The science behind Ramadan fasting and how it affects the body

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Islamic fasting, during which a person abstains from any food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth. (iStock images)
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Updated 25 March 2025
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The science behind Ramadan fasting and how it affects the body

  • Health benefits of fasting from dawn to dusk for a month can include weight loss, cell repair, detoxification, metabolic efficiency, reduced insulin resistance
  • However, overeating and consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can cause health problems

RIYADH: During the holy month of Ramadan, about 2 billion Muslims around the world test the limits of their physical and mental strength. But while most are aware of the religious benefits of fasting from dawn to dusk throughout the month, the effects on the body and mind might be less well understood.

Fasting is defined as a physiological state in which a person abstains from consuming calories for a specific period of time, leading to changes in metabolism and bodily functions. Types of fasting vary, including therapeutic fasting, intermittent fasting and religious fasting, each with its own distinct physiological effects.

Mohammed Mahroos, a consultant and clinical research scientist at the King Fahad Specialist Hospital Research Center, explained what happens to the body when a person fasts for 30 days.

“Fasting provides a rest period for the digestive system, allowing the body to focus on cell repair and detoxification,” he told Arab News.

It results in lower insulin and glucose levels, which promote the burning rather than storage of fat. When glycogen, the stored form of glucose, is depleted the body relies on fat as its primary source of energy, a process called ketosis.

From a medical perspective, fasting is used in some cases to treat obesity, insulin resistance and metabolic disorders.

A study published by the New England Journal of Medicine in 2019 concluded that intermittent fasting boosts the metabolism and reduces insulin resistance, making it an effective was to prevent type 2 diabetes.

“When a balanced diet follows, fasting enhances metabolic efficiency,” Mahroos said. “Its benefits are only realized if the diet is controlled … after the fasting period.”

Consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can reduce the benefits and lead to health problems, he added.

Fasting also enhances autophagy, a cellular process that contributes to cell regeneration and the development of a healthier immune system, as demonstrated by the research of Japanese biologist Yoshinori Ohsumi, winner of the 2016 Nobel Price in Physiology or Medicine.

Islamic religious fasting, during which a person abstains from all food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth, Mahroos said.

The practice “promotes self-discipline and strengthens willpower … it contributes to increased mental clarity, it addition to its health benefits.”

But how does the response of the body differ when fasting for 30 consecutive days compared with short-term fasts?

During a single day of fasting, Mahroos said, the body begins to use stored glycogen for energy. Insulin levels decrease, facilitating fat burning, and the secretion of growth hormones increases, which contributes to tissue repair and improved metabolism. Changes in blood sugar levels might result in feelings of fatigue and hunger.

A study published by the Journal of Neuroscience in 2021 found that short-term fasting induces the production of a protein called brain-derived neurotrophic factor, which can improve cognitive strength and reduce the risk of diseases such as Alzheimer’s.

Intermittent fasting reduces harmful cholesterol levels and improves blood pressure, reducing the risk of heart disease, Mahroos added.

When a person fasts for 30 days, however, “the body enters a long-term adaptation phase, enhancing metabolic efficiency,” Mahroos said.

Insulin sensitivity improves, reducing the risk of diabetes. Chronic inflammation levels decrease, contributing to improved heart and immune-system health. And autophagy is stimulated, helping to eliminate damaged cells and improve tissue health.

According to a study published by the journal Cell Stem Cell in 2014, fasting can play a major role in supporting the immune system, as it enhances the production of white blood cells and increases the body’s resistance to disease.

Gradual weight loss can also occur if a balanced diet is followed after breaking the fast at iftar.

As for the mental and spiritual aspects of fasting, there is a range of potential benefits. Psychologically, it can help develop an improved ability to control habits and behaviors, reduce stress and anxiety as a result of reduced secretion of the “stress hormone” cortisol, and provide a sense of accomplishment and self-control.

Spiritually, fasting supports a process of self-reflection and mental clarity, promotes a sense of gratitude and appreciation, strengthens patience, and offers an opportunity to reevaluate and improve personal habits.

But fasting can be harmful in certain situations. When the body is not replenished with essential fluids and nutrients, it can lead to dehydration and vitamin deficiency, Mahroos said. Overeating and consumption of unhealthy foods when breaking the fast can result in weight gain and metabolic disorders, he added.

“Fasting is a complex physiological process that positively impacts physical, psychological and spiritual health,” he said.

“However, achieving its benefits depends on following a healthy diet after fasting. Poor eating habits may reverse these benefits or cause unwanted side effects.”

In addition, people with chronic conditions, such as diabetes or high blood pressure, should consult a doctor before fasting, Mahroos advised.


