Ramadan, opportunity to unlock significant health benefits – Dr Abdulai
Ramadan presents a unique opportunity to unlock significant health benefits, provided fasting is complemented by mindful eating habits during Suhoor (pre-dawn meal) and Iftar (meal to break the fast), says Dr Kasim Abdulai, a Nutritionist Specialist and Lecturer at the University of Cape Coast.
“Ramadan is an opportunity not just to endure fasting but to thrive by integrating healthier eating habits into one’s spiritual journey,” he added, emphasising the integration of spiritual well-being and physical health through thoughtful meal practices.
Dr Abdulai was delivering a paper on “Nutritional planning for Suhoor and Iftar: Ensuring balanced and healthy meals” on Saturday at the 2025 Ghana Police Mosque Ramadan lecture series in Accra.
This holistic approach, he stated, aligns perfectly with prophetic wisdom, affirming that indeed, “the greatest wealth is health,” said by Roman poet, Virgil, over 2,000 years ago.
He noted that Ramadan fasting was not merely abstaining from food and drink; it embodies spiritual discipline, empathy, and communal harmony.
Dr Abdulai shared compelling evidence from recent studies that illustrate how fasting can positively impact health by promoting weight management, improving insulin sensitivity, reducing blood pressure, and enhancing liver and kidney functions.
“Yet, achieving these benefits requires balanced nutrition during the limited eating windows,” he said.
For Suhoor, Dr Abdulai recommended slow-digesting foods to maintain energy throughout the day, adding that in Ghana, wholesome options such as millet porridge (tom brown), oatmeal with groundnuts, and whole maize porridge could effectively sustain energy and prevent midday fatigue.
The nutritionist specialist again indicated that breaking the fast required careful nutritional choices and suggested that it should begin lightly; ideally with dates and water or fresh coconut water, which rehydrate and stabilises blood sugar levels.
The University of Cape Coast lecturer pointed out that nutritious Ghanaian meals, such as banku with grilled tilapia or waakye, plantain and eggs, were good for balanced blend of proteins, carbohydrates, and healthy fats.
Amid Ghana’s warm climate Dr Abdulai recommended drinking at least 8–10 cups of water spread evenly between Iftar and Suhoor, and also encouraged hydrating beverages like Sobolo (hibiscus tea), coconut water, and limiting caffeinated drinks.
He further advocated portion control through the ‘plate method,’ dividing meals evenly among vegetables, proteins, and carbohydrates to promote balanced- nutrition and prevent overeating.
Dr Abdulai stated that cultural significance of Ramadan dishes was acknowledged, emphasising that health did not necessitate abandoning tradition, instead meals can be enjoyed mindfully, ensuring both cultural integrity and nutritional adequacy.
He presented alarming statistics highlighting Ghana’s current public health concerns, referencing that more than one million Ghanaian adults were living with diabetes.
“These figures underscore the critical need for dietary interventions, particularly because overweight and obesity significantly increase the risk of developing diabetes and hypertension.”
He said according to Ghana Statistical Service 2022 data, five in 10 women and two in 10 men are overweight or obese.
Moreover, approximately three in 10 Ghanaian adults live with hypertension, yet more than six in 10 of these hypertensive adults remain unaware of their condition, with only 6 per cent having their blood pressure under control.
BY TIMES REPORTER
