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Last updated on December 15th, 2023
Introduction
Dates are sweet, plump fruit derived from the date palm tree. They’re classically available in dried form. People often add dates to desserts, smoothies, and other dishes. Owing to their natural sweetness, their effect on glucose levels might be a concern for diabetics. Read this article to learn: “Can Diabetics Eat Dates?”
People have been consuming dates for many years. People mostly enjoy the dried form of dates. This sweet fruit is an excellent source of carbs, vitamins, and minerals. Yet, because of their high carb content, diabetics might also wonder if dates are safe for them.
Nutritional Values of Dates
Diabetic people may consume a serving of two to three dates at a time. Yet, a person must discuss with a doctor to check their safety. People with this condition must limit their carb intake. This maintains the blood glucose levels in the body.
Also, people must note that this sweet fruit comes in various sizes. For instance, Medjool dates may be approximately twice as large as other ranges. An individual may want to consider their portion sizes. But are dates good for diabetes patients? Keep reading to know the answer.
According to the USDA, dried date or khajur (100 g pack) has the following nutrients:
| Nutritional Value of Dates | ||||
|---|---|---|---|---|
| Nutrients per 100g | Amount | |||
| Calories | 277 kcal | |||
| Carbohydrate | 75 g | |||
| Sugar | 66.5 g | |||
| Fiber | 6.7 g | |||
| Protein | 1.81 g | |||
| Fat | 0.15 g | |||
| Calcium | 64 mg | |||
| Iron | 0.9 mg | |||
| Magnesium | 54 mg | |||
| Phosphorus | 62 mg | |||
| Potassium | 696 mg | |||
| Sodium | 1 mg | |||
| Folate | 15 ug | |||
Read More: Is Coconut Milk Good for Diabetics?
Glycemic Index and Glycemic Load of Dates
GI is another factor to consider while seeing the suitability of dates for diabetics. The GI of a food reflects its effects on blood glucose levels. Foods causing faster and higher spikes in glucose levels have greater GI values. To compare, food with a lower GI reduces the glucose spikes. Doctors consider foods having a GI value under 55 to be low-GI food products.
The average GI of dates is 42, and hence, it is a low-GI food. It is also safe for diabetic patients when consumed within limits. The GL considers the serving size of a particular food item while computing its effects on blood glucose.
To identify a food’s GL, multiply its GI by the quantity of carbs it consists of and divide it by 100. Hence, two dried dates (48 g) consist of 36 g of carbs. And this gives them a GL of 17, which adds to a medium GL. Now let’s know if are dates safe for diabetics.
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Dates and Diabetes
Dates (khajur) contain a lot of sweetness. So, are dates ok for diabetics? However, they do, but only in moderately tiny amounts. Also, they are a natural source of fructose (a form of sugar present in fruits). There are positive effects of dates on blood sugar as it contains dietary fiber. Dietary fiber aids in carb absorption by the body at a slower rate. And this is true for diabetic patients. The slower the carb digestion, the less the glucose increases after eating. Moreover, there are studies that reveal that dates for diabetics improve their glycemic control. Therefore, diabetes patients can include dates in their diet in measured amounts.
Diabetics often find it challenging to manage their glucose levels. And diabetics always remain mindful of their carb consumption. Diabetes might also raise concerns due to their high carb content. So, khajur is good for diabetes patients when consumed in limited amounts and as part of a systemized healthy diet plan.
Summary
So, the answer to the question, are dates suitable for diabetics? is as follows. Dates comprise a notable nutrient profile. Also, they are quite sweet. They pack a good amount of fibre. Fibre helps a person’s body absorb its sugars gradually. Therefore, the answer to, is khajur safe for diabetics, is a big yes! Moderate intake of dates is a safe and healthy option for people experiencing diabetes. Pairing khajurs with a protein and fat source like almonds might delay digestion. Also, the combination helps in glycemic control and blood glucose management.
Does Dates(Khajoor) Increase Blood Sugar?
Luckily, in spite of their sweetness, dates rank low on the GI scale. This signifies dates for low blood sugar that are within limits and are safe for diabetic patients. According to the National Institutes of Health, 2-3 servings of dates is beneficial for diabetes. Another useful indicator of a food’s effect on sugar levels is glycemic load (GL). Contrasting to GI, GL accounts for the portion consumed and quantity of carbohydrates in that specific serving.
