4 Ways to Keep Blood Sugar Stable During Ramadan Fasting

BeeFams, have you ever felt extremely sleepy, weak, or hungry again just a few hours after breaking your fast? If so, your blood sugar levels may have risen and fallen too quickly. Let’s find out how to keep your blood sugar stable during fasting so Ramadan feels more comfortable and energizing.

Keeping blood sugar stable during fasting is important for everyone, not just people with diabetes. With the right eating pattern, you can go through Ramadan feeling more energized, focused, and less likely to “crash” in the middle of the day.

Why Does Blood Sugar Fluctuate During Fasting?

When we begin fasting, the body still uses glucose from the last meal consumed at suhoor (pre-dawn meal). During the first few hours, blood sugar levels tend to remain stable because the body still has energy reserves.

After about 8–12 hours, the body starts using glycogen (stored glucose in the liver) as an energy source. When these stores begin to deplete, the body shifts to using fat as an additional source of energy. This process is normal and part of the body’s metabolic adaptation during fasting.

However, problems often arise when breaking the fast. After many hours without food, the body becomes more sensitive to sugar intake. If you immediately consume large amounts of sugary food or drinks, blood sugar levels can spike quickly. The body then releases insulin in large amounts to bring those levels down.

As a result, blood sugar may drop rapidly after the spike. This is what often causes weakness, drowsiness, and hunger shortly after eating.

According to recommendations from the World Health Organization (WHO), free sugar intake should be limited to less than 10% of total daily calories, and ideally below 5% for additional health benefits. So even during Ramadan, sugar intake still needs to be controlled to avoid excessive spikes.

Signs of Unstable Blood Sugar During Fasting

Sometimes we don’t realize that our body is sending signals. Here are some common signs of unstable blood sugar during fasting:

• Feeling weak shortly after breaking the fast
• Heavy drowsiness after dinner
• Feeling hungry again within 1–2 hours after eating
• Headaches or dizziness
• Heart palpitations after drinking sweet beverages
• Mood swings or increased sensitivity

Healthline notes that excessive added sugar intake may contribute to metabolic disorders and increase the long-term risk of type 2 diabetes. So managing sugar intake is not only about short-term energy, but also long-term health.

And remember, blood sugar spikes and crashes are not exclusive to people with diabetes. Anyone can experience them if their diet is not well balanced.

4 Ways to Keep Blood Sugar Stable During Fasting

So what can you do to stay energized and comfortable throughout the day?

 1. Break Your Fast Gradually

After fasting all day, your body needs time to adjust. Avoid immediately consuming large amounts of sugary drinks, no matter how tempting they are. Instead, try starting with:

• Water
• A moderate portion of dates
• A light snack before your main meal

Giving your body a short pause before eating a full meal helps reduce the risk of sudden blood sugar spikes. If you choose a sweet drink, keep the portion moderate.

2. Choose Complex Carbohydrates at Suhoor

Suhoor is your energy foundation for the entire day. Choose complex carbohydrates such as brown rice, oatmeal, whole-grain bread, boiled potatoes, or sweet potatoes.

Complex carbs are digested more slowly, helping maintain more stable blood sugar levels and keeping you fuller longer. Unlike simple sugars, they don’t cause rapid energy spikes followed by crashes.

Complete your meal with protein (eggs, chicken, fish, tofu, tempeh), healthy fats (avocado, nuts), and fiber from vegetables and whole fruits. This balanced combination supports more stable metabolism during fasting.

3. Reduce Added Sugar in Drinks

Sweet tea, syrup drinks, packaged beverages, or overly sweet coffee are often major contributors to blood sugar spikes during Ramadan.

Start with small steps:

• Gradually reduce the amount of sugar
• Avoid drinking sweet beverages multiple times a day
• Choose whole fruits instead of sugary fruit juices without fiber

Small, consistent changes are more effective than extreme changes that are difficult to maintain.

4. Choose More Natural Sources of Sweetness

Keeping blood sugar stable during fasting doesn’t mean eliminating sweetness entirely. The key is choosing smarter, more natural sources and consuming them in moderation.

As an alternative, you can choose natural honey such as HDI Clover Honey, which can be consumed directly at suhoor or iftar, mixed into warm tea as a sugar substitute, or added to fruit juice, fruit soup, pudding, and more.

Its natural sweetness can be an option for people with diabetes, as it has a glycemic index (53) and insulin index (49) that are considered low. When consumed in reasonable amounts, it helps support a more stable blood sugar response.

Replacing added sugar with more natural alternatives may help maintain balanced energy without causing excessive sugar spikes. If you’d like to enjoy sweetness in a smarter way, HDI Clover Honey can be a natural sweetener alternative.

This month, don’t miss the special Berkah Manis promotion! Purchase a 1 kg jar of HDI Clover Honey and get a 500 g jar at a special price. Visit hdi.com or your nearest HDI Center to get yours today.

BeeFams, by understanding what happens in your body during fasting, recognizing the signs of unstable blood sugar, and applying the four simple steps above, you can enjoy Ramadan more comfortably.

Let’s fast with more stable energy, a more comfortable body, and sweetness that stays balanced! •

Sources:

• https://www.halodoc.com/artikel/perhatikan-aturan-konsumsi-gula-saat-sahur-dan-buka-puasa 
• https://hellosehat.com/diabetes/tips-agar-gula-darah-saat-puasa-tetap-terkendali/ 
• https://www.who.int/bangladesh/news/detail/07-06-2018-need-of-watching-sugar-intake-during-ramadan 
• https://www.healthline.com/nutrition/too-much-sugar