Fitness enthusiasts challenge themselves with pre-iftar hikes in Pakistani capital

Updated 29 March 2025
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Fitness enthusiasts challenge themselves with pre-iftar hikes in Pakistani capital

  • Hikers set out hour before sunset, break fast on trails on Margalla Hills National Park
  • Participants say pre-iftar hikes help boost fat burning, maintain weight in Ramadan

ISLAMABAD: Zarnab Tahir struggled to catch her breath as the steep incline of the hiking trail at Islamabad’s picturesque Margalla Hills tested her endurance. Hiking can put people through physical exertion, especially when they do it on an empty stomach.

An hour before the sun sets and the call to prayer blares out from various mosques located in Pakistan’s capital city, a group of fitness enthusiasts take to the hiking trails in Margalla Hills National Park.

Participants hike up the mountain at the Margalla Hills National Park in Islamabad on March 25, 2025, during an Arab News’ Ramadan special coverage of a pre-iftar hiking trend in Pakistani capital. (Supplied)

Islamabad Run With Us — IRU — which describes itself as Pakistan’s “pioneering running community,” is behind the pre-iftar hiking initiative.

“When you engage in pre-iftar (physical) activities during Ramadan, it gives you extra energy, an extra boost,” Qasim Naz, who founded IRU in 2016, told Arab News on hiking trail number three.

Participants hike up the mountain at the Margalla Hills National Park in Islamabad on March 25, 2025, during an Arab News’ Ramadan special coverage of a pre-iftar hiking trend in Pakistani capital. (Supplied)

“And when someone joins in on an activity once or twice, they figure out it’s not that hard and they can sustain it comfortably.”

Naz stresses that staying active during the holy month is essential. The IRU organizes five activities a week, which include two runs and three hikes.

This aerial view shows the Margalla Hills National Park in Islamabad on March 25, 2025, during an Arab News’ Ramadan special coverage of a pre-iftar hiking trend in Pakistani capital. (Supplied)

“Either we can maintain our weight, or if our goal is weight loss, we can achieve it by being in a calorie deficit while eating a healthy diet and exercising,” Naz explained.

Tahir, 22, meanwhile, said that she was committed to reaching the top of hiking trail before sunset. This was the second time she was hiking with IRU.

Participants hike up the mountain at the Margalla Hills National Park in Islamabad on March 25, 2025, during an Arab News’ Ramadan special coverage of a pre-iftar hiking trend in Pakistani capital. (Supplied)

She agreed with Naz that group activities are “much easier” to sustain.

“I think it is important to go at your own pace and it’s so much easier with the group,” Tahir, a content creator, told Arab News.

Participants hike up the mountain at the Margalla Hills National Park in Islamabad on March 25, 2025, during an Arab News’ Ramadan special coverage of a pre-iftar hiking trend in Pakistani capital. (Supplied)

“If you go alone, it’s kind of more difficult and you are, like, really slow but if you go with the group you can maintain that pace and I think it’s much easier that way.”

Mahwish Ashraf, a journalist associated with a foreign diplomatic mission in Islamabad, shared how she struggled the first time that she went on a pre-iftar hike with IRU.

“The first time I was hiking, I returned from in between, I couldn’t complete it,” she admitted. “So, this is my second time hiking with the IRU, and gladly, I’m at the main point, the meeting point.”

Eraj Khan, a commercial specialist visiting from Australia to spend Ramadan with his family, said pre-iftar hikes give one “lots of energy.”

“For fat burning, it’s a great activity,” Khan said. “Especially because the last two hours of fasting are the hardest, most people feel really hungry. But so far, I’m loving it.”

As the clock continued to tick and evening settled in, the hikers began to pick up their pace. For Tahir, reaching the top of the trail before sunset was a victory in itself.

She had pushed past exhaustion, embraced the challenge and proved to herself that she was capable of more than she thought she could achieve.

And according to her, hiking with the group made all the difference.

“The energy of the group keeps you going,” she said. “Even when you feel like stopping, you see everyone else moving forward, and you push through.”

 


French fry revolution satisfies Ramadan night cravings in Jeddah

Updated 29 March 2025
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French fry revolution satisfies Ramadan night cravings in Jeddah

  • One of Crusty’s visitors, Sukinah Qattan, told Arab News: “This atmosphere doesn’t just enhance the joy of tasting food; it also enriches Saudi Arabia’s culinary sector, supports local chefs

JEDDAH: During the holy month of Ramadan, Jeddah’s streets come alive with food stalls, drawing crowds to savor local favorites such as the popular “basta” fries pop-up experience.

Stalls, particularly those selling French fries, line the streets, bringing people together in a celebration of local flavors.

Food carts and traditional kiosks set up in alleyways of residential areas and in public squares serve delicious dishes and beverages, evoking nostalgia and reviving the spirit of the past.

