Let’s talk about eating Dates during Ramadan, in the context of staying in Ketosis. A lot of Muslims on Keto are thinking about this too. We all know that it’s Sunnah to break the fast with Dates, according to the hadith as narrated by Abu Dawood:
If you have a date, break your fast with it, if you don’t have it, break the fast with water as it is purifying.”
The Prophet Muhammad
I don’t have to go on a lengthy discussion on the nutritional benefits of Date fruits (Tamir). We acknowledge its health benefits: it has anti-oxidants, vitamins, minerals, and fiber! It’s just not Keto-friendly. It’s high carb because it’s high in fructose. Fructose is another form of glucose, which we limit on a Ketogenic Diet.
One piece of date has approximately 7-10g net carbs. So if you’re doing Standard Keto, that’s already half of your daily carb allowance. How can you stay in Ketosis during Ramadan? The truth is, you might need to switch to Carnivore Keto if you really want to stay below 20g net carbs.
That said, Ramadan only comes once a year. We’ll be dry fasting for at least 14 hours. If we eat sensibly after our fasts, we can still reap the benefits of a low-carb diet even if we’re kicked out of Ketosis. It’s still way better than how we used to indulge in the past.
The Prophet Muhammad
said:
“The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few morsels to keep him alive. If he must fill it, then one-third for his food, one-third for his drink, and one-third for air.”(al-Tirmidhi –saheeh by al-Albaani)
So here’s a suggestion: eat one piece of date fruit to break the fast, then strive to keep everything else low carb and in moderation. Ramadan was never about daily feasts, it was about mindfulness of Allah , repentance, and empathy to people less fortunate. In fact, you’ll be fulfilling another important commandment from Allah
as it’s also in the Holy Quran to eat in moderation.
“and eat and drink but waste not by extravagance, certainly He (Allah ) likes not those who waste by extravagance”
Surah al-A’raaf 7:31
Lastly, remember that Allah will not burden us beyond our capability. Do not overthink it. He knows what is in our hearts and intentions. Verily, Allah
is the best of planners.
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