Are Dates Good For Diabetes? Know Its Benefits, Side Effects, & More

Also Read: Kimia Dates For Weight Loss: 15 Benefits For Health! 

Can Dates Increase Blood Sugar?   

Dates are a sweet and nutritious fruit that is safe for people with diabetes, as it ranks low on the Glycemic Index (GI) scale, which is 42. According to the National Institutes of Health, eating two to three servings of dates per day is good for diabetics, and it generally does not increase blood sugar levels.  

The glycemic load (GL) is also a useful indicator of how a food affects your sugar levels, as it considers the number of servings consumed and the amount of carbohydrates contained in that serving. It is recommended that people with diabetes should eat foods with a low GI, which helps to regulate blood sugar levels properly.  

Also Read: Kimia Dates: Health Benefits And Nutritional Value 

Can Type 2 Diabetics Eat Dates?  

Yes, they can eat date in moderation. Many people believe that you should avoid consuming dates if you have diabetes because they contain fructose. In general, people with diabetes should eat foods with a low GI index. Foods with a high GI increase blood sugar level. However, dates are a low-GI food with an average glycemic index (GI) of 42.   

If you have diabetes, eating unsalted nuts and dates is a good idea. The protein and fats in nuts combine with the sugar in dates to slow down the sugar's release into your bloodstream. This can help avoid any sudden spikes in your blood sugar levels.  

Fibre also slows down the absorption of sugar in the body, which is essential for people with diabetes. Although eating one or two dates at a time is safe, it's best to check with your doctor before indulging, as your blood sugar levels may slightly increase after eating them. 

How Many Dates Should A Diabetic Eat Per Day?   

Dates have been consumed for over 6,000 years and are a delicious and nutritious fruit. Although people with diabetes may be concerned about their high sugar content, consuming 4-5 dates daily can help satisfy their sweet cravings and curb hunger.  

Compared to other foods, dates have a low glycemic index (GI) and medium glycemic load (GL), making them a healthy snack for diabetics when eaten in moderation. Combine dates with protein and fat sources such as almonds to regulate blood sugar and slow digestion. Remember that all food should be consumed in moderation. 

Who Should Not Eat Dates?   

Is sugar in dates harmful? Dates are nutritious, but there are some situations where it's not recommended to eat them. 

1. People With Irritable Bowel Syndrome (IBS): People with IBS may be sensitive to foods containing FODMAPs, small-chain carbohydrates that some people find difficult to digest. Because dates contain fructose, it may result in abdominal bloating and indigestion.  

2. After A Heavy Meal: Dates are high in fibre and take longer to digest. Eating a lot of dates after a heavy meal can leave you feeling full and uncomfortable.   

3. Individuals Who Are Allergic - In rare cases, some people may be sensitive or even allergic to dates. If this may apply to you, consult your healthcare professional first.   

4. People Suffering From Diarrhea: The dates contain sorbitol, a sugar alcohol that may worsen bowel movements in some people. Therefore, it is recommended that you limit or avoid dates until your stool returns to normal.   

Aside from these instances, there is no “bad” time to eat dates. In fact, it's so nutritious that it's perfect as a snack or as part of a meal. Remember, your body can digest food 24 hours a day.  

Which Dry Fruit Is Good For Diabetes?  

Dry fruits are an easy addition to a healthy diet. Nuts are a good protein and healthy fat source for people with diabetes. Some of the best dry fruits for diabetics include:   

1. Almonds    

Almonds are known to increase HDL cholesterol levels required to keep your arteries healthy and improve blood sugar levels. Studies have shown that eating almonds for 12 weeks (about 3 months) can help to improve blood sugar levels. Not only this, but they also reduce the risk of heart disease, which is a common concern for people with diabetes.  

2. Walnuts    

Walnuts contain a lot of calories, but studies have shown that they do not significantly affect body composition or weight. Are walnuts suitable for diabetics? Researchers gave diabetic patients either a diet containing walnuts or a low-calorie diet for six months. They observed that consuming a diet supplemented with walnuts could improve the HDL: LDL ratio and significantly increase blood sugar levels in people with diabetes.   

3. Cashew Nuts    

Cashews improve the HDL: LDL cholesterol ratio and reduce the risk of heart problems. The study gave type 2 diabetes patients either cashew-containing or regular diabetic foods. After 12 weeks, people who followed a cashew nut supplementation diet showed lower blood pressure levels and higher HDL cholesterol levels. Cashews also help improve sugar levels in diabetics.   

4. Peanuts    

Peanuts contain a lot of protein and fibre. They are suitable for weight loss and may reduce the risk of heart problems. This study examined the effects of peanuts on the diet of overweight women at risk for type 2 diabetes. Including peanuts in your diet has been shown to help you properly manage diabetes and control your appetite. Peanuts can be considered one of the dried fruits for diabetics as they can help in controlling weight, which has a significant impact on the risk of developing diabetes.  

Nutritional Value Of Dates 

From 100 grams of dates, you can get the following nutrients: 

Dietitian’s Recommendations    

Dates, a meaty, delicious and nutritious food, have long been a source of controversy for diabetics. Dates contain easily digestible nutrients that help regulate the body's metabolism. It is an essential factor in controlling blood sugar levels and maintaining weight. Dates are rich in calories, containing 314 calories per 100 grams. However, when combined with protein and fat sources such as almonds, the fibre in dates helps digest carbohydrates more slowly and aids slow digestion, reducing blood sugar spikes.  

Dt. Lavina Chauhan 

The Final Say 

While determining whether dates are good for diabetes, we concluded that they are low-glycemic index foods and can be consumed by diabetics in moderation. Dates are good for maintaining overall health. They can provide you with enough fibre, vitamins, minerals, antioxidants, and phytoestrogens. Although they are good for your health, be sure not to exceed the limit as they may cause side effects. Also, consult your doctor if you have allergies, irritable bowel syndrome, or other health issues. For more information, you can visit ToneOp! 

 FAQs  

1. How many dates should a person go on in a day?    

Dates may help you lose weight, but only if consumed in limited quantities. Too much can lead to weight gain. Eat 4-5 dates daily to satisfy your sweet tooth and curb hunger.   

2. Is khajoor good for diabetes? 

Well, the glycemic index of khajoor is moderate, at 42, so it is okay to eat 2-3 servings of khajoor for diabetes. 

3. Is khajoor good for health? 

Of course, eating khajoor is good for your health. They are enriched with vitamins B, C and D and have a good amount of fibre, antioxidants, and minerals like potassium and magnesium. You can eat 3-4 servings of dates daily to boost your energy and get essential nutrients. 

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