After years of perfecting his steak-cooking skills, Abdoush decided to elevate the French fries game by adding premium steak cubes, topped with his signature sauce. (AN photo by Hashim Nadeem/Supplied)

The word “basta” comes from the Arabic term for simplicity, “basata,” to represent an experience that is modest, affordable, and rich in flavor.

In these attractive settings, markets bustle with activity as the aroma of kebda (liver), balila (chickpeas), and French fries fills the air, bringing the warmth of social gatherings that define the holy month.

Keeping tradition alive

Abdulrahman Ghazi, owner of the food stall Balilat Ajdadna, spoke to Arab News about the city’s love for its street foods.

“French fries have always been a Ramadan favorite, along with balila and liver. We’ve been serving customers in Al-Safa district for 28 years, and our loyal patrons know us well,” he said.

“We prepare kebda using an old traditional method, but with our own twist. We cook it with natural oil, suet, and lamb fat, without using any additional oils. This technique is highly favored by many,” Ghazi explained.

The authentic way of preparing balila takes more time and requires at least three hours of slow cooking over low heat with plenty of water, he added.

“In the past, balila was soaked for 12 hours before cooking to ensure it was thoroughly cleaned of bicarbonate residue, a crucial step that many overlook today. Unfortunately, some now use bicarbonate with a pressure cooker to speed up the process, which takes away from its true flavor.”

He insisted that the correct way to prepare balila is to let the chickpeas soak overnight, wash it thoroughly, and then cook it slowly.

“That’s why we call it ‘Balila Ajdadna’ — because it is made just like our ancestors used to prepare it in Makkah, where we originally come from,” Ghazi added.

The stall’s balila is priced is SR5 ($1.30) for a small plate and SR10 for a large plate. The small plate of fries costs SR6 and the large goes for SR12, with all the sauces one could wish for.

Although rising costs, particularly for oil, have led to price increases, Ghazi said that they strive to keep prices stable.

“Our prices remain the same throughout the year, even during Ramadan. We do not impose additional taxes, and we have always absorbed the costs ourselves.”

French fries take a new turn

While some vendors have remained loyal to tradition, serving fries with classic Saudi sauces such as garlic and homar (tamarind), others have introduced elements from various cuisines, elevating the dish beyond its conventional form.

In an interview with Arab News, Saudi content creator Abdoush, who has over half a million followers on social media, shared his inspiration for launching his fries stall — one that locals call “The Rich Man’s Stall” because its fries sell for SR60.

After years of perfecting his steak-cooking skills, Abdoush decided to elevate the French fries game by adding premium steak cubes, topped with his signature sauce.

“For me, it’s all about taking something familiar and turning it into an unforgettable experience,” he said.

His steak fries stall Crusty is located on Ali Abou Al-Ola street, operating from the backyard of a neighborhood home and serving lines of eager customers.

With innovative ingredients, such as wok-tossed steak cubes finished with a torch, Abdoush’s stall has attracted thousands of visitors during Ramadan.

The stall is a bustling business, with four counters dedicated to fries. Around 20 workers manage the operation, going through over 100 kg of steak per day and an unmeasured amount of potatoes.

According to Aboush, Crusty serves an average of 500 customers on weekdays, while on weekends the number soars to over 700.

“We do this out of love and passion. Food is truly amazing, it’s a blessing,” he said.

But what makes Abdoush’s fries expensive?

“It’s all about the process of making the fries. We don’t just fry them in regular oil — we add tallow and beef fat from the steaks. The steak we use is Russian striploin, a high-grade cut known for its marbling and rich fat content. We add about half a steak on top of the fries,” he explained.

“We also make a special sauce that we drizzle over the steak fries, but I highly recommend adding some homar (tamarind). It gives the dish a unique touch.”

Abdoush’s inspiration behind the steak fries is connected to Jeddah’s culture, especially the rise of French fry pop-ups. “Personally, I love making steaks, and with five years of experience, this was the perfect concept to bring to life.”

Crusty started last year and its popularity this year has been on a whole new level.

After Ramadan, Abdoush plans to launch his first Crusty restaurant specializing in steaks. “We won’t just serve French fries and steaks, we’ll also be adding burgers to the menu,” he said.

Residents and visitors flock to these stalls, where they not only indulge in delicious food but also experience live cooking demonstrations.

One of Crusty’s visitors, Sukinah Qattan, told Arab News: “This atmosphere doesn’t just enhance the joy of tasting food; it also enriches Saudi Arabia’s culinary sector, supports local chefs, and reinforces the presence of traditional dishes in the modern cultural scene.”

Other fries stalls offer more affordable fries. For example, Adani Bar Cafe and Ma’loom restaurant serve fries for no more than SR15.

