Why Do We Get Sugar Cravings in Ramadan?

Ramadan is a time of spiritual reflection, fasting, and discipline, but for many, it also brings an increase in sugar cravings especially during Iftar and Suhoor. Have you ever wondered why? Mrs. Reshma Devjani, Nutrition & Dietetics Specialist at Fakeeh University Hospital, explains the science behind these cravings and how to manage them for a healthier fasting experience.

Why do sugar cravings increase during Ramadan?

When you fast for long hours, your body's glycogen stores (carbohydrates stored in the liver) get depleted. Since glucose is the brain’s primary energy source, your body signals a need for quick energy, leading to a strong craving for sugary foods and sweetened beverages during Iftar.

The longer the fasting hours, the more your body yearns for a fast-absorbing carbohydrate source like sweets, juices, or desserts to regain energy quickly. While this might seem harmless, consuming too much sugar can lead to blood sugar spikes, energy crashes, and fatigue.

How Sugar Affects Your Body During Ramadan

Many people break their fast with sugary foods, thinking it will quickly restore energy. However, high sugar intake can:

• Cause rapid blood sugar spikes and crashes, leading to fatigue.
• Increase hunger levels, making you overeat unhealthy foods.
• Contribute to weight gain and digestive discomfort.
• Disrupt insulin levels, impacting metabolism and energy balance.

Instead, it’s important to maintain a balanced diet and control sugar intake for steady energy levels throughout the night.

Tips to Reduce Sugar Cravings During Ramadan

To help manage your cravings while still enjoying delicious meals, follow these practical strategies:

1. Break Your Fast with Natural Sugars

Instead of sugary juices and sweets, opt for:

• Dates – A natural source of quick energy and fibre.‍
• Fresh fruits – Provide natural sugars with vitamins and hydration.‍
• Smoothies with yogurt – A balanced source of protein and healthy fats.

2. Eat Balanced Meals at Iftar and Suhoor

Your plate should contain a mix of nutrients to sustain energy:

• Complex carbohydrates (brown rice, oats, quinoa) – Slow energy release.
• ‍Proteins (chicken, fish, lentils) – Keep you full longer.
• ‍Healthy fats (avocados, nuts, olive oil) – Support brain function.

3. Choose Low Glycemic Index (GI) Carbs

Carbs with a low GI release sugar slowly, preventing spikes and crashes. Best options include:

• Whole grains like whole wheat bread and brown rice.
• ‍Legumes such as chickpeas, lentils, and beans.
• ‍Nuts and seeds to add healthy fats and fibre.

4. Stay Hydrated

Dehydration can sometimes be mistaken for sugar cravings. Make sure to:

• Drink plenty of water between Iftar and Suhoor.
• Avoid sugary drinks that cause more thirst and sugar spikes.

5. Get Enough Sleep

Lack of sleep increases cravings for high-sugar foods. Ensure you:

• Sleep at least 7–8 hours to balance hunger hormones.
• Avoid caffeine before bedtime to prevent disturbed sleep

Need Personalized nutrition advice?

If you're struggling with sugar cravings, low energy, or unbalanced meals, our expert nutritionists at Fakeeh University Hospital can help you create a tailored Ramadan diet plan.

📅 Book a Consultation Today!
🏥 Fakeeh University Hospital, Dubai
📞 Call us at: +971 4 414 4444
🌐 Visit: www.fuh.care

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🌙 Stay healthy and energized this Ramadan!

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