8 Best Healthy Drinks During Ramadan 2024

What are healthy drinks during Ramadan

Healthy drinks are beverages that provide beneficial nutrients to the body without added sugars or artificial additives. Here I tell you about the benefits and recipes of healthy drinks

1. Water

Water is essential for good health, and it is crucial during Ramadan when Muslims fast from dawn to sunset. Here are some reasons why water is counted as a healthy drink during Ramadan:

• Hydration: Fasting during Ramadan can lead to dehydration, as the body loses water through sweating, breathing, and urination. Drinking water before dawn and after sunset can help to keep the body hydrated and prevent dehydration.
• Digestive health: Drinking enough water can help to prevent constipation and promote regular bowel movements, which can be beneficial during Ramadan when digestion may be slower due to fasting.
• Energy levels: Dehydration can cause fatigue and low energy levels, making it difficult to carry out daily activities and complete religious duties during Ramadan. Drinking enough water can help to maintain energy levels and prevent fatigue.
• Detoxification: Water is essential for the body’s natural detoxification process, helping to flush out toxins and waste products from the body. Drinking enough water during Ramadan supports this process and promotes overall health and well-being.
• Skin health: Dehydration can cause dry skin and other skin problems, which can be a concern when Muslims may want to look their best for religious gatherings and celebrations. Drinking enough water can help to keep the skin hydrated and promote healthy-looking skin.

Overall, drinking enough water during Ramadan is crucial for maintaining good health, promoting digestion, maintaining energy levels, and supporting the body’s natural detoxification process. It’s essential to stay hydrated throughout the day by drinking water before dawn, after sunset, and throughout the night.

2. Jallab

Jallab is a traditional drink from the Middle East, very popular in Lebanon, Syria, and Jordan and it’s also becoming increasingly popular in other parts of the world. It’s a refreshing drink made from a mixture of date syrup, grape molasses, and rose water, and often served over ice and garnished with pine nuts and raisins.

Jallab has a fruity, sweet flavor and is typically consumed during the holy month of Ramadan, as well as other festive occasions. It’s also known for its health benefits, as it is rich in antioxidants, vitamins, and minerals.

How to prepare Jallab

Jallab is a popular and refreshing drink that is enjoyed by many in the Middle East.

Here is a recipe for making Jallab:

Ingredients:

1 cup date syrup
1/2 cup grape molasses
6 cups water
2 tablespoons rose water
Ice cubes
Pine nuts and raisins for garnish
Instructions:

Combine the date syrup, grape molasses, water, and rose water. Mix well until all ingredients are well combined.
Add ice cubes to the pitcher and stir to chill the drink.
Pour the Jallab into serving glasses and top with a handful of pine nuts and raisins.
Serve immediately and enjoy this yummy drink!
Note: You can adjust the sweetness of the Jallab to your taste by adding more or less date syrup or grape molasses. You can also add more water if you prefer a milder flavor. Additionally, you can substitute the pine nuts and raisins with other toppings such as chopped pistachios or shredded coconut.

3. Herbal tea

Herbal teas (tisanes) are infusions made from various parts of plants. Unlike traditional tea, which is made from the leaves of the Camellia Sinensis plant, herbal teas are typically caffeine-free.

Herbal teas can be made from a wide variety of plants, including chamomile, peppermint, ginger, Echinacea, hibiscus, rooibos, and many others. Each type of herbal tea has its unique flavor and potential health benefits, depending on the specific plant used.

Herbal teas are often enjoyed for their soothing and relaxing properties, as well as for their potential health benefits. They can be consumed hot or cold and sweetened with honey or other natural sweeteners if desired.

Why Herbal teas are a good choice as healthy drinks during Ramadan 2023

One of the biggest reason is hydration during Ramadan. Herbal teas are mostly made of water, which can help keep the body hydrated during fasting hours. This is important as dehydration can lead to headaches, dizziness, and other health problems

Some herbal teas, such as ginger and mint tea, can help with digestion and soothe digestive issues such as bloating, nausea, and indigestion. This can be especially beneficial after breaking the fast.

Certain herbal teas, such as chamomile and lavender tea, have calming and relaxing properties that can help reduce stress and anxiety, which may be beneficial during long fasting hours.

