Don’t Make the Wrong Choice! IPB University Nutrition Expert Recommends the Best Fruits for Iftar

Breaking the fast with the right food can help the body recover energy after a day of hunger and thirst. IPB University Nutrition Expert, Prof Katrin Roosita, revealed that choosing the right fruit when breaking the fast can provide optimal health benefits.

During fasting, Prof Katrin explained, the body experiences limited energy intake, especially from glucose, which is the main source of energy for the brain. When glycogen reserves in the liver are depleted, the body begins to use other energy sources, namely fatty acids. 

“This process produces ketones, which can be utilized by the body as alternative energy,” she said.

According to Prof Katrin, when breaking the fast, it is important to immediately replenish energy reserves with simple carbohydrate sources such as glucose and fructose. 

Glucose and fructose are found in many fruits.  Especially in dates, which are high in fructose content and recommended by the Prophet Muhammad to be consumed when breaking the fast. 

“Unlike glucose in cane sugar and flour, the advantage of fructose is that it does not cause a drastic spike in blood sugar levels, making it safer, especially for diabetics,” she said.

Prof Katrin also recommends consuming fruits with 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 after fasting for more than 12 hours. Papaya, for example, contains beta-carotene as provitamin A which is beneficial for the body,” she said.

On the other hand, Prof Katrin added that some types of fruit should be avoided on an empty stomach. One of them is lime, because its high acidity can disturb the stomach.

Besides lime, durian should also be consumed in limited quantities because its high sugar content can trigger a spike in blood glucose levels. 

“Jackfruit also has fiber that is difficult to digest, so it can cause bloating due to the production of gas during the fermentation process in the digestive tract. Salak also needs to be consumed wisely, especially by retaining the white layer of its aromatic skin which can help digestion,” she added.

The Chairperson of the Department of Nutrition Science of IPB University also suggested consuming two to three servings of fruit per day, equivalent to around 100-150 grams. For example, one plantain and a medium-sized sweet orange, each weighs the equivalent of 50 grams, so that in a day if you consume at least one banana plus one medium-sized orange, you can fulfill your daily fruit needs.

This consumption pattern, said Prof Katrin, can help meet the body’s needs for glucose, fructose, fiber, vitamins, and minerals. Apart from fruits, vegetables are also important to consume during Ramadan because they are rich in fiber and antioxidants that support the body’s health. 

“Although the time to eat during Ramadan is shorter, nutritional intake must still be considered so that the body remains healthy and fit throughout fasting,” she said. (dr) (IAAS/LAN)