Dates and diabetes
People with diabetes need to limit their carbohydrate intake to keep blood sugar levels stable.
A study showed that diabetic patients did not experience high blood sugar after eating the equivalent of 7-10 dates. However, researchers note that this fruit is rich in calories, with 100 grams (g) of date flesh providing approximately 314 calories.
Glycemic index and glycemic load
Foods that cause a faster and greater rise in blood sugar levels have higher glycemic index values. By contrast, foods with a low GI will cause your blood sugar levels to drop. Health care providers consider foods with a GI value of less than 55 to be foods with a low GI.
According to research from multiple studies, the average glycemic index of dates is 42. This ranks them as a low-sugar food and safe for diabetics when eaten in moderation.
However, what does "moderately" mean when it comes to dates? We need to look at the glycemic load of a food, to answer this. The glycemic load takes into account the serving size of a particular food when calculating its effect on blood sugar. Dates have an average glycemic load.
Benefits of dates for diabetes
Dates are rich in a variety of nutrients, including magnesium and potassium. It is also a good source of fiber, carbohydrates and antioxidants. Several studies have investigated its medicinal and nutritional effects. Several nutrients and compounds found in dates may benefit patients with diabetes and insulin resistance.
Fiber
Dietary fiber helps slow down the absorption of sugar into the blood, which helps prevent high blood sugar. Studies have found that the incidence of diabetes is lower among people who consume more fiber in their diets. Dietary fiber also helps nourish a person's beneficial gut bacteria, an important part of human health.
Magnesium
Dates contain 26 milligrams of magnesium. This is equivalent to 8% of the RDI for females or 6% for males. Magnesium may be beneficial for people with diabetes because it plays a role in controlling blood sugar. Scientific studies show that people with type 2 diabetes often have low levels of magnesium in the body. Magnesium intake may reduce the risk of type 2 diabetes. It also plays a role in regulating blood pressure, which is important for those with diabetes. This is because those who have the condition have a higher risk of high blood pressure.
Potassium
Each serving of exercise contains 334 mg of potassium. This equates to approximately 10% of the recommended daily intake for an adult male and about 13% for a female. Studies have found that people with low potassium levels tend to have higher levels of insulin and glucose than those without other health problems. These are the signs of diabetes. In addition, potassium is an important nutrient for regulating blood pressure.
Antioxidants
Dates contain powerful antioxidants that may benefit diabetics and can reduce inflammation in the body. Inflammation may have a role in both type 1 and type 2 diabetes and associated metabolic disorders, such as obesity and hypertension.
