The date fruit is among the widely preferred fruits for those watching their sugar levels can eat in moderation. Dates are sweet, have a low glycemic index, and are one of the healthiest foods. In addition, several studies concluded that dates do not spike blood glucose levels. They are packed with a variety of vital nutrients and are extremely healthy. Apart from fructose, they also contain rich dietary fiber and nutrients such as iron, calcium, magnesium, zinc, and vitamin A, K, and B-complex. These nutrients alleviate constipation, heart disease, and diarrhea, among other complications. This article discusses the benefits of dates, how to use them, and their risks. Take a look.
Dates – An Overview
Dates are one of the most commonly eaten foods in the Middle East. Their amazing nutritional qualities and health benefits are well known to people across the globe. The date palm is called “The Tree of Life” because of the long shelf life and rich nutritional profile of its fruits (1). Apart from containing a high amount of fructose, they also contain an opulence of fiber and nutrients like vitamins A, K, and B-complex, iron, calcium, sodium, potassium, magnesium, and zinc. The presence of these nutrients in dates helps prevent constipation, heart diseases, anemia, and diarrhea, among other conditions (2). Due to their high fructose/fructan content, they may be problematic for IBS. All well. But what about diabetes? What’s the connection between dates and diabetes?
Dates For Diabetes – What Does Science Say?
Numerous studies have been done to determine the GI of dates and their effect on people with diabetes. A study done in 2011, published in the Nutrition Journal, was carried out to find the glycemic indices of five varieties of dates. It showed that when diabetics consumed dates, their postprandial glucose levels did not skyrocket. It also showed that dates could offer potential benefits for diabetic patients when consumed in moderation along with a healthy balanced diet (3). Another study done in 2003 tested the glycemic index of a single variety of dates, alone and mixed with plain yogurt. It showed that, in both forms – when consumed as is and when mixed with yogurt – the GI of Khalas dates is low, and it could be of benefit to diabetic patients (4). A similar study was done in 2002 to determine the glycemic indices of three commercially available varieties of dates. It concluded that even though there were significant differences in the glycemic indices of different types of dates, the fact remained that consuming any of those varieties was beneficial in the glycemic and lipid control in diabetics (5). So, can patients with diabetes eat dates? Let’s find out.
Can Diabetics Eat Dates?
Are dates good for diabetes? Well, the studies mentioned above prove that when diabetics eat dates, their blood sugars do not spike, contrary to the common notion. It is safe to say that consuming dates provides a person with a wide range of health benefits. Sugar In Dates For Diabetics: Most people consider dates as an ideal food. And why wouldn’t they? Dates are a whole food, have no cholesterol, very little fat, and a wide range of nutrients that benefit our body. But apart from these amazing qualities, dates contain a good amount of sugar. One cup of dates contains about 31 grams of fructose (6). Dates contain 80 percent sugar (by weight). This quantity is a lot higher than other foods like sugary cereal or jelly beans. However, the sugar content in the dates does not have any detrimental effects on the blood sugar levels of patients. To prove this statement, some scientists from Israel tested a group of people by making them consume a good amount of dates for one month. At the end of the month, the weight and blood sugar levels of their subjects were stable, and they also showed considerable improvements in their triglycerides and antioxidant levels (7).
Medjool Dates And Diabetes
Medjool dates, more popularly known as the “King of Dates,” are considered as one of the most exquisite varieties of dates. They are known especially for their softness, big size, and sweet flavor. A study was done on the effect of Medjool dates on 10 healthy subjects, who were made to consume 100 grams of Medjool dates for 4 weeks. At the end of 4 weeks, the results showed that there was no significant change in the blood glucose levels of the subjects. There were also no major changes in their cholesterol levels and BMI values. This goes to show that consuming dates does not cause a change in the sugar levels of people, making Medjool dates safe for diabetics.
Ajwa Dates And Diabetes
Ajwa is a variety of dates harvested in Saudi Arabia that has excellent disease-curing properties. In Islam, there is a quote by Saud, a Messenger, who said, “If somebody takes seven Ajwa dates in the morning, neither magic nor poison will hurt him that day.” Coming to diabetes, a 2011 study performed on diabetic rats proved that consuming Ajwa dates helped improve diabetic neuropathy and potentially prevented diabetes-related complications. By the way, do dates have any health benefits for diabetics? What are they?
What Are The Health Benefits Of Dates For Diabetics?