Overall, herbal teas can be a healthy and refreshing drink option during Ramadan, as they can help with hydration, digestion, and relaxation, and provide some nutritional value. It’s important to note that some herbal teas may interact with certain medications, so it’s always a good idea to check with a healthcare provider before consuming them regularly.

4. Fresh Fruits and Vegetables Juices

Fresh juices are a good source of vitamins, minerals, antioxidants, and other beneficial plant compounds, and can provide a natural source of hydration, energy, and nutrients. However, it’s essential to choose juices made from fresh, whole fruits and vegetables, without added sugars or other artificial ingredients.

How many fruits and vegetables juices are the healthy drinks during Ramadan

Here are some fresh fruits and vegetables juices that are considered healthy options during Ramadan:

• Watermelon juice: Watermelon is a hydrating fruit. It’s rich in electrolytes and vitamins, making it an ideal drink during fasting. Watermelon juice is refreshing, low in calories, and has sweetness.
• Pomegranate juice: Pomegranates are rich in antioxidants and vitamin C, and their juice can help to promote hydration and provide energy during fasting.
• Carrot juice: Carrots are a good source of beta-carotene, which is essential for eye health and immune function. Carrot juice is also rich in vitamins and minerals and can help to promote digestion and detoxification.
• Spinach juice: Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins and minerals, including iron and calcium. Spinach juice can help to promote hydration, energy, and overall health.
• Cucumber juice: Cucumbers are hydrating and low in calories, making them an ideal drink during fasting. Cucumber juice can help in hydration and provide a natural source of energy.

It’s essential to note that fresh fruit and vegetable juices should be consumed in moderation and as part of a balanced diet, along with other healthy foods such as lean proteins, whole grains, and healthy fats.

The World Health Organization (WHO) recommends consuming a variety of fresh fruits and vegetables as part of a healthy diet but does not make specific recommendations for fresh fruit and vegetable juices.

However, the WHO recommends limiting the consumption of sugar-sweetened beverages, including fruit juices with added sugars. Instead, the organization recommends consuming fresh fruits and vegetables in their whole form, as they provide a balance of fiber, vitamins, minerals, and other beneficial plant compounds.

5. Coconut Water

Coconut water can be a healthy drink option during Ramadan, as it is a natural source of hydration and contains essential vitamins, minerals, and electrolytes that can help to replenish fluids and nutrients lost during fasting.

During Ramadan, it’s essential to stay hydrated and consume nutrient-rich foods and drinks which give energy and nourishment. Coconut water is a good source of potassium, magnesium, and calcium, which are electrolytes that help to regulate fluid balance in the body and support muscle and nerve function.

Coconut water is also low in calories and naturally sweet, making it the best alternative to sugary drinks and juices. It’s necessary to choose coconut water that is natural and without added sugars or other artificial ingredients.

How much coconut water can be taken daily during Ramadan

The amount of coconut water to consume during fasting will vary depending on individual needs and preferences. In general, it’s important to stay hydrated during fasting and drink enough fluids to replenish the fluids lost through sweating, urination, and other bodily functions.

The American Council on Exercise (ACE) recommends drinking 17-20 ounces (500-600 ml) of water 2-3 hours before exercise, and another 7-10 ounces (200-300 ml) every 10-20 minutes during exercise to maintain hydration. These guidelines can also be applied to fasting, as the body will need adequate hydration throughout the day.

When it comes to coconut water, it’s crucial to choose natural, unsweetened varieties to avoid added sugars or other artificial ingredients. One serving size of coconut water is typically around 8 ounces (240 ml), which contains around 45-60 calories and 9-11 grams of natural sugar.

Can diabetic patient take coconut water

Diabetic patients can consume coconut water, but it’s important to do so in moderation and to monitor blood sugar levels closely. Coconut water is a natural source of sugar and contains around 9-11 grams of natural sugar per serving (8 ounces or 240 ml), which can cause a temporary spike in blood sugar levels.

However, coconut water has a low glycemic index, which means it doesn’t cause a rapid increase in blood sugar levels compared to other high-sugar drinks. Additionally, coconut water is a good source of potassium, magnesium, and other electrolytes that can be beneficial for diabetic patients. For more info you can contact your healthcare provider.

6. Smoothies

Smoothies are a type of beverage that typically consists of blended fruits and/or vegetables, along with other ingredients such as yogurt, milk, or juice. They are often consumed as a healthy breakfast or snack option, as they can provide a convenient way to pack in a variety of vitamins, minerals, and other nutrients in one drink.

