The fast begins with a pre fast preparation. The pre fast preparation for the average Muslim faster is to get up before dawn to eat a meal! Of course those who are afraid of going hungry will eat a big meal if they have the appetite to eat at this hour! But, in actual fact, the bigger the meal you eat, the faster you’ll get
hungry. It would therefore be wise to eat a small meal that is packed with the nutrients one needs for the day. A complex carbohydrate meal with a lot of essential fatty acids and a helping of vegetable protein would be good. If you take a cup of muesli with yoghurt and honey adding some flax seeds, it would make a
good pre fast meal. A liquid meal made from a complete food powder may be a good choice for those who have no time to waste preparing a meal, a light wholesome meal may be another option.
Milk with dates is also a good pre fast meal, adding a whole food vitamin and mineral preparation would not be a bad idea. If you are allergic to milk, substitute the milk with soya milk. Taking refined carbohydrates like white flour and white rice is not such a good idea because these foods digest pretty fast and you get very
hungry very soon, as well as your blood sugar will rise very fast and then drop very fast. A complex carbohydrate on the other hand, will digest much more slowly keeping the blood sugar steady.
Examples of complex carbohydrates are brown rice, whole meal cereals including wheat and all vegetables and fruits except for the very starchy ones which have much less fibre and a lot of carbohydrates. Fruits are very good for breaking the fast because they have a lot of easily utilised sugars but they are not likely to
cause the sudden rise and then fall of the blood sugar. It is eating simple sugars (white sugar) that sometimes make people dizzy after breaking the fast, because the blood sugar shoots up suddenly releasing insulin which then works to bring down the blood sugar again super fast as well. The fibre in the meal slows
down digestion, hence the blood sugar rise is gradual when we eat complex carbohydrates.