Are Dates Good For Diabetics: YES YES YES!
Are you a diabetic who loves eating dates but are scared of eating them? You’re going to love the answer we have for you! Patients with diabetes are so wary of this because diabetics are often advised not to consume dates or keep them to a bare minimum. This is because dates are packed with a bursting sugary punch in each bite you take from them.
You must think how crazy it is for someone to even double question the idea by asking, “Are dates good for diabetics?” To the surprise of many of us, the kind of sugar contained in dates is in fact not harmful for diabetes. However, there’s a catch to whether dates are good for diabetics and we cannot emphasise this enough, it should always be consumed in regulated quantities only.
Dates contain wonderful quantities of fibre in them while being almost like a storehouse of multiple nutrients. Hence, despite the sugar content they have, the high fibre content facilitates your body to absorb sugar very slowly into your body and bloodstream. Hence, they are a safe and even a healthy option for patients with diabetes if consumed in moderation.
Clearly, dates are good for diabetics and right away deserve to be scratched off from your list of “don’t eat these: prohibited food items.” But surely you still have doubts and reservations that still culminate in the question: are dates good for diabetics? To understand those, let us understand further in detail what makes something as sweet as dates to be permissible for consumption by diabetics.
How Are Dates Good For The Diabetics?
Carbs are almost always a no-no for patients with diabetes. Carbs are not all bad and some are even recommended in your daily intake. Hence, the common question we’re all hearing these days: are dates good for diabetics? Now if you find yourself wondering what these carbs are and where can we have them, you should first understand how blood sugar levels are impacted by something known as the glycemic index.
The impact of carbohydrates like those from the consumption of dates is directly reflected in blood sugar levels. Glycemic Index (GI) gives an approximate impact of how blood sugar levels are impacted upon consumption of carbohydrates. This is a scale of 0 to 100 wherein 100 is the highest level your blood sugar can spike to. Here, the GI of 55 or lower is something diabetic patients should aim for.
Upon consumption of foods with a high glycemic index, the level of blood sugar spikes up like crazy. Now in people with diabetes, this spike is even sharper due to the low capacity to absorb sugar levels. At times there can even be an accumulation of sugar that can spike blood sugar levels to very dangerously high levels. How then, can we say that dates are good for diabetics?
Despite being the power punches of sweetness, dates have a fairly low glycemic index. Hence, they don’t harm the blood sugar levels. And of course, the high fibre content of dates makes it all the better for diabetics. Thus, if dates are consumed in moderate quantities, dates are an excellent way to sweeten your mouth after a meal. Make sure to never exceed this limit, i.e., never have more than a couple of dates at once.
Hopefully, the bemusing tale of are dates good for diabetics isn’t a question still. All these varieties of dates have one thing in common though. They are all super-rich sources of fibre and are safe for consumption for patients with diabetes.
To name a few, some of the most commonly known varieties of dates are:
- Medjool Dates
- Mazafati Dates
- Piarom Dates
- Dayri Dates
- Ameri Dates
- Deglet Noor Dates
- Rabbi Dates
- Halawi Dates
- Khudri Dates
In addition to the varieties of dates, these are great storages of nutrition as well. Let us see how.
Dates And Nutrition
Dates are often bursting with many nutritional qualities and values. This makes the case that dates are good for diabetics as well in more than one way. Dates contain a significantly good quantity of fibre, as we have mentioned earlier as well and some quantity of protein as well. The calorie content of dates is somewhat similar to other dried fruits like raisins and so is the quantity of carbohydrates as well.
- Control blood sugar: By slowing down digestion dates help reduce the level of sugar in our bloodstream which hence controls the overall sugar level in our body.
- High fibre: Apart from controlling blood sugar levels, dates are good for diabetics because they aid in digestion and hence, easier bowel movements. They do so by slowing it which further slows down the sugar levels in our blood from spiking.
- A storehouse of nutrients: Dates are a very rich source of various minerals and nutrients overall. They are a rich source of potassium, manganese, iron, copper, magnesium and vitamin B6, to name a few. These vitamins and minerals are another reason why dates are good for diabetics. Hence, yet another and a very nutritious reason why dates are great for diabetics.
- Potential to promote the growth of the brain: Dates have properties that help curb inflammatory markers like IL6 to a certain extent that leads to conditions like Alzheimer’s. Studies have been conducted on mice to show that its consumption also helps curb the production of plaques that can disrupt communication among brain cells. Also, regular consumption of dates also helps enhance memory and reduce stress-related anxiety conditions.
- Better bone health: Among various minerals that dates contain are calcium, phosphorus, magnesium and potassium which are a great source to prevent orthopaedic problems like osteoporosis.
Having learned all that dates have to offer, clearly, dates don’t deserve to be on the no eat list of diabetic patients. In conclusion, once again to address all doubts regarding are dates good for diabetics, we say YES! Go for them even if you have diabetes for your daily dose of sweetness and nutrition, all of it in moderation.
FAQ – Frequently Asked Question
Q1. What fruits diabetics must include?
Ans. As a rule, diabetic patients must avoid very sweet fruits. It is not impossible but difficult indeed to find such fruits. Some of the fruits that diabetic patients can have are apples, oranges, berries, peaches, peaches, apricots and kiwis.
Q2. Which dried fruit is best for diabetics?
Ans. Patients with diabetes can enjoy having dry fruits. The only catch is to bear in mind that they should have a low glycemic index. Some of the dry fruits that diabetic patients can have every day are walnuts, dates, raisins, dried apricots, and pistachios to name a few.
Q3. Can diabetics eat dates?
Ans. Yes! Dates are a rich source of fibre that has a low glycemic index. As a result, they lessen their blood sugar levels despite the perception of them being sweeter than honey so will spike blood sugar like anything.
Q4. Are figs good for diabetics?
Ans. Fibres are there in figs. Hence, they help slow down digestion which ultimately controls the blood sugar levels. Hence, figs are an absolute go-to for diabetic patients.
Q5. Can diabetics eat fruit?
Ans. Yes, diabetic patients can have fruits as long as they are low on the glycemic index. Some of the fruits they can have are oranges, apricots, peaches, and apples to name a few.
Q6. What happens if I consume too many dates?
Ans. Having dates is good for your health due to their wonderful properties like being an antioxidant, controlling blood sugar levels, and aiding in digestion. However, their consumption should always be in moderation as an excess of anything is good for nothing. Diabetic patients should especially bear this in mind.