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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Fasting is a physiological state in which a person abstains from consuming calories for a specific period, leading to changes in metabolism and bodily functions. (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.


Where We Are Going Today: ‘Hokkaido’ Japanese restaurant in Jeddah

Updated 15 May 2025
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Where We Are Going Today: ‘Hokkaido’ Japanese restaurant in Jeddah

Jeddah’s food scene continues to evolve, and Hokkaido on Rawdah street stands out as the city’s first all-you-can-eat Japanese restaurant.

Guests choose from three main dining experiences: a hot pot course, a barbecue course, or a mixed course that offers the best of both worlds.

Take your pick from an extensive menu featuring meats and seafood, including black angus beef, crab, squid, mussels, octopus, and a sashimi platter.

The barbecue experience is a standout. Grilling your own meats on a tabletop grill adds a fun, interactive element, and the freshness of the ingredients shines through.

The hot pot is just as customizable. Create your ideal flavor profile by choosing from four broth options, mixing and matching — sukiyaki, spicy, tomato, and miso.

The buffet includes a wide variety of options, including a spread of tempura, fried noodles, fried rice, assorted sushi, fresh fruit, desserts, and ice cream. You’ll also find a selection of noodle types like ramen, glass noodles, and udon.

While the food quality justifies it to some extent, the pricing leans toward the higher end, especially for larger groups.

If you’re visiting, I’d recommend opting for the barbecue option for more flavor control and a bit of table-side excitement.


Food grown with fewer chemicals? A Brazilian scientist wins $500,000 for showing the way

Updated 14 May 2025
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Food grown with fewer chemicals? A Brazilian scientist wins $500,000 for showing the way

  • Microbiologist Mariangela Hungria’s research helped her country become an agricultural powerhouse

DES MOINES, Iowa: A Brazilian scientist who pushed back against chemical fertilizers and researched biologically based approaches to more robust food production has been honored with this year’s World Food Prize, the organization announced Tuesday.
Microbiologist Mariangela Hungria’s research helped her country become an agricultural powerhouse, an accomplishment that has now won her $500,000 from the Iowa-based World Food Prize Foundation. Hungria has been researching biological seed and soil treatments for 40 years, and has worked with Brazilian farmers to implement her findings.
“I still cannot believe it. Everybody said, my whole life, it’s improbable, you are going the wrong way, just go to things like chemicals and so on. And then, I received the most important prize in the world of agriculture,” Hungria said in an interview. “Sometimes I still think I’ll wake up and see that it’s not true.”
Norman Borlaug, who received the Nobel Peace Prize in 1970 for his work to dramatically increase crop yields and reduce the threat of starvation in many countries, founded the World Food Prize. Since the first prize was handed out in 1987, 55 people have been honored.
Hungria said she grew up wanting to alleviate hunger. Early in her career, she decided to focus on a process called biological nitrogen fixation, in which soil bacteria could be used to promote plant growth. At that time, farmers in Brazil and around the world were reluctant to reduce their use of nitrogen fertilizers, which dramatically increase crop production but lead to greenhouse gas emissions and pollutes waterways.
Hungria studied how bacteria can interact with plant roots to naturally produce nitrogen. She then demonstrated her work on test plots and began working directly with farmers to convince them that they wouldn’t have to sacrifice high crop yields if they switched to a biological process.
The work is credited for increasing yields of several crops, including wheat, corn and beans, but it has been especially affective on soybeans. Brazil has since become the world’s largest soybean producer, surpassing the United States and Argentina.
Although Hungria’s research could be applied on farms in other countries, soybean production in the US is different than it is in Brazil; American farmers typically rotate crops on their land between growing corn and soybeans. Enough nitrate fertilizer applied to corn still remains in the soil when soybeans are planted that little or no fertilizer needs to be applied, Hungria said.
Brazilian agricultural companies have faced fierce criticism for clearing forested land to create farmland, largely to grow soybeans.
Much of that criticism is justified, Hungria said, but she added that her biological approach builds up the soil and makes further encroachment into forested areas less necessary.
“If you manage the crop well, the crop will enrich the soil with nitrogen. Soil health improves if you do the right things,” she said.
Hungria will be awarded her prize at an annual October gathering in Des Moines of agricultural researchers and officials from around the world.
Gebisa Ejeta, chair of the World Food Prize Laureate Selection Committee, credited Hungria for her “extraordinary scientific achievements” that have transformed agriculture in South America.
“Her brilliant scientific work and her committed vision for advancing sustainable crop production to feed humanity with judicious use of chemical fertilizer inputs and biological amendments has gained her global recognition both at home and abroad,” Ejeta said in a statement.


