Prof Budi Setiawan: Control Sweet Drinks During Ramadan
During Ramadan, sweet drinks are often the first choice when breaking the fast because they are considered to be able to restore energy quickly. However, excessive sugar consumption without control has the potential to cause various health problems.
Professor of Nutrition Science at IPB University and human nutrition expert, Prof Budi Setiawan, revealed that during iftar, there is a tendency for people to choose sweet foods and drinks. This is related to the condition of low blood sugar levels after fasting all day.
“In addition to being a source of energy, the tendency to consume sweet foods or drinks when breaking the fast is aimed at quickly restoring blood sugar levels that have dropped during fasting,” said the lecturer at the Faculty of Medicine and Nutrition (FKGiz) at IPB University.
He added that consuming sweet foods and beverages can also induce feelings of satisfaction and happiness. This is triggered by increased production of the hormone serotonin due to the consumption of carbohydrates and sugar.
Prof Budi explained that sugar is a food component that needs to be limited because it is at the top of the balanced nutrition pyramid. Based on the provisions for sugar, salt, and fat (GGL) consumption, the daily sugar consumption limit is 50 grams or the equivalent of four tablespoons.
“Any consumption that is excessive is certainly not good, so the guideline is balanced nutrition,” he said.
Furthermore, he assessed that excessive consumption of sweet drinks when breaking the fast or at dawn does not support balanced nutrition. A stomach that quickly feels full due to sweet drinks can also reduce the portion of other nutritious foods, such as vegetables, fruits, and protein sources.
According to Prof Budi, excessive sugar intake risks increasing caries or tooth decay. In addition, excess energy from sugar can trigger weight gain.
“For people with diabetes mellitus (DM), blood sugar levels must be maintained. Excessive sugar consumption in the body can increase triglyceride levels in the blood, which is risky for people with heart disease. Digestive problems can also occur due to increased stomach acid,” he explained.
As an alternative, Prof Budi suggests healthier beverage options, such as young coconut water and fruit or vegetable juices. However, he reminds us not to add too much sugar to juices.
He also recommends consuming naturally sweet fruits, such as dates, both fresh (ruthob) and dried. “However, of course, it should not be excessive; one or three pieces is enough,” he concluded. (IAAS/EPK)
