Dates have been part of people’s diets for centuries. Dates are a mine of nutrients such as protein, carbohydrates, fibre, fat, calcium, iron, sodium, vitamin C and vitamin A. They are rich in soluble and insoluble fibre and have a high caloric content compared to other dried fruits. In the Middle East, dates are the most consumed fruits and their amazing health benefits are attributed to their great nutritional qualities.
There is a myth that diabetics are not supposed to consume dates because they are high in sugar and calories. In addition, dates are dried fruits, which means that their calorie content tends to be higher than that of fresh fruit. Let’s see if diabetics can eat dates or not.
Can Diabetics Eat Dates?
A study published in 2002 determined the glycemic index of dates, which showed that consumption of these fruits was beneficial for the control of blood sugar and lipids in people with diabetes.
Another study published in the European Journal of Clinical Nutrition showed that Khalas dates, when consumed alone or in mixed meals with plain yoghurt, have a low glycemic index. It is beneficial for the control of blood sugar and lipids in diabetic patients.
According to a 2011 study published in the Nutrition Journal, dates offer powerful health benefits for diabetic patients when consumed in moderation and as part of a healthy and balanced diet. The study was conducted to find out the glycemic indices of five varieties of dates and the results showed that when diabetics ate dates, their postprandial glucose levels did not increase.
According to a study published in the International Journal of Clinical and Experimental Medicine, dates can help regulate blood sugar because of their low glycemic index, antioxidants and fibre. Thus, eating dates can be beneficial for people with diabetes.
Another study published in the Journal of Agricultural and Food Chemistry showed the positive effect of dates on blood glucose levels. The study involved 10 people who had to eat 100 g of dates per day and, after 4 weeks, no increase in blood sugar or triglycerides was observed.
According to the American Diabetes Association, attention should be paid to portion sizes when consuming dates.
How many dates can diabetics consume in a day?
Diabetics can eat 2 to 3 dates a day as long as they maintain healthy eating habits.
To conclude… So, regardless of whether the dates are high in calories and sugar, a diabetic can consume dates by controlling portion sizes.