Find out how Dates can help you fight Diabetes!

Diabetes usually means a big “NO” to sugar intake. But how far is this true?

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Most studies show that it is not.

Diabetes is the fastest growing disease in the recent times. Although diabetics are not required to abstain from sugar entirely, they are advised to limit its intake.

So, what do you do when you need to satisfy your sweet tooth? Eat dates, of course!

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Dates are small and sweet fruits and have a surprisingly low glycemic index. Studies have been done to determine the effects of consuming dates on blood sugar levels. They concluded that eating dates does not cause a spike in the blood glucose levels.

In fact, they are extremely healthy – packed with an array of vital nutrients.

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Let’s read more on why dates are one of the healthiest snack options for you.

1. Dates – An Overview

Dates are one of the most commonly eaten foods in the Middle East. Their amazing nutritional qualities and health benefits are well known to people across the globe. The date palm is called “The Tree of Life” because of the long shelf life and rich nutritional profile of its fruits (1).

Apart from containing a high amount of fructose, they also contain an opulence of fiber and nutrients like vitamins A, K, and B-complex, iron, calcium, sodium, potassium, magnesium, and zinc. The presence of these nutrients in dates helps prevent constipation, heart diseases, intestinal problems, anemia, and diarrhea, among other conditions (2).

All well. But what about diabetes? What’s the connection between dates and diabetes?

2. Dates For Diabetes – What Does Science Say?

Numerous studies have been done to determine the GI of dates and their effect on people with diabetes.

A study done in 2011, published in the Nutrition Journal, was carried out to find the glycemic indices of five varieties of dates. It showed that when diabetics consumed dates, their postprandial glucose levels did not skyrocket. It also showed that dates could offer potential benefits for diabetic patients when consumed in moderation along with a healthy balanced diet (3).

Another study done in 2003 tested the glycemic index of a single variety of dates, alone and mixed with plain yogurt. It showed that in both forms – when consumed as is and when mixed with yogurt – the GI of Khalas dates is low, and it could be of benefit to diabetic patients (4).

A similar study was done in 2002 to determine the glycemic indices of three commercially available varieties of dates. It concluded that even though there were significant differences in the glycemic indices of different types of dates, the fact remained that consuming any of those varieties was beneficial in the glycemic and lipid control in diabetics (5).

So, can sugar patients eat dates? Let’s find out.

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