GI is an approach to evaluating the effect of carbs on the levels of blood glucose. Evaluation is done on a scale of 0 to 100. Pure glucose ranks 100; the greatest blood sugar may increase after consuming a food product. Low GI carb-food contains a GI of 55 or lower. Foods having a high GI rank of 70 or more. Medium GI carbohydrates occur right in the middle. They have a GI of 56 to 69. Food products having a low GI result in lower variations in blood glucose and insulin levels.
Food items with a high GI rapidly increase blood glucose. This might give rise to a blood glucose crash, particularly in diabetics. Their bodies have a difficult time regulating these fluctuations.
Diabetic patients must usually try to adhere to food items having a lower GI. This assists in proper blood glucose control. In type 2 diabetics, glucose gets built up in the blood and causes riskily high levels.
To estimate GL, multiply the food product’s GI by the grams of carbohydrates in the quantity a person is consuming. And divide that number by 100. This implies that two dried dates (approximately 48 grams) might contain 36 grams of carbs. It also has a GI of roughly 49. That computes to a glycemic load of roughly 18.
Carb-Foods Containing:
- Low GL lie between GI 1 and 10
- Medium GL carbs lie between GI 11 and 19
- High GL carbs have GI 20 or above.
This implies a snack (2 dates) contains a medium GL. Diabetics must aim to consume just 1 or 2 dates at a time. Consuming them together with a protein source like a handful of nuts also lets its carbs get digested slowly. This further aids in preventing blood glucose spikes.
Summary
Dates have a low GI. They have a lower potential to enhance sugar levels. Thus, dates are a safe option for diabetic people. Furthermore, dates contain a medium GL. This implies that 1 or 2 fruits at a time are the best options.
Benefits of Dates for Diabetes Patients
Dates are nutrient-dense. They comprise a good amount of magnesium and potassium. Also, they are a rich source of fiber, carbs, and antioxidants. They are composed of medicinal and nutritional benefits. Numerous nutrients present in dates benefit diabetics and people with insulin resistance. So here are some dates and diabetes advantages:
Fiber
Dietary fiber aids in delaying the absorption of glucose into the bloodstream. As a result, fiber helps to manage blood glucose spikes. In 100 grams of khajur, there are around 6.7 grams of dietary fiber. The occurrence of diabetes is less among individuals who have more fiber in their meals. According to NLM, people with diabetes should be encouraged to consume more fiber. Also, dietary fiber aids in feeding an individual’s favorable gut bacteria, a vital part of overall health.
Potassium
Every serving of 100 grams of dates comprises 696 mg of potassium. Individuals having low levels of potassium have high levels of insulin and sugar in people with no other health problems. These are the diabetic indicators. Moreover, potassium is a vital nutrient helpful for blood pressure control.
Magnesium
A 100 grams of pitted Medjool variety of dates consists of 54 mg of magnesium. Magnesium might be favorable for diabetics as it plays a key role in glucose management.
According to diabetes.co.uk, magnesium intake is known to reduce the risk of type diabetes.
Type 2 diabetics often contain low levels of magnesium in their bodies. Magnesium intake reduces the risk of type 2 diabetes. Also, the mineral is quite important in controlling blood pressure. This is a vital segment for diabetic patients. This is because those having the condition are at a higher risk of high blood pressure.
Antioxidants
Dates consist of effective antioxidants beneficial for diabetic people. According to NIH, they contain a higher number of polyphenols that help your body fight bacteria. They decrease inflammation in the body. Inflammation is vital in both type 1 and type 2 forms of diabetes. And as metabolic disorders like obesity and high blood pressure.
Phytoestrogens
Phytoestrogens are natural materials that have comparable effects to the hormone estrogen. Dried dates contain the second-highest phytoestrogen content among fruits. According to Oxford Academic, dietary phytoestrogens are seen to be favorable for diabetics and obese people. As they aid in increasing blood glucose control and reducing insulin resistance.
Read More: Are Peanuts Good for Diabetics?
Good for Prediabetic People?
