Diabetes is a group of metabolic diseases characterized by persistently high blood sugar levels. Elevated blood sugar levels are the most prominent symptom in patients diagnosed with diabetes.
According to the International Diabetes Federation, 537 million adults will be diagnosed with diabetes in 2021. Diet and eating habits play a big role in the lives of people with diabetes. It is generally recommended to avoid foods with a high glycemic index and limit carbohydrate intake.
Dates, the fruit of the date palm tree, are usually consumed dried and with the seeds removed. It is known that it is packed with naturally occurring sugars in its seemingly small size.
Degret Nour dates and Medjool dates are the most commonly consumed date varieties. As a result, there is considerable debate about the consumption of dates by diabetics due to their high fructose content. So, in this article, we will look at how diabetics can incorporate dates.
Types of diabetes
There are two main types of diabetes.
Type 1 Diabetes – This category of diabetes causes the pancreas to not produce enough insulin due to loss of beta cells due to an autoimmune reaction.
Type 2 Diabetes – This category of diabetes causes the body’s cells to develop a high resistance to insulin, a hormone that helps cells take up glucose. High resistance causes glucose to move into the bloodstream, raising blood sugar levels.
Gestational diabetes – A type of diabetes that only develops during pregnancy. Immediately after childbirth, levels drop to normal. However, 50% of women with gestational diabetes will develop T2D in the future.
In this article, learn about the benefits of consuming dates for diabetics, when and how much to consume, the best way to eat them, and the side effects.
different types of palm trees
More than 18 varieties of dates are harvested in the UAE alone. Although there is currently a wide variety of dates available in terms of price, quality, origin, brand, etc., the physical and chemical properties of dates determine the impact they have on the human body when consumed.
Generally, more expensive dates are considered to be of better quality, but their nutritional value may vary. However, what remains common is that they all have low to moderate glycemic index levels.
Dating is one of the oldest!! It has grown all over the world and there are hundreds of different types. Kodli, Kimia, Oman, Karasu, Rutana, Sukari, Sehri, Segae, Ajwa, Hilari, Munifi are the most common dates around the world.
Diabetics may use medjool dates in place of sugar when making smoothies, shakes, or desserts. Additionally, Omani dates can be used in baking as a sugar substitute. Both have a high water content and are sweet and delicious. Hayani is another type that can be used in cooking and baking. However, you can select any type of date that is locally available.
Some cultures around the world make a mouth freshener called “chuhara” from dates. Halawi dates are a great option for this. Degrette has a lower sugar content than other date varieties and can be eaten raw. A good choice for diabetics.
Kimia dates, perhaps the most popular, are easily found on the market and are of excellent quality and taste. But again, dates should only be consumed in moderation. Apart from this, it is recommended to regularly check your blood sugar levels before and after meals. Continuous blood glucose monitoring is the best way to measure postprandial patterns (CGM).
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Nutrient content of dates
The nutritional value of Medjool dates (100g) according to the USDA is as follows:
- 21.3g water
- Energy 277kcal
- Protein 1.81g
- Total fat 0.15g
- Carbohydrate 75g
- Glucose 33.7g
- Fructose 32g
- Total dietary fiber 6.7g
The most commonly available dates are all rich in minerals and salts. It contains more protein than other fruits such as apples, bananas, and oranges.
There is proven research proving the nutritional and pharmaceutical benefits of dates. It’s rich in phenols, antioxidants, and even micronutrients that help with insulin resistance. Therefore, they are beneficial for diabetics.
Are dates good for diabetics? Check the GI value
Due to the natural sweetness of dates, there is a common misconception that people with diabetes cannot consume dates. The key here is moderation. Due to the high amount of naturally occurring sugar in dates, consuming large quantities of dates can be dangerous for people with diabetes.
Glycemic index (GI) is a term used to measure the ability of a substance to raise blood sugar levels when taken alone. Also, despite being naturally sweet, dates have a low GI (44-53) and a medium GL.
A diet with a high glycemic load is associated with an increased risk of developing type 2 diabetes and cardiovascular disease. Therefore, diabetic patients can consume a diet characterized by a low glycemic load, taking into account the glycemic index and intake.
One study compared the differences in GI levels between diabetics and healthy participants when consuming different types of dates. The GI of dates ranges from 30.5 to 61.6, which puts dates in the low to medium GI category.
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Benefits of eating dates for diabetics
1. Reduces risk of cardiovascular disease
Research shows that the fiber in dates reduces the risk of cardiovascular disease by lowering LDL cholesterol and total cholesterol.
Increasing your intake of dates provides your body with the required amount of fiber and reduces blood cholesterol levels. Before being absorbed, the fiber particles bind to cholesterol molecules in the blood and are excreted out of the body and feces.
Fiber is also known to reduce blood pressure and inflammation. Therefore, consuming dates may help regulate cholesterol levels and blood pressure, reducing the risk of diabetes.
