Diabetes: According to dieticians, dates are considered one of the healthiest dried fruits. Rich in good nutrients and full of natural sugars, dates are known to promote gut health as they are also rich in moderate amounts of selenium, copper, potassium, magnesium, manganese, iron, phosphorous and calcium. However, since diabetics are advised to avoid high-sugar and high-calorie foods, which can increase their blood sugar levels, let us know if they can consume dates?
In the human body, blood sugar levels are controlled by insulin, a hormone that is poorly produced by people with diabetes. In the absence of sufficient amount of insulin, glucose is not used in the body.
Date palm, that is, the fruit growing on the tree, which is also called chuhara. According to the US Department of Agriculture, dates contain 67 calories and about 18 grams of carbohydrates. According to the National Center for Biotechnology Information, this dried date contains two grams of fiber, or eight percent of the fiber intake in a day. Apart from this, according to a research published in NCBI, 50-100% of the recommended dietary fiber intake is fulfilled from 100 grams of dates. Along with this, dietary fiber helps the body absorb carbohydrates at a slower rate, which reduces the risk of rapid rise in blood sugar.
According to a 2011 study published in Nutrition Journal, ‘Glycemic reflects five varieties of dates in healthy and diabetic subjects’, sweet, bite-sized and wrinkly fruits are classified with a low glycemic index. As part of the study, researchers analyzed five common varieties (Farad, Lulu, Bo Ma’an, Dabas and Khalas) for their glycemic index and their effects on the blood sugar of healthy subjects and subjects with type 2 diabetes. did.
The date varieties tested had a glycemic index of 46 to 55 for healthy subjects and 43 to 53 for type 2 diabetic subjects, making them foods with a lower glycemic index, the study said.
Experts recommend that diabetic patients can eat 1-3 dates. Even if their sugar level is under control and they are in regular physical activity, they still need to consult a doctor. As dates are dried, their caloric content becomes higher than that of other fresh fruits. Furthermore, given the fact that they are high in natural sugar, their consumption leads to a shortfall of immediate energy.