Warning: You Might Be Consuming Too Much Sugar in Ramadan

Ramadan 2025 is in full swing, with 15 roza already done, and millions of Muslims worldwide are fasting, praying, and reflecting during this sacred month. But in the midst of the spiritual concentration, there is an increasing worry regarding eating habits, especially the overuse of sugar during Iftar and Suhoor.

In most Asian nations, the breaking of the fast typically includes sweetened beverages such as rose syrup, soda, powdered juices, and even carbonated drinks, accompanied by dates and sweetened fruit salad. Though these customs are deeply ingrained in the culture, they can cause unintended health consequences.

This blog discusses how you could be taking too much sugar in Ramadan, the health consequences, and how to eat healthier without giving up tradition.

Are You Consuming Too Much Sugar in Ramadan?

It is Sunnah to break the fast using dates, whose natural sugars release a sudden spurt of energy after an all-day fast. The issue arises when it comes to high-sugar drinks like rose syrup, soda, or powdered juices. A glass of rose syrup contains as much as 30-40 grams of sugar, almost the entire day’s recommended adult limit, according to the World Health Organization (WHO). A can of soda contains about 39 grams of sugar, and powdered juices also contain added sugars that shoot up blood glucose levels.

These beverages are a daily feature in most Asian homes, consumed in considerable amounts during Ramadan. A journal article in the Journal of Nutrition and Metabolism (2022) showed that sugar consumption during Ramadan rises by 25-30% against other months mainly because of sugary drinks and dessert intake. This trend is alarming, particularly for patients with underlying health conditions such as diabetes or obesity.

Health Risks of Excessive Sugar Consumption

Excessive sugar consumption, particularly within a limited span of time, has some heavy-duty health implications. Some science-based risks are listed below:

Spikes and Crashes in Blood Sugar: Fasting puts the body in a condition of low blood sugar. Ingesting high-sugar beverages and foods rapidly increases blood sugar levels, then crashes, making one feel tired and hungry. This cycle interferes with metabolism and, with time, poses a risk to insulin resistance.

Weight Gain: Sweetened beverages are high in calories but low in nutrients. A study published in the American Journal of Clinical Nutrition discovered that liquid sugar calories are more likely to lead to weight gain than solid foods because they don’t produce the same satiety response.

Higher Risk of Chronic Diseases: High sugar intake is associated with an increased risk of type 2 diabetes, heart disease, and fatty liver disease. The Harvard School of Public Health explains that those consuming 1-2 sugary beverages a day have a 26% chance of developing type 2 diabetes.

Dental Issues: Ramadan is a period of more snacking and drinking, usually late in the evening. Sweetened drinks can cause cavities and tooth decay, particularly if oral care is not given attention.

How to Balance Sugar Intake in Ramadan?

The cultural importance of sweetened drinks and sweets during Ramadan cannot be dismissed. But there is a way to indulge in these practices healthily. These are some easy tips:

Choose Natural Sweeteners: Substitute sugary beverages with home-made ones flavoured with natural sweeteners such as honey, stevia, or fresh fruits. For instance, a lemon and mint flavoured drink with a drizzle of honey can be just as enjoyable.

Restrict Portion Sizes: Instead of serving big glasses of rose syrup, sugary drinks or soda, consume small portions. This way, you can partake in the tradition without being overwhelmed with sugar.

Select Whole Fruits: Dates are a rich source of natural sugars and nutrients, but when combined with other whole fruits such as watermelon, oranges, or berries, variety and further health benefits are achieved.

Hydrate with Water: Frequently, thirst is confused with hunger. Drinking water prior to sugary beverages will cut down on overall sugar consumption.

Read Labels: If you’re using store-bought drinks or powdered juices, check the labels for added sugars. Look for products with no more than 5 grams of sugar per serving.

Moderation Plays a Key Role

Knowledge is the initial step towards making better decisions. Most individuals are not aware of how much sugar they are consuming during Ramadan, particularly in beverage form. A survey conducted by the International Diabetes Federation in 2023 reported that 65% of those questioned underestimated their sugar consumption daily during Ramadan. By being conscious of what we are eating, we can avoid potential health issues.

Moderation is everything. Having a small glass of rose syrup or a slice of traditional dessert is not a problem, but be sure to complement it with nutrient-rich foods such as vegetables, lean proteins, and whole grains. Not only will this nourish overall well-being, but it will also help maintain energy levels throughout the day.

Final Words

As we go on in Ramadan 2025, with 15 roza down already, it’s a good idea to think about our eating habits. You may be taking in too much sugar during Ramadan without even knowing it, particularly through sweets and fizzy drinks.

By making small, conscious adjustments, we can respect our traditions while keeping our health first. Remember, Ramadan is not only a period of spiritual development but also a chance to develop healthier habits that can last for a lifetime.

Make this Ramadan the one where we break the fast with gratitude, awareness, and a commitment to improved health. After all, a healthier you is the greatest gift you can bestow upon yourself and your loved ones.