Although high in natural sugars and calories, dates make an ideal snack for diabetics because of their high fiber, vitamins and mineral content. Let’s take a closer look at these little energy-packed fruits.
Have you seen a person with diabetes munching on dates and wondered if it’s safe for them? Dates are naturally sweet fruits that are usually sold in their dried form. People suffering from anemia are encouraged to eat dates because of their high iron content. And, despite their sweetness, dates are considered beneficial for diabetes.
Confused? Let’s take a closer look at these little energy-packed fruits to learn how dates are good.
Dates: Nutritional Profile
The Glycemic Index (GI) of dates differ according to their variety. The GI of a few common varieties of dates falls between 44 and 53, which is low and foods with a low GI are less likely to cause an increase in blood glucose levels.
100 grams of dates contain 75 gm of carbs. But dates also contain high amounts of fiber, vitamins, and minerals such as potassium, iron, magnesium, calcium, manganese, and vitamin B6, which are helpful for diabetes. Dates are rich in antioxidants, too. Thus, it is safe to say that people with diabetes can eat dates.
Benefits Of Dates For Diabetics
- Dates have a low GI, which means they do not cause a spike in blood sugar levels when eaten in moderation.
- Their fiber content slows digestion, helps the body absorb carbs at a slower rate, and thus prevents a rise in blood glucose.
- Dates are rich in magnesium, a mineral that reduces the risk of type 2 diabetes.
Ways To Consume Dates for Sugar Patients
Dried dates improve the body’s metabolism as they are a rich source of iron, potassium, and calcium and provide enough fiber and proteins. So, the best way to consume dates is in their dried form.
Here are some amazing ways to consume dried dates:
- Add one or two chopped dates along with some nuts to oatmeal or broken wheat (daliya) for a highly nutritious breakfast. Skip the sugar or the sweetener as dates will provide enough sweetness.
- Munch on a couple of dates and a handful of nuts, like walnuts and almonds, for instant energy.
- Ladoos made of dried dates, almonds, cashews, edible gum, ghee, and dried coconut can be a fun dessert for people with diabetes.
- Blend a banana with a couple of dates for a refreshing, nutritious smoothie.
When to Consume Dates
Dates are rich in fiber and are digested easily. They are rich in natural sugars which keep you energized and feeling fuller for longer. This makes dates a versatile snack that you can enjoy any time of the day.
- Begin the day with one or two dates along with a few soaked almonds before your workout.
- Snack on dried dates and other dry fruits to energize you during the afternoon slump.
- Add them to a smoothie in the evening to keep you feeling full until dinner time.
Risks Of Overconsumption Of Dates
Dates are high in calories, and their sugar content is high, too. Both these factors can cause a spike in blood glucose levels. Therefore, people with diabetes are advised to monitor their carbs intake and consume dates in moderation.
Other Health Benefits Of Dates
- Dates are high in iron and prevent anemia.
- They help increase hemoglobin levels.
- Dates are high in calcium and help strengthen bones.
- The antioxidants in dates reduce the risk of cardiovascular diseases and cancer.
Don’t Have Time To Read?
- Dates have a low GI and when eaten in moderation, do not increase blood sugar.
- They are high in fiber, proteins, vitamins, antioxidants, and minerals like iron, calcium, potassium, magnesium, and manganese, which are beneficial for diabetes.
- Dried dates are rich in iron and proteins and improve the body’s metabolism.
- Sugar-free date recipes make for healthy and tasty ways to consume these fruits.
- Dates are versatile and can be eaten any time of the day for instant energy.
- Their high iron content helps women with PCOS fight anemia caused by heavy blood loss.
- Dates are high in antioxidants which reduce the risk of heart diseases and cancer.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Dates have a low GI which does not cause an increase in glucose levels. They are high in fiber which slows digestion and leads to slower absorption of carbs. Thus, dates are good for diabetes.
As dates have a low Glycemic Index and medium Glycemic Load, they do not raise blood sugar.
Although dates have a low GI, they are high in calories, which can cause a rise in glucose levels. Therefore, one or two dates per day are recommended for diabetes patients.
More than two dates can cause a spike in blood sugar levels from the high carbohydrates present in dates. Therefore, monitoring carb intake is advised when eating dates.
Dried dates are good for diabetics because they are a rich source of polyphenols that help in diabetes management.
Drinking water after eating dates may cause bloating from the interaction of excess sugar and water.
Eating too many dates could lead to weight gain because of their high calorie and sugar content.
The high antioxidant content of dates helps fight inflammation.