PETALING JAYA: Ice-cold drinks brimming with condensed milk and sweet traditional kuih are commonly found at many Ramadan bazaars, and for many, they are a popular choice when breaking their fast.
“I can’t resist breaking my fast with a sweet treat; it’s my favourite part of the evening,” says 32-year-old writer Kamal Hassan, who frequents Ramadan bazaars daily to buy food and drinks for iftar.
While fasting offers many health benefits, experts say that people should also keep a close eye on their sugar intake.
This is because hunger can lead some people to make poor food choices, resulting in cravings and a higher sugar intake during Ramadan.
Excessive sugar consumption during the fasting month can lead to dehydration, blood sugar fluctuations, digestive discomfort and even weight gain.
“Our research shows that for individuals with diabetes, sugar consumption has been found to rise by nearly 79% during Ramadan,” said Universiti Putra Malaysia’s Prof Dr Barakatun Nisak Mohd Yusof.
Malaysia has the highest rate of diabetes cases in South-East Asia and it has put in place various measures to cut sugar consumption.
They include an increase in the excise duty on sugar-sweetened beverages by 40 sen per litre to 90 sen under Budget 2025.
A Jom Kosong campaign was also launched last September to encourage sugar reduction among consumers.
Prof Barakatun said many people break their fast with sweet drinks and traditional kuih, which are high in sugar, coconut milk and refined carbohydrates, contributing to excessive sugar intake during Ramadan.
“Sugary foods can cause bloating, acid reflux and indigestion, making fasting the next day more challenging.
“High sugar intake also increases urine output, leading to a greater loss of fluids and electrolytes, which can exacerbate dehydration during fasting hours,” said Prof Barakatun, who is deputy dean of UPM’s Faculty of Medicine and Health Sciences.
She said the World Health Organization recommends limiting added sugar intake to less than 10% of daily calorie intake, with an ideal target of below 5% (around 6 teaspoons per day).
According to the World Obesity Atlas 2025, Malaysians consume an average of 500-1000ml sugar-sweetened beverage consumption per person per week.
Prof Barakatun said people should prioritise unprocessed carbohydrates over refined sugars.
“Whole foods such as whole grains, legumes, vegetables and fruits provide natural sugars and fibre, helping to maintain stable blood sugar levels and sustain energy throughout the fasting period.
“Slow-digesting foods like brown rice, oats, quinoa and nuts release energy gradually, preventing sugar crashes and keeping you feeling full longer,” she said.
She added that sugary beverages, such as sodas or fruit juices, can lead to a false sense of hydration while actually worsening thirst.
“Instead, opt for water, infused herbal teas or coconut water to maintain proper hydration levels throughout Ramadan.
“Instead of relying on sugar-laden treats, opt for fresh fruits, healthier ingredient swaps, and modified and healthier cooking methods,” she said.
The following shows other alternatives to enjoying sweet flavours during Ramadan without the health risks:
Clinical dietician Ng Kar Foo said it is quite common for many Muslims in Malaysia to consume more sugar due to food options during Ramadan.
“Traditional food, desserts and sweet drinks like air sirap, bandung, teh tarik, onde-onde, seri muka, kuih lapis, bubur lambuk and pengat are popular choices during the fasting month.
“Interestingly, hungry individuals are more impulsive and prone to make indulgent food choices, especially when such food is easily accessible,” he said.
Ng said that excessive sugar consumption, especially during iftar and sahur, can increase the risk of metabolic issues.
“Over time, excessive sugar intake can contribute to excessive calorie intake and subsequently weight gain.
“Excessive weight gain has been shown as a contributing factor to insulin resistance, type 2 diabetes and heart disease,” he said.
Ng said sugar cravings are natural after fasting, but they can be managed with good eating plans, such as incorporating fibre and protein for sahur, ensuring adequate hydration, and choosing complex carbohydrates over refined ones.
To stay hydrated, those fasting should drink at least eight cups of water and consume water-rich foods like watermelon, cucumber and soups.
“Reduce intake of sweetened beverages, carbonated drinks and caffeine,” he said.
He said by making small changes, such as reducing sugar intake and choosing healthier alternatives, people can improve long-term health while still enjoying the cultural and festive aspects of Ramadan.