2. Regulate blood pressure
Dates are rich in potassium and magnesium. They help maintain osmotic balance, help maintain osmoregulation, and regulate blood pressure.
In layman’s terms, “osmotic balance” refers to the balance of body fluids within the human body that avoids dilution and concentration of body fluids. The fiber found in dates also controls sugar levels and slows down digestion.
When taken with curd, it also controls blood sugar levels and is healthy for diabetics.
3. Manage potassium levels
Research shows that when potassium in the body is low, insulin is reduced and blood sugar levels are more likely to be high, which can indicate the first stage of diabetes.
50 g of dates contains about 300 mg of potassium, which increases potassium levels in the body. Potassium also helps control blood pressure.
Other benefits
- It has anti-inflammatory and antibacterial properties.
- These have been proven to help relax women during childbirth and support natural childbirth.
- Dates are known to promote digestive health
- Research reflects that it helps control lipids in diabetics.
- Consumption of dates is also known to have a positive effect on patients suffering from infertility problems.
Effect of dates on blood sugar levels in diabetes
In 2009, a study was conducted to examine the effects of two types of dates (Medjool and Halawi) on blood sugar levels. Ten subjects were given 100 g of one of these dates daily.
Studies have shown that blood sugar levels and triglycerides did not increase after 4 weeks. Despite dates being high in sugar, this study found that regular consumption of dates had no effect on blood sugar levels in healthy adults.
May I mention that diabetics can also consume dates without worrying about their blood sugar levels? However, all diabetics should monitor their blood sugar levels and learn how their bodies react to different foods.
This is important. Despite the lack of data on the recommended daily intake of dates, most doctors advise diabetics to consume no more than three dates each day.
Best time to eat dates for diabetes
Dates are so versatile that they can be eaten at different times and in different ways for optimal effect. It’s also great as a pre-workout or bedtime snack, or can be mixed into porridge or cereal to make it an essential part of breakfast.
It is important to note that dates are beneficial as a snack, not as part of a heavy meal. Together with nuts, it makes a great mid-morning or evening snack.
What is the difference between fresh dates and dried dates?
The health benefits of dates, which can be consumed by diabetics, have been ignored due to the idea that the more expensive the better.
However, dried dates are one of the most readily available dried fruits, as all dates are highly nutritious, have a long shelf life, and do not spoil easily. Dried dates are most commonly found in India. Fresh dates are sun-dried or oven-dried to produce dried dates.
The dried version is high in calories and low in vitamin C, so the fresh version should be consumed as soon as possible. Dried dates have the second highest concentration of phytoestrogens of any fruit.
Nevertheless, both fresh and dried dates are safe to consume by diabetics. New evidence reveals that dietary phytoestrogens may be beneficial for people with diabetes and obesity.
Palm date recipes for diabetics
There is sufficient evidence to suggest that consuming crow dates and yogurt as a mixed meal has no significant effect on GI values.
There are multiple recipes that maximize the nutritional value of dates without compromising healthy blood sugar levels.
1. Healthy date roll
material:
- Ghee: 1/2 teaspoon
- Dates: 3/4 cup (chopped)
- Almond: 1 tablespoon
- Pistachio: 1 tablespoon
- Walnuts: 1 tablespoon
- Poppy seeds: 2 tablespoons
method:
- Cook the chopped dates in ghee in a non-stick frying pan over low heat.
- After 5-7 minutes you should start to see a lumpy texture.
- Turn off the stove and add all the nuts to form a mixture.
- Make a roll from the semi-solid mixture and place the poppy seeds on top of the roll.
- Serve the rolls chilled.
2. Date and pistachio muffins
1 serving – 12 servings
material
- Butter: 2 and 1/2 tablespoons
- Dates: 1 cup
- Pistachios: 1 cup
- Jaggery powder: 1/4 cup
- Ragi flour: 1 and 1/2 cups
- Whole grain: 3/4 cup
- Salt: 1/2 teaspoon
- Cardamom: 1 and 1/2 teaspoons
- Baking powder: 2 teaspoons
- Baking soda: 1/2 teaspoon
- Buttermilk: 1 cup
- Water: 1/2 cup
method
- Preheat the oven to 180℃.
- First, mix the butter and jaggery powder until it becomes creamy.
- Add all dry ingredients except dates and pistachios and mix well. Make sure there are no lumps.
- Next, add water and buttermilk to create a smooth muffin batter.
- Add dates and pistachios to the dough.
- Butter a muffin tray.
- Pour the batter evenly into all molds and bake for 25-30 minutes.
- Let the muffins cool in the tin for 10 minutes, then cool completely on a wire rack.
Potential side effects of consuming dates if you have diabetes
When consumed in moderation, dates do not raise blood sugar levels. Dates have a low to moderate GI value, so it is not harmful for people with diabetes to consume two dates a day. Studies show that people with diabetes can eat 7 to 10 dates a day.
Researchers found that consuming 15 grams of carbohydrates from dates had no effect on blood sugar levels. Dates also contain more fiber and minerals than regular refined sugar.
