. On glycemicindex.com, breads run from a low index to a high one depending on the flour and the recipe.
Pastries, sugary drinks and hydration
Chebakia and zlabia. Fried, then dipped in honey or syrup, they combine fat and sugar. Diabetes UK places baklava, barfi and rasmalai among the sweets very high in fat and sugar, where even small amounts can push blood sugar up. One possible choice: a single piece, late in the evening, after the meal, with herbal tea rather than sweet tea. Sugary drinks. Diabetes UK advises against fizzy drinks and fruit juices, which raise blood sugar and can increase thirst. Hydration. Diabetes UK recommends water as the best option, and plenty of sugar-free, caffeine-free fluids before the fast starts. Plain unsweetened lben or lassi adds protein and calcium. Sehtin is preparing a complete guide on low glycemic index eating in Maghreb and Middle Eastern cooking: you can ask to be told when it comes out, just below this article. Until then, read diabetes and Ramadan: fasting safely.
Frequently asked questions
How many dates should I eat to break the fast? There is no magic number: Diabetes UK counts about 20 g of carbohydrate for two large dates, so the portion counts. If you are followed for diabetes or are on treatment, consult your doctor before Ramadan. Is harira a low glycemic index soup? We have read no index for harira in a published table, so we give none. It is judged on what it contains: legumes and vegetables on one side, flour, vermicelli and fried sides on the other. Can I skip suhoor when I am not hungry? Diabetes UK advises not to skip it. If appetite is low, a small, simple meal, such as plain yogurt with a fruit, lets you keep something. For the religious question about fasting, ask a scholar or an imam.
Continue reading on the Sehtin journal
This article relays the public teachings of Dr. Diaa Al-Awadi for educational and informative purposes. It is not medical advice. Consult your physician before any dietary change. Legal notice.