24/02/2026
Reducing Sugar and Iftar in Ramadan: Why Do We Feel More Tired After Iftar? â
During prolonged fasting, a process called autophagy becomes active in the body. At this stage, insulin levels remain low, the body conserves energy, and damaged cellular components are broken down and recycled. In other words, the body operates in a slower, more stable metabolic state.
After prolonged fasting, iftar should blood glucose levels are relatively low. If a large amount of glucose or fructose,which are fast-absorbing reducing sugars, is suddenly consumed, blood sugar levels rise rapidly. This sudden increase is known as a sugar spike.
As sugar enters the bloodstream, insulin levels increase sharply. Autophagy is then suppressed, and the body shifts from conservation mode to energy-storage mode. Due to this abrupt metabolic transition, there may be a brief surge of energy, followed by fatigue, drowsiness, or a heavy sensation in the head.
Excessive intake of processed sugar can make this spike even more pronounced.
In addition, the gut contains billions of beneficial bacteria that support digestion and immune function. Consuming too much simple sugar may promote the growth of harmful bacteria, potentially leading to bloating or digestive discomfort.
Not all sweets affect the body in the same way.
Foods that tend to raise blood sugar quickly include:
â Soft drinks
â Sugar-sweetened beverages
â Syrup-soaked desserts such as jalebi
â Packaged fruit juices
Relatively better alternatives include:
â 1â2 dates
â Fruits
â Fiber-rich foods
â Natural fruit-based drinks
Because fruits contain fiber, sugar is absorbed more gradually into the bloodstream. This helps prevent sudden spikes and allows energy levels to remain more stable.
Iftar after fasting should help restore energy gradually without disrupting the bodyâs metabolic balance.
Some sweets provide steady energy, while others contribute to fatigue.
The key is not to eliminate sugar entirely, but to avoid sudden metabolic disruption. Choosing the right type and amount of sugar can help maintain steady energy rather than triggering a rapid spike and crash.
Written by
Ayesha Mim
Batch 3/1
Department of Microbiology
Rabindra Maitree University Kushtia
