Khaberni - The "Healthline" website states that dates are characterized by their excellent nutritional benefits and natural sweetness, and because they are a natural source of fructose, they may pose a concern for diabetics.
However, due to their low glycemic index, diabetics can moderately consume dates. Additionally, available evidence suggests that dates do not negatively impact blood sugar levels in type 2 diabetes patients.
What are the potential health benefits of dates?
In addition to their fiber content, dates provide a large array of vitamins and minerals that may offer health benefits. Dates are also a source of antioxidants, which are beneficial compounds that can help reduce inflammation and oxidative stress.
Due to their richness in fiber, vitamins, and minerals, dates may offer health benefits such as supporting the digestive system, improving immune health, and heart health.
Moreover, research suggests that diabetics can include dates as part of a balanced diet that includes foods like fruits, vegetables, and low-fat proteins.
Despite the need for more long-term randomized clinical trials, improvements in high-density lipoprotein levels and total cholesterol levels were observed in a randomized trial conducted in 2020.
How do dates affect blood sugar?
The glycemic index is a method of measuring the impact of carbohydrates on blood sugar levels.
It is measured on a scale from 0 to 100, where pure glucose (sugar) is given the number 100 - the highest level that blood sugar can rise after eating.
Carbohydrates with a low glycemic index have a glycemic index of 55 or less, while those with a high glycemic index have 70 or higher, and those with a medium glycemic index fall right in the middle, with a glycemic index ranging from 56 to 69.
Food with a low glycemic index may cause less severe fluctuations in blood sugar and insulin levels.
Food with a high glycemic index causes a rapid increase in blood sugar, which can lead to a sharp decrease in blood sugar for those who have difficulty controlling their blood sugar fluctuations.
Diabetics can eat a variety of foods, and some may prefer to stick to foods with a low glycemic index.
Despite their sweetness, dates have a low glycemic index, which means that when consumed in moderation, they are a nutritious option for diabetics.
If you have diabetes, consider pairing dates with a protein source, such as a handful of nuts, which helps your body digest carbohydrates more slowly, helping to prevent spikes in blood sugar.
It is also important to consider portion size, as a relatively small portion size corresponds to the medium glycemic index of dates.
While there is still a need for more extensive and longer-term studies, the available evidence suggests that dates are not associated with any significant changes in blood sugar levels or deterioration in blood sugar management in type 2 diabetes patients.
