The Health March/April 2022 | Page 13

the fasting benefits . Examples of low GI foods include green vegetables , low sugar fruits , full-fat milk ( yes , that is right , not the low-fat option ).

Medium GI foods include high-sugar fruits , boiled potatoes and pastries . While waffles , fried noodles , and rice fall in the high GI category . One might argue that rice is not recommended even though it is halal and toyyib .

One could combine rice ( high GI ) with green vegetables and grilled or boiled protein like eggs , chicken , or fish and replace juice with fresh fruits to avoid hidden sugar content .

The type of food eaten at sunset ( iftar ) will directly impact the insulin level , increasing or decreasing insulin resistance , now interconnected with Type 2 diabetes . A healthy lifestyle rather than medication can control this type of diabetes .

Interestingly , glucose is regulated amongst fasting obese individuals with Type 2 diabetes , reducing body fat percentage and HbA1c ( haemoglobin A1c test tells the average blood sugar level over two to three months ). A significantly improved survival rate and recovery of heart function and cardiovascular risks are also seen .

Fasting reduces insulin resistance vs continuous energy restriction amongst the overweight and , in obese , non-diabetic individuals , it may have an essential role in protecting against cancers related to obesity . Fasting also reduces body fat , total cholesterol , and LDL cholesterol .

LDL is low-density cholesterol , often called “ bad ” cholesterol , that accumulates in the walls of blood vessels , raising the chances of health problems like a heart attack or stroke . Therefore , there is a reduction in blood pressure among fasting individuals .

Circulating ketone levels are also elevated on fasting days ( like those induced by the keto diet ). This state is called “ ketosis ”, which means the body is fat-burning , and that is why dieticians think fasting could be the key to a longer , healthier life .

This is also why fasting causes weight loss and maintenance among overweight and obese people and healthy individuals . Fasting is a complete package of natural remedies to prevent or aid in fighting many health conditions .

Fasting and inflammation

Inflammation is a process when your body ’ s white blood cells protect you from infection due to outside invaders . Of course , what we are looking at is not a superficial infection like bacteria or virus ( short-term ). Chronic inflammation ( long-term ) is of concern as it damages healthy cells and tissues .

Intermittent Ramadan fasting enhances the inflammatory state by reducing inflammatory and oxidative stress markers . How and why fasting reduces inflammation is probably explained because it produces fewer monocytes ( type of white blood cells ).

Fasting during activity hours ( daylight ) appears to be of paramount importance in cancer prevention and treatment as it significantly lowers tumour progression .

A remarkable study published in Nature showed that four-week intermittent fasting from dawn to sunset in Ramadan for more than 14 hours a day contributed to DNA repair , insulin regulation , humoral immunity ( antibodies production ), and increased durability in subjects with metabolic disorders . It may protect neurons against ageing disorders such as Alzheimer ’ s disease and stroke .

Hence , to maximise the profits from the fasting interval , avoiding high-sugar drinks and foods by sunset is one of the approaches to maintaining health parameters . The Toyyib concept includes consuming good and healthy foods , protein sources , fibres ( vegetables and fruits ) and complex carbohydrates in a balanced meal .

This is in line with maqasid al-shari ’ ah ( higher objectives of the shari ’ ah ) in protecting life because a high sugar intake , fatty foods and excessive calories are classified as harmful to health and therefore are not toyyib .

Our responsibility is to create awareness

Fasting reduces insulin resistance vs continuous energy restriction amongst the overweight and , in obese , non-diabetic individuals , it may have an essential role in protecting against cancers related to obesity . Fasting also reduces body fat , total cholesterol , and LDL cholesterol .”

towards fixing eating habits , especially in the fasting month . There are practically no health benefits of fasting if fast foods such as ready-made juice and high-fat meals are regular . Moderation is hence a key for all .

Fasting and immunity during Covid-19

Improving immune function and increasing individual resistance is essential in helping fight Covid-19 . Many studies showed that fasting could restore the immune system . Fasting for at least three days allows the body to produce new white blood cells , reviving the immune system to fight infection .

Don ’ t you want to fight Covid-19 ? Having said that , beyond the enormous reward of this unique worship , wouldn ’ t those healthy benefits entice you to perform fasting more often ? — The Health

Amal A . M . Elgharbawy is with the International Institute for Halal Research and Training ( INHART ), International Islamic University Malaysia

Made By Duopharma Biotech , the pharmaceutical company with Halal products .

Halal Pharmaceutical Company of the Year Frost & Sullivan Malaysia Excellence Awards

halal4pharma . com