Dates are known for their high iron content and excellent nutritional value.This wrinkled, meaty fruit, which is native to the Mediterranean and Middle East, is typically sold dried.
Dates are frequently used in smoothies, desserts, and other foods by people who have anaemia. Yet, because of its inherent sweetness, people with diabetes frequently question whether it is safe for them.
The impact of dates on blood sugar levels is another issue. Contrary to popular opinion, you can have dates in moderation without raising blood sugar levels.
Dates – An Overview
Dates are a pleasant, useful fruit with a long list of noteworthy health advantages. In anaemic individuals, dates’ high iron content helps raise haemoglobin levels.
Dates are also a good source of calcium, magnesium, B vitamins, and vitamin K, all of which are antioxidants that protect the body. However 100 grams of dates include over 75 grams of carbohydrates, which is a lot of carbohydrates. For those who have diabetes, that can be a cause for concern.
Dates do not contain empty calories like artificial sweeteners do. As an alternative, dates include soluble and insoluble fibre that helps to control blood sugar levels.
Dates include fibre, which slows digestion and glucose absorption. It so stops the blood glucose from rising. Dates are a great food for a quick energy boost if you have hypoglycemia symptoms (low blood sugar).
Does Eating Dates Cause Blood Sugar to Rise?
Examine the glycemic index of dates to learn if they cause blood sugar levels to rise. The Glycemic Index (GI) of a food indicates how quickly the item’s sugar enters your bloodstream. Foods with a high GI are quickly absorbed by your bloodstream compared to foods with a low GI, which results in an immediate blood sugar surge.
A few popular date varieties have a glycemic index that ranges from 44 to 53, which is neither too high nor too low. As a result, when ingested in moderation, dates are less likely to raise blood sugar levels. Furthermore, a study demonstrates that date fruit is helpful for diabetes patients’ glucose management.
According to a different study, consuming the five popular dates—(Fara’d, Lulu, Bo ma’an, Dabbas, and Khalas) —does not significantly raise postprandial glucose levels. Overindulging in dates won’t necessarily produce the same results, though.
Another element to take into account is the glycemic load (GL). Based on the quantity of carbohydrates in a typical dish, it calculates the blood sugar increase. Dates have a Glycemic Load of about 18, which is in the middle of a high and low range. Hence, they are safe for everyone, including those with diabetes, if ingested in moderation.
Dates: How to Eat Them for Improved Blood Sugar Control
Due to the fibre and natural sugars they contain, dates might help you feel energised and full for longer. Before or after an exercise, or in the afternoon when you might start to feel lethargic, try munching on a few soaked almonds or dried dates as a snack.
Dates are heavy in calories and carbohydrates, therefore it’s important to eat them in moderation. For instance, 2-3 dates per day are typically acceptable if you have diabetes, but eating more than that or include additional sweet snacks in your diet could raise your blood sugar levels.
These are several beneficial ways to eat dates:
- To balance the energy increase, eat a few dates along with a handful of nuts like almonds and walnuts.
- Use dates instead of sugar or another sweetener to make the dish sweet enough. For a breakfast that is very nutrient-dense, you might add one or two chopped dates to oatmeal.
- Many dates and low-carb fruits can be blended to make a hydrating, healthy smoothie. For diabetics, it can be a dessert or a sweet beverage.
- Dates can be consumed raw, added to salads, or pureed to make shakes and smoothies.
As long as you limit your intake to 2-3 dates each day, eating dates shouldn’t cause a spike in your blood sugar levels.
Be aware of how many dates you eat if you have prediabetes, diabetes, or trouble controlling your blood sugar levels. Moreover, bear in mind that dates come in various sizes when planning your snack’s serving size.
Overindulging in dates can cause unexpected blood sugar rises, particularly in diabetics.