TEMPO.CO, Jakarta - Breaking the fast is not just about alleviating hunger and thirst, but also a crucial moment to restore the body's energy after more than 12 hours of fasting. A variety of foods, especially fruits, is essential for regaining strength and staying healthy while observing the Ramadan fast.
Professor of the Faculty of Medicine and Nutrition (FKGiz) at IPB University, Katrin Roosita, explained that during fasting, the body experiences limited energy intake, especially glucose, which is the main source of energy for the brain. The body switches to using fatty acids as an alternative source of energy when glycogen reserves in the liver become depleted due to limited intake.
"This process produces ketones, which can be utilized by the body as an alternative energy," said Katrin in a written statement on Monday, February 23, 2025.
Therefore, according to Katrin, it is advisable to immediately replenish the energy reserves with simple carbohydrate sources such as glucose and fructose when breaking the fast. Both types of natural sugars are widely found in fruits. One of the most recommended fruits is the date, which has a high fructose content.
She added that fructose has an advantage over glucose derived from sugar cane or flour. "The advantage of fructose is that it does not cause a drastic spike in blood sugar levels, making it safer, especially for diabetes patients," she said.
Additionally, Katrin recommends fruits with a high water content, such as watermelon, melon, and papaya. These fruits not only contain fructose but are also rich in water, vitamins, and minerals that help maintain the body's fluid balance. "Papaya, for example, contains beta-carotene as a provitamin A which is beneficial for the body."
On the other hand, she cautioned that not all fruits are suitable for consumption on an empty stomach. Lime should be avoided as it's high acidity can upset the stomach. Durian should also be limited due to their high sugar content, which can potentially cause a spike in blood glucose. Meanwhile, jackfruit has fiber that is difficult to digest and can cause bloating, and snakefruit should be consumed wisely while maintaining the white layer of its skin.
Katrin also recommends consuming two to three servings of fruits per day, equivalent to 100-150 grams. This consumption pattern helps meet the body's needs for glucose, fructose, fiber, vitamins, and minerals.
She emphasizes that even though meal times during Ramadan are shorter, nutritional intake still needs to be considered "to keep the body healthy and fit throughout the fast."
Read: Enjoy Iftar Without Bloating: Simple Tips for a Comfortable Fast