Are dates good for diabetics? For people with diabetes, eating something sweet could potentially affect their blood sugar. However, not all sweet treats can cause diabetes attacks. Are dates one of them? Can you eat dates if you are dealing with blood sugar issues or diabetes? Let’s find out.
Dates may be a good snacking option for a normal person because of their rich nutrients and minerals. However, a diabetic person should not ignore the presence of sugar and carbohydrate in dates. Substances like fructose, sucrose, and glucose present in dates can be harmful to your health.
Furthermore, doctors will never encourage you to go overboard with carbs. Hence, dates are not the safest choice for you. Nevertheless, it is still safer than many other fruits and, therefore, can be consumed in moderation. To be exact, eat no more than 1-3 dates in a week.
Here are a few more details:
One dried date contains 67 calories and 18 grams of carbohydrates. This amount is already high, making dates a minor concern in managing blood sugar levels. However, the generous amount of fiber present in dates can slow down the absorption of carbohydrates. Thus, it will not cause an alarming spike in your blood sugar. Additionally, the GI score of dates is 45, which is ten less than the safety mark of 55. When we consider all these factors together, we do not see a dire need to abandon them completely.
Some benefits of dates that make them good for occasional consumption:
Glycemic Index (GI)
Dates have a low glycemic index, with only 45 in 3 seeds. Since this is below 55, it’s technically safe. Medical experts suggest that dates have a healthy and safe glycemic index when consumed in moderation.
Dates are free of fat.
Part of diabetes management is weight control. Fortunately, dates are free of fat and cholesterol. They are a good snack as they do not cause weight gain.
Dates are rich in fiber.
Any food that contains high fiber helps manage diabetes. A lack of fiber can cause a spike in the blood sugar level. Fiber reduces the absorption of carbohydrates, which supports blood sugar control.
Dates are full of nutrients.
Aside from fiber, there are other nutrients that dates have. These include Vitamin C, iron, zinc, potassium, calcium, phosphorus, magnesium, and copper.
Although dates have massive health benefits, people with diabetes should be extra cautious about eating them. This is due to the fact that they are a great source of fructose. Furthermore, do not forget to inquire with your healthcare professional before adding dates to your diabetics meal plan.