Smoothies can be customized based on individual taste preferences and nutritional goals. For example, some people might prefer mostly fruit for a sweeter taste, while others might prefer to add leafy greens or other vegetables for added nutrition.

How to make perfect Smoothie

Here’s a recipe for a simple, healthy smoothie that would be great for Ramadan:

Ingredients:
1 cup of frozen mixed berries
1 ripe banana
1 cup of unsweetened almond milk
1/2 cup of plain Greek yogurt
1 tablespoon of chia seeds
1 teaspoon of honey (optional)

Instructions:

Add the frozen mixed berries, ripe banana, unsweetened almond milk, plain Greek yogurt, chia seeds, and honey (if using) to a blender.
Blend until smooth and creamy. If the smoothie is too thick, add more almond milk or water until it reaches your desired consistency.
Pour the smoothie into a glass and enjoy!
This smoothie is a great source of hydration, fiber, vitamins, and minerals, making it as a healthy drinks during Ramadan. The chia seeds provide an extra boost of nutrition and can help keep you feeling full and satisfied throughout the day.

7. Date Milk shake

Date milkshake is a popular and traditional drink during Ramadan, and it can be a healthy and nutritious option. Dates are the major source of fiber, minerals, and vitamins including potassium, magnesium, and vitamin B6. They also have a low glycemic index, So they can help regulate blood sugar levels.

Milk is also a good source of nutrients, including calcium and vitamin D, which can help support bone health. Combining dates and milk provides a balance of carbohydrates, protein, and fat, which provide sustained energy and satiety during the fasting period.

It’s important to note that date milkshakes can be high in calories and sugar if sweetened with added sugars or syrups. To make a healthier version, it’s recommended to use unsweetened milk and add only a small amount of dates for sweetness. Adding ice and blending can also help create a refreshing and satisfying drink.

How much can take date milk shake as a healthy drink during Ramadan

The amount of data milkshake or any other healthy drink that you should consume during the fasting period of Ramadan will depend on your individual needs and preferences.

When consuming a date milkshake or any other high-calorie drink, it’s important to be mindful of portion sizes to avoid consuming too many calories or too much sugar. It’s also important to consider the overall balance of your diet during the non-fasting hours and to ensure that you are meeting your daily nutrient needs.

8. Milk Alternatives

Milk alternatives can be a good option for a healthy drink during Ramadan, especially for individuals who are lactose intolerant or have a dairy allergy. Milk alternatives like almond milk, soy milk, and oat milk have often fortified with calcium, vitamin D, and other nutrients, making them enough sources of essential vitamins and minerals.

Milk alternatives can be a lower calorie option than cow’s milk, making them a good choice for individuals who watch their calorie intake during Ramadan. For example, unsweetened almond milk has approximately 30-40 calories per cup, while unsweetened soy milk has 70-80 calories per cup(approx.).

The World Health Organization (WHO) does not specifically recommend milk alternatives for Ramadan. However, WHO does recognize the importance of consuming a variety of nutrient-dense foods and beverages during the fasting period, which may include milk alternatives for individuals who are lactose intolerant or have a dairy allergy.

Points noted for healthy drinks during Ramadan :

Maintaining a weight in Ramadan plus taking healthy drinks during Ramadan can be challenging, but consuming healthy drinks can be a helpful tool. Here are some tips for using healthy drinks to maintain weight during the fast:

• Choose low-calorie options: Look for healthy drinks that are low in calories, like water, coconut water, and unsweetened tea as discussed above. These options can help you stay hydrated without contributing to weight gain.
• Avoid sugary drinks: During Ramadan people like to take sugary drinks during Iftar time. Many sweetened drinks can be high in added sugar, which can contribute to weight gain. Select the drinks that are naturally sweetened or make your own using unsweetened ingredients.
• Be mindful of portion sizes: Drinks that discuss above will increase weight if you are not taking them in portions. Even healthy drinks can be high in calories if consumed in large quantities. Be sure to pay attention to portion sizes and consume drinks in moderation.
• Don’t rely on drinks alone: While healthy drinks can be a helpful tool for maintaining weight during Ramadan, it’s important to also focus on consuming a well-balanced diet that includes healthy fats, lean protein, and whole grains.