After we have answered the question, are dried dates good for diabetics, now it’s time for prediabetics. The answer is moderate quantities of the fruit are healthy for diabetics as well as prediabetics. Similar nutrients that benefit diabetics might be helpful for prediabetics. For instance, a diet high in magnesium might lower down the risk of type 2 diabetes. Pre Diabetics must carefully regulate their carb consumption. This helps in avoiding the blood glucose variations causing type 2 diabetes.
Summary
Dates contain an extraordinary nutritional profile. And they pack natural sweetness. Dates are a natural source of fructose. And this can be a concern for diabetic people. Dates have a low glycemic index and medium glycemic load. Thus, they are a safe option for diabetics when eaten in moderation. This translates to just 1 to 2 dates at a time.
Date Palm and Diabetes
Date palms (Phoenix dactylifera) and dates refer to related but distinct entities. A date palm is a type of palm tree that produces dates, which are the edible fruits of the palm.
A date palm is the tree itself, and dates are the fruits that grow on the date palm tree. Dates are a common fruit in many parts of the world and are known for their sweet taste and high nutritional value.
People also refer to dates as date palm fruits. Date palm and diabetes are closely related, as people consume dates for their high nutritional value and their ability to prevent sugar spikes.
While dates are naturally rich in fiber, essential minerals, and vitamins, they also have a high natural sugar content. This makes them a source of concern for individuals with diabetes due to their potential to cause rapid spikes in blood glucose.
However, the glycemic index (GI) of dates is relatively low, indicating a slower rise in blood sugar compared to some other sweeteners. Moderation is key for people with diabetes when incorporating dates into their diet. The fiber in dates may aid in blood sugar control, promoting a gradual release of glucose.
Date seeds offer valuable nutrients, fibers, and oil with functional benefits. A two-week in vivo study revealed that date seed extract significantly lowered blood glucose levels and body weight (p < 0.005) in alloxan-induced diabetic rats compared to the control group. Additionally, the diabetic rats treated with date palm seed extract showed significant improvements. This suggests the potential of date seeds in positively impacting glucose regulation and antioxidant levels in diabetic conditions.
Consulting with a healthcare professional is advisable to determine appropriate serving sizes and frequency, allowing individuals with diabetes to enjoy the nutritional benefits of dates without compromising their blood sugar management.
Read More: Is Jamun Good For Diabetes?
Side Effects of Dates for Diabetes Patients
Dates are a natural source of sugars, including glucose, fructose, and sucrose. While they also provide fiber and some essential nutrients, the concentrated sugar content can cause mess up your sugar levels. So here are possible side effects of dates for diabetes patients:
- Limit the number of dates consumed in one sitting to control the intake of sugars. A serving of Medjool date (24 g) has around 67 calories and 18 g of carbs. So, eating dates in uncontrolled amounts can bring an upsurge in your sugar level.
- Dates are concentrated dried fruits that have high sugar content. So avoid overeating.
- Eating dates in a reckless amount can result in constipation for diabetics.
- Diabetics with sulfite allergies can experience abdominal issues. Therefore, such patients should avoid it.
Read More: Top 6 Dry Fruits For Diabetics.
FAQ’s(Frequently Asked Questions)
Dates are rich in micronutrients that might also benefit diabetics. Dates contain a GI of 50. And, studies have found that intake of different ranges of dates do not affect the acute glycemia in type 2 diabetics.
Dates might aid in weight loss only when a person eats it in limits. Too much might cause weight gain. Consume 4 to 5 dates daily to satisfy your sweet tooth. And, it helps to keep your hunger pangs at bay.
Dates have a low GI. This makes them a safe option for diabetic people. Furthermore, dates have a medium GL, this implies that 1 or 2 fruits are a good alternative.
There are over 18 varieties of dates in Arab. The varieties which have low sugar content are suitable for diabetes patients. Varieties like Hallawis and Deglet dates have lower sugar content than other variants. Therefore, these should be preferred by diabetics.
Dates for diabetes patients are good when consumed in moderation. Dates have a good amount of dietary fiber, magnesium, potassium, etc., which help regulate blood glucose. Studies have also supported the effectiveness of dates in improving glycemic control.
Disclaimer
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