Dates are well-known for his or her excellent dietary value and high iron content. This wrinkled, fleshy fruit from the Mediterranean and Middle East is generally available dried.
People affected by anemia often add dates to desserts, smoothies and other dishes. However, as a result of its natural sweetness, individuals with diabetes often wonder whether it is protected for them.
There can also be concern in regards to the effects of dates on blood sugar levels. However, contrary to popular belief, you possibly can eat dates sparsely without raising your blood sugar levels.
Let’s learn the way dates help control blood glucose despite being a natural sweetener.
Dates – overview
Dates are a sweet and versatile fruit that has many impressive health advantages. The high iron content in dates helps to extend hemoglobin levels in individuals with anemia.
Dates are also wealthy in health-protecting antioxidants, calcium, B vitamins, magnesium and vitamin K. However, they could be high in carbohydrates as 100 grams of dates contain almost 75 grams of carbohydrates. This could be a problem for individuals with diabetes.
Dates aren’t empty-calorie foods like artificial sweeteners. Instead, dates contain soluble and insoluble fiber, which helps stabilize blood sugar levels.
The fiber in dates slows down the digestion and absorption of carbohydrates. Thanks to this, it prevents the rise in blood glucose levels. If you experience hypoglycemia symptoms (low blood sugar), dates are the right snack for a right away energy boost.
Do dates raise blood sugar levels?
To determine whether dates raise your blood sugar, have a look at their glycemic index. The glycemic index of food (GI) tells you ways quickly the sugar in food is absorbed into the bloodstream. Your bloodstream absorbs high GI food faster than low GI food, causing your blood sugar to spike rapidly.
Several popular date varieties have a glycemic index between 44 and 53, which is neither too high nor too low. Therefore, dates are less prone to cause blood sugar spikes when consumed sparsely. as well as science shows that date fruit is helpful for glycemic control in diabetic patients.
Other science shows that eating five popular dates (Fara’d, Lulu, Bo ma’an, Dabbas and Khalas) doesn’t cause a big increase in postprandial glucose. However, excessive consumption of dates is not going to guarantee the identical effects.
Glycemic load (GL) is one other factor to contemplate. It measures the rise in blood sugar based on the variety of carbohydrates within the food in a median serving. Here, the glycemic load of dates is around 18, which falls somewhere between high and low GL. So, if eaten sparsely, they’re protected even for individuals with diabetes.
Ways to eat dates for higher blood sugar management
Eating dates can enable you stay energized and fuller for longer due to their fiber and natural sugar content. Try snacking on a couple of soaked almonds or dried dates before or during your workout, or within the afternoon once you might begin to feel lethargic.
Remember that dates are high in calories and carbohydrates, so moderation is vital. For example, if you’ve diabetes, 2-3 dates a day are frequently acceptable, but eating more or adding other sugary snacks to your eating regimen may cause your blood sugar levels to spike.
Here are some healthy ways to eat dates:
- Eat a couple of dates with a handful of nuts like walnuts and almonds to offset the energy boost.
- You can omit the sugar or other sweetener and use dates to supply enough sweetness. For example, add one or two chopped dates to oatmeal for a really nutritious breakfast.
- Blend low-carb fruit with a couple of dates for a refreshing, nutritious smoothie. It could be a dessert or a sweet drink for individuals with diabetes.
- You can eat dates as they’re, add them to a salad, or make mashed dates for smoothies and smoothies.
You shouldn’t feel the jump blood sugar level from eating dates, so long as you limit your intake to 2-3 dates a day.
If you’ve got been diagnosed with pre-diabetes or diabetes, or have trouble regulating your blood sugar, be mindful of what number of dates you are eating. It’s also vital to do not forget that dates are available in different sizes, so take that under consideration when portioning your snack.
Eating too many dates without delay may cause blood sugar spikes, especially in individuals with diabetes.