Ramadan Nutrition Tips: How to Balance Fried Foods and Healthy Eating at Iftar
By Dr Eman Gamal, Clinical Nutrition Specialist
Ramadan is a month that invites us to slow down, reflect and reconnect, spiritually, socially and through the food we share at Iftar. Across the region, family tables are filled with dishes that carry history and meaning, many of them prepared in ways passed down through generations. Fried foods, in particular, remain a familiar and comforting part of Ramadan evenings.
Yet in today’s nutrition landscape, traditional foods are increasingly viewed through a lens of fear and restriction. Ingredients are often labelled as either “good” or “bad,” without consideration for context, preparation or moderation. This oversimplification does little to support long-term health, particularly during a month that is meant to encourage balance and mindfulness.
Rather than asking people to abandon beloved dishes, Ramadan offers an opportunity to think more intentionally about how we cook, not just what we eat.
Understanding smoke points: the foundation of smart oil selection
When oil is heated beyond a certain temperature, it begins to smoke and break down, this critical threshold is called the smoke point. Beyond this point, the oil deteriorates, developing off-flavors and potentially harmful compounds.
During Ramadan, many loved dishes require deep frying at high temperatures including sambousek, qatayef, luqaimat and fried kibbeh. At these temperatures, choosing an oil with an appropriate smoke point ensures the food cooks properly without the oil degrading.
Common Cooking Oil Smoke Points:
| Oil Type | Smoke Point | Fatty Acid Profile | Best Application |
| Refined olive oil | 200-240°C | High monounsaturated | High-heat cooking, roasting |
| Palm oil | 235°C | Balanced saturated /monounsaturated | Deep frying |
| Sunflower oil (refined) | 232°C | High polyunsaturated | Frying, baking |
| Canola oil | 204°C | Moderate monounsaturated | Medium-high heat cooking |
| Extra virgin olive oil | 190°C | High monounsaturated + polyphenols | Light cooking, dressings |
For frying during Ramadan, oils such as palm oil with a high smoke point provide the thermal stability needed for safe, effective cooking.Palm oil’s natural, trans fat free, fatty acid composition allows it to remain stable during high-heat cooking, making it suitable for traditional frying methods commonly used during Ramadan. In addition, it contains vitamin E compounds, including tocopherols and tocotrienols, which act as antioxidants. When used appropriately, these properties can support overall dietary quality rather than undermine it.
Research on oil degradation during frying confirms that prolonged heating increases thermal oxidation regardless of which oil you start with.
During Ramadan, when frying might occur daily, this means using fresh oil rather than saving and reheating the same batch. While this may seem wasteful, reheated oil develops compounds that can be harmful when consumed regularly.
After frying, make sure to:
- Drain foods on paper towels or wire racks to remove surface oil
- Serve fried items as part of a varied Iftar spread
- Balance fried foods with grilled proteins, vegetable dishes, whole grains, and fresh fruits
Below is a recipe you can try.
Healthy Chicken Curry with Palm Oil
Why It’s Suitable
This recipe uses only a small amount of oil and pairs it with lean protein and fiber rich‑ ingredients. When used mindfully, these combinations help balance saturated fat intake and support better cholesterol management during Ramadan.
Palm Oil is commonly available on supermarket shelves as palm olein, a refined cooking oil that blends easily with other vegetable oils and is widely used in everyday meal preparation.
Ingredients
- 1 teaspoon palm oil
- Diced chicken breast
- Chopped onion, grated ginger, turmeric, and curry spices
- Light coconut milk
- Fresh spinach
Method
- Sauté the onion in the palm oil until softened.
- Add the chicken and spices, stirring until fragrant.
- Pour in the light coconut milk, add spinach, and simmer for 10 minutes until fully cooked.
Benefits
- High in lean protein
- Contains anti‑inflammatory ingredients such as turmeric and ginger
- Includes moderated, controlled portions of healthy fats
Ramadan is ultimately about intention. The way we prepare food, the portions we serve and the care we take in nourishing ourselves and others all matter. By focusing less on demonising individual ingredients and more on thoughtful cooking and balance, we can honour both our traditions and our health in a practical, sustainable way.