They are a great alternative to refined sugar in oatmeal, cereals, and smoothies, and have no side effects when consumed in moderation.
It is also important to make sure that dates do not contain added sugars or preservatives, as they can have negative health effects. Therefore, always read the label.
conclusion
It can be concluded that all types of dates generally have a fairly low glycemic index. Moreover, when diabetics consume them, they do not cause a significant increase in blood sugar levels.
These findings suggest that consuming dates as part of a healthy balanced diet may benefit people with diabetes. Dates have many benefits as they are rich in vitamins, minerals and most importantly dietary fiber. Most people don’t know that the carbohydrates in dates are natural sugars such as glucose and fructose.
Despite their sweet taste, these natural sugars give dates a low glycemic index and moderate glycemic load. Additionally, combining unsalted nuts with dates will further slow the release of sugar from the dates, as nuts are rich in protein and fat. These proteins and fats bind sugars and are not immediately released into the bloodstream. Therefore, consumers need to know when, how, and how much to consume.
Disclaimer: The purpose of this article is solely to share knowledge and spread awareness. It is not a substitute for professional medical advice.
Frequently asked questions (FAQ)
Q. What are the benefits of eating dates?
Helps manage diabetes, boost energy, strengthen bones, relieve constipation, promote heart health, reduce inflammation, manage anemia, and promote healthy weight gain.
Q. What happens if I eat dates every day?
Eating dates every day will help you get enough fiber, avoid junk food intake, and regularize your bowel movements.
Q. Is it okay to eat dates every day?
Yes, dates can be eaten every day as part of your daily diet as they have many proven health benefits. However, be sure to take only the recommended amount.
Q.What are the disadvantages of eating dates?
Eating large amounts of dates can cause harmful increases in blood sugar levels due to sugar and constipation due to excess fiber. Additionally, if there are impurities and it is not properly cleaned and treated, it can cause abdominal pain in people with sulfite allergies.
Q. What is the difference between figs and dates?
Date palms grow on date palm trees and figs grow on fig trees, and they are two completely different species. They also look different, with figs being round and round while dates are oval and wrinkled. Dates tend to be higher in fiber and sugar than figs.
Q. Do dates help with bowel movements?
A. Yes, dates are rich in dietary fiber, which softens the stool and increases its size and density, making it easier to pass, cleansing the colon and relieving constipation.
Q. Is it okay to drink water after eating dates?
Yes, it is okay to drink water after eating dates. It has no negative side effects and helps improve hydration and digestive health.
Q. Are dates good for weight loss?
Yes, adding dates to your diet can actually help you lose weight, as they are rich in fiber, which can keep you fuller for longer and help you manage your weight effectively.
Q. Are dates raisins?
No, dates are not raisins. Dates are the stone fruit obtained from the date palm tree, and raisins are dried grapes. The amount of dietary fiber is the same, but the appearance and taste are different.
Q. Can dates reduce belly fat?
Yes, a combination of healthy eating and exercise can help reduce belly fat. Plus, it’s rich in both soluble and insoluble fiber, which helps keep you feeling full for longer and protects you from hunger pangs.
Q. Do dates need to be refrigerated?
Yes, dates should be stored in an airtight container in the refrigerator to maintain moisture.
References
- 537 million adults will be diagnosed with diabetes in 2021 https://www.idf.org/aboutdiabetes/what-is-diabetes/facts-figures.html
- Nutrient profile of dates https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients
- Effect of date fruit on type 2 diabetes
https://clinicaltrials.gov/ct2/show/NCT04616066 - Glycemic index of five types of dates in healthy and diabetic subjects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112406/
- Dietary fiber is beneficial in preventing cardiovascular disease: a comprehensive review of meta-analyses
https://pubmed.ncbi.nlm.nih.gov/29276461/ - Therapeutic effects of date fruits (Phoenix dactylifera) Disease prevention through regulation of anti-inflammatory, antioxidant and anti-tumor activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/ - Effects of date (Phoenix dactylifera L., Medjool, or Hallawi Variety) consumption on serum glucose and lipid levels and serum oxidative status by healthy subjects: a pilot study
https://pubmed.ncbi.nlm.nih.gov/19681613/ - Glycemic index of dates and date-yoghurt mixed meals. Are dates “sweets that grow on trees”?
https://pubmed.ncbi.nlm.nih.gov/12627179/ - Glycemic index of five types of dates in healthy and diabetic subjects
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112406/ - Effect of date and raisin snacks on glucose response in type 2 diabetes http://nfsr.sbmu.ac.ir/article-1-59-fa.pdf
our review process
The entire review process involves a level of screening and evaluation by an efficient group of writers, editors, and certified medical professionals. We are committed to writing parallel, medically supported, evidence-based articles with the aim of establishing long-term healthy lifestyle habits.
editorial team
Author – Aditi Shenai, Master of Nutrition and Applied Nutrition
Medically Reviewed – Dr. Poonam Sharma
Latest review date: April 5, 2023