They Possess Low And Healthy GI
The higher the Glycemic Index of foods, the higher is the risk of your sugar levels increasing in the bloodstream. This is why diabetic patients are told to consume foods that are lower on the GI scale. It is due to this reason that dates are recommended for diabetics since they have a very healthy GI. Studies have shown that different varieties of dates have different glycemic indices, widely ranging from 35 to 55.
Dates Contain Glucose And Fructose
In its early stages of maturation, the date fruit contains a high amount of sucrose. As the fruit matures further, the sucrose gets broken down into glucose and fructose. Glucose and fructose are the simplest forms of sugars present in our bodies that provide instant energy. Thus, if a diabetic patient eats a couple of dates during the day or while working out, she gets an immediate boost of energy and stamina. Due to this reason, dates are widely used across the globe to break the fast during the holy month of Ramadan.
Fat-Free, Nutritious, And Sweet Fruits
Dates are excellent sources of nutrition. They are very low in fat, have no cholesterol, and contain a plethora of essential nutrients like vitamin B-complex, vitamin A, iron, calcium, copper, sodium, potassium, and magnesium. Another important element found in dates is selenium, which has shown to improve immune function and prevent cancer (8), (9). It is because of all these amazing properties that dates are said to have the potential to be one of the best foods for the future.
Dates Contain Dietary Fiber
Apart from having high amounts of energy and carbohydrates, dates are also extremely rich in dietary fiber, about 6.4 to 11.5% of the total fruit (10). Most of the fiber present in dates is in an insoluble form, which adds roughage to the digestive system. This helps to lower your cholesterol, keep your blood sugar in control, and aid weight loss (11). A study showed that about 100 grams of dates contain roughly 8 grams of fiber (12). Studies show how they can even help prevent colorectal cancer without inducing changes in the microbiota (13). But what about the consumption? What ways can we consume dates in?
Various Ways Of Consuming Dates
You don’t just have to eat a date as is (although that is one of the best ways to enjoy it) – there are so many creative ways to incorporate these little superfoods into your daily diet. Some of the most common ways of consuming dates are listed below:
Transform your date into a power-packed snack by removing its seed and replacing it with a nut of your choice. Whether you stuff it with an almond, walnut, pistachio, or a bite-sized chocolate, the result will be delicious. You can blend dates into a smoothie or a milkshake and carry it with you as a snack on-the-go. Grind some dates to make a paste and use it as a topping for pancakes or waffles or add it to your breakfast cereal. A very popular Middle Eastern desert, Maamoul, is made by filling date pudding inside cookies. Chop some dates into small pieces and add them to salads. Serve diced dates over some desserts like ice creams or frozen yogurt. Make a homemade trail-mix by mixing almonds, cashew nuts, pistachios, raisins, and dates.
Coming to the most important question – what effect do dates have on blood sugar levels?
Effect Of Dates On Blood Sugar Levels
A study was done in 2009 to test the effect of two varieties (Medjool and Hallawi) of dates on blood glucose levels. Ten people were made to consume 100 grams of either of these dates per day. After 4 weeks, the studies showed that none of their blood sugars or triglycerides increased. The study concluded that regular consumption of dates does not affect the blood glucose levels of healthy people, despite their high sugar content in dates (14). So, is it safe to say that diabetics can eat dates as well, without worrying about jeopardizing their blood sugar levels? I think it is. But, all diabetics should check their blood sugar levels and understand their individual response to certain foods. This is important. Though there is not much research found on the recommended daily intake of dates, most physicians advise their diabetes patients to eat not more than 3 dates per day. How many dates can a diabetic eat? Not more than 3 dates per day Is date syrup good for diabetics? Only in moderation. It is better to eat whole dates than having date syrup. Do dates increase blood sugar? No, they do not have a significant impact on the blood sugar levels. But, as discussed already, the effect of dates on a person’s blood sugar levels depends on their specific condition. It is always best to consult a doctor. What is the best time to eat dates? Dates have a high fiber content which makes it ideal for consuming them in the morning to make you feel full for a long time. Can dates increase blood pressure? No, there is currently no evidence that suggests that dates can increase blood pressure. However, studies suggest that dates can help regulate blood pressure levels (15). Can we eat dates on an empty stomach? Yes, you can eat dates on an empty stomach right in the morning before a workout to give you a boost of energy to fuel your workout (12). Should dates be refrigerated? Yes, dates can be refrigerated in an airtight container for 6 months to keep them fresh. Do let us know if you found this post useful by commenting in the box below.