However, their innovation lies in cutting the potatoes into cubes, instead of the traditional fries shape, and topping them with a cilantro, garlic, and lemon sauce, which visitors love.

Anas Abbas, a fries enthusiast from Jeddah, told Arab News: “Every Ramadan, I make sure to visit Adani Bar. I love their fries. They’ve truly become a Ramadan tradition. I always bring some home for my mother after her Taraweeh prayers because she also appreciates this delicious treat.”

 

 


Where We Are Going Today: ‘Salad Flavors’ cafe in Riyadh 

Updated 28 March 2025
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Where We Are Going Today: ‘Salad Flavors’ cafe in Riyadh 

Have you ever craved a salad for lunch or dinner but were worried it wouldn’t fill you up? At Salad Flavors, that’s unlikely to be a problem.

Located in Al-Malqa, Riyadh, the cafe offers four different kinds of salads, each with a large selection of fresh toppings and its own special dressing. And while the menu may not be very big, the flavors are.

The bestselling dish comes with grilled chicken and the signature sauce. You will love the crispy eggplant.

A less creamy option would be a great alternative to have for lighter days.

The rich salad is a vegetarian alternative similar to the signature dish but with different toppings and an orange dressing. The sweet potato and okra set it apart.

Another vegetarian choice is the quinoa salad, which has apple and a more balsamic-based dressing to give it extra tang and freshness.

For seafood lovers, the crab salad is a good option. The mango, cucumber, sesame and panko toppings give it the feel of a poke bowl (without the raw fish) and the flavors work great together. I would also prefer a lighter dressing to accompany the salad.

Salad Flavors also offers individual and gathering-sized boxes of grape leaves fatteh and cabbage fatteh. The grape leaves option is zesty, tangy and very tasty, while the cabbage is more unusual but well worth a try.

The only thing missing from the menu is the option for visitors to customize a dish with their favorite toppings and sauce.

But if you’re looking for a new fresh tasting salad place in Riyadh for lunch or dinner, Salad Flavors is among the top options available.


Where We Are Going Today: ‘SoMatcha’ cafe in Riyadh 

Updated 27 March 2025
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Where We Are Going Today: ‘SoMatcha’ cafe in Riyadh 

Often debated about for tasting like grass or being too earthy, Riyadh’s matcha connoisseurs seem to enjoy the acquired flavors of SoMatcha’s high-quality caffeinated beverages with a creative twist.

Known for its distinct umami flavor and its abundance of powerful antioxidants, matcha, which originates in China and Japan, is a finely grounded green tea powder that can be prepared hot or cold.

There are two types of matcha — ceremonial and culinary grade. Ceremonial grade matcha is naturally sweet and is a rich green shade, whereas culinary is light yellow-green and can be bitter.

SoMatcha uses ceremonial grade matcha, giving their beverages the beautiful forest green color.

On entering the cafe, you are greeted with the delicious smell of matcha and the many flavors: Original, rose, lavender, and a sweet secret recipe.

My favorite drink is their iced matcha latte with vanilla cream foam. The velvety smooth foam is like a sweet cloud, followed by the refreshing matcha latte.

For a lighter drink that will provide ample energy, try the matcha fuel; pure matcha with a shot of water and ice is earthy and delicious. 

Launched in 2021 by Saudi businesswoman Yara Al-Namlah, SoMatcha has grown into an online website and has three locations in the capital: In King Salman Neighborhood, Rabwah and An Nada district.


Where We Are Going Today: ‘Pareya’ at Oia Beach Resort in Jeddah

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Updated 25 March 2025
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Where We Are Going Today: ‘Pareya’ at Oia Beach Resort in Jeddah

  • Traditional drinks like tamarind juice, laban, and Arabic coffee complement the meal

If you are looking to break your fast by the sea, Pareya at Oia Beach Resort offers a relaxing experience.

Inspired by a Greek-style setup, the restaurant is hosting its first Ramadan season with a selection of Arabic and Oriental dishes.

The sunset backdrop adds to the atmosphere, making it a pleasant spot for iftar, which begins with cold mezze like fattoush, tabbouleh, hummus, and a unique beetroot and salad with tahini.

Hot appetizers include crispy sambousa, falafel, and spring rolls.

While the menu is somewhat limited, the main courses stand out. The biryani rice with tender lamb and fried onions is comforting, while the grilled chicken with lemon butter sauce is well-balanced.

Koussa bel laban adds a creamy touch, and the hamour kofta with vegetables offers a mild seafood option.

For dessert, Ramadan classics like katayef with cheese and walnuts, basbousa, and Um Ali provide a sweet finish. Despite being full, I found them hard to resist.

Traditional drinks like tamarind juice, laban, and Arabic coffee complement the meal.