The inside scoop on Trump’s hearty lunch in Riyadh

Updated 13 May 2025
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The inside scoop on Trump’s hearty lunch in Riyadh

RIYADH: US President Donald Trump, along with top US delegates and business executives, were extended a warm welcome in Riyadh at Al-Yamamah Palace, where dignitaries were treated to a hearty lunch on Tuesday.

The US president, who touched down in Saudi Arabia to start the first major international trip of his second term, enjoyed lunch in the presence of senior Saudi royals, members of the cabinet, leading business executives and editors-in-chief.

The lunch menu included a health conscious three-course meal, with international flair. (Supplied)

US business magnate Elon Musk was also in attendance.

The lunch menu included a health-conscious three-course meal, with international flair.

For the delicate starters, miso beef was plated up along with fermented vegetables.

For the delicate starters, miso beef was plated up along with fermented vegetables and bacon crumble. (Supplied)

For the main course, visiting dignitaries were served grilled black Angus steak alongside “silky potatoes” and a fresh herb salad.

The meal ended on a sweet note with an extra virgin olive oil parfait and a sweet and tart strawberry salad.

Prior to the lunch, President Trump departed Air Force One and was promptly treated to Saudi hospitality in the form of Saudi coffee served by attendants wearing ceremonial gun-belts.


Where We Are Going Today: La Dedos

Updated 10 May 2025
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Where We Are Going Today: La Dedos

One of the recent additions to Jeddah’s street food scene is La Dedos, a grab-and-go destination for Dutch-style “Holland fries” with a flavorful local twist.

Situated on Kayal Street in Rawdah district, you might find long lines with the aroma of fresh fries filling the air.

They offer fries with truffle mayo sauce along with a variety of sauces inspired by Saudi flavours, including homar (tamarind), green or red hot chilli, garlic, cheddar cheese, ketchup and their signature house sauce.

You can also add chilli flakes or feta cheese as toppings.

The homemade fries are made to order and have a balanced texture that is crispy on the outside and soft on the inside.

You can choose your fries in two sizes with or without sauces and opt for finger fries, thick-cut cubes, chips or go for La Dedos Mix.

They also offer a refreshing variety of juices, including mango, cinnamon berry and hibiscus.

I tried the truffle mayo sauce, ketchup and regular hot sauce, washing it all down with a glass of their refreshing and fruity G Juice. It made for a tasty and satisfying summer snack, especially after a long day.

Prices are reasonable, though service can be a bit slow during peak times.

For more information, check their Instagram @ladedos.sa


Where We Are Going Today: Matcha Cloud

Updated 10 May 2025
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Where We Are Going Today: Matcha Cloud

There is something instantly charming about Matcha Cloud — from the soft pink packaging to the handwritten “To the matcha lover only” on the box.

This brand knows its audience, and it delivers an experience that feels like a warm, cozy hug.

I ordered everything separately: the Premium Ceremonial Grade Matcha that came with a cute sleeve, and four flavor syrups — Apple Pie, Gingerbread, Caramel Gingerbread, and Cinnamon Cookie.

Each item came in one box, with themed packaging that made the whole order feel cohesive and thoughtful.

The matcha itself is fresh, smooth and vibrant — exactly what you want from ceremonial grade.

It blended well with oat milk and delivered a balanced, clean taste without bitterness. The sleeve was perfect for holding my cup around.

Now to the flavor syrups, they are playful and creative. Especially the cinnamon cookie one, which gave cozy winter vibes.

But if I am being honest, the taste of the syrups was not as deep or rich as I hoped. They add sweetness and aroma, but I found myself wishing they had more natural flavor and less artificial aftertaste.

Still, for matcha lovers who enjoy a touch of customization or want to try fun new twists, Matcha Cloud offers a refreshing take.

It is not just about quality, it is about joy — and this brand knows how to deliver that.

For more information, check their Instagram @matcha.cloud.ksa.