Do dates offer any benefits for diabetics?
Dates contain a very high percentage of sugars compared to its other nutrients. Which requires monitoring the total sugar when consumed by diabetics, and other people who are trying to control the sugar level in their bodies, and yet it often does not cause a severe increase in their sugar levels when consumed in moderate quantities,In general, eating dates in limited quantities may have many benefits for diabetics, the most prominent of which are:
Dates are a rich source of dietary fibre
The amount of fiber found in 100 grams or a handful of dates is approximately 7 grams, and it is known that these fibers may help promote the health of the digestive system and reduce the risk of constipation. It was found that consuming dietary fiber may significantly benefit patients with constipation problems, and that this may reduce the cost of treating and controlling constipation in Canada, according to a clinical study published in the Food & Nutrition Research Journal in 2015.
In fact, the recommended amount of fiber varies from person to person. It is reported to males 38 grams per day, and for females it is 25 grams per day. The ratio for pregnant women is 20-35 grams per day.
Dates are a rich source of antioxidants
Dates contain a high percentage of antioxidants, reaching about 80,400 micromoles / 100g. The content of dates is one of the highest antioxidants compared to similar types of fruits. such as figs, and dried plums, and it is mentioned that they provide many health benefits to the body, such as reducing the risk of contracting many diseases, and among the main antioxidants present in dates are the following:
- Flavonoids: (Flavonoids), which are powerful antioxidants that may help reduce inflammation.
- carotenoids: (Carotenoids), as evidence confirms their importance in promoting heart health.
- phenolic acid: Which may contribute to reducing the risk of some diseases, as it has anti-inflammatory properties.
The importance of antioxidants for diabetics lies in the possibility of reducing the complications of the disease, whether by obtaining them from food or from nutritional supplements. According to the review published in the Asian Pacific Journal of Tropical Medicine in 2016 AD,[٨] The recommended intake of antioxidants is approx 8,000-11,000 units during the day at least to prevent the risk of oxidative stress, and this required value increases in cases of disease, smoking, exposure to air pollution, or sleep disorders.
Dates may help control blood sugar
Dates contain magnesium, which may play a role in controlling blood sugar levels in people with diabetes. Diabetes patients’ consumption of a regular and high amount of magnesium may contribute to enhancing glucose metabolism and controlling blood sugar, as indicated by a clinical study published in Diabetes/Metabolism Research and Reviews in 2020.
It is noteworthy that one medium-sized date contains about 3 milligrams of magnesium. While the recommended intake of magnesium for men is approx 400-420 milligrams, and for women about 310-320 milligrams, while for pregnant women it ranges between approximately 350-360 milligrams.
Dates may help reduce insulin resistance
Eating dates may help reduce insulin resistance because it contains the following beneficial elements:
- Potassium: Dates contain potassium, which may play an important role in reducing insulin resistance.[١٤]It has been shown that low potassium levels in healthy people is accompanied by a rise in blood sugar and insulin levels, in a research published by the Johns Hopkins University School of Medicine in 2011 AD.
- Phytoestrogens: (Phytoestrogen), dates contain high levels of plant estrogen, which may reduce insulin resistance and help control blood sugar levels in diabetics and obese patients, The role of phytoestrogens, which can be obtained from food sources, was mentioned in a study published in the World Journal of Diabetes in 2015.
The percentage of potassium in dates is about 47 milligrams. While the recommended daily intake of potassium for men is approx 3,400 milligrams, and for women about 2,600 milligrams, and for pregnant women about 2,500-2,900 milligrams, depending on age.
Can diabetics eat dates?
People with diabetes must follow a special diet prescribed by the doctor, which contributes to maintaining their blood sugar levels within the normal range. Which a person eats because it differs from one type to another, and therefore the appropriate amount for them is determined according to the size.
The quantities that diabetics can eat from dates
The permissible amount of dates should not be exceeded in cases of type 1 and type 2 diabetes 1-2 tablets per day,[٢١] The same applies to pregnant women, so it should be taken in moderation, especially in the event of a high chance of developing gestational diabetes, as Pregnant women should consult a doctor about the safety of eating dates during pregnancy.
Dates are also considered one of the fruits that are very important for the health of children, including infants, and they can be introduced to their food gradually, starting with one grain by mashing it with other types of fruits, and gradually to an amount of 2-3 grains per day, but one must avoid providing large quantities of Dates for the child because of the health damage it may have; Tooth decay and raise blood sugar level.
Cautions of eating dates a lot
Although dates contain many elements and benefits Dates do not conflict with any medicine specifically. However, it must be consumed in moderation, because excessive consumption of it may have many negative effects, including:
- overweight: This is because dates are high in sugar and calories.
- Feeling of fullness and discomfort: Because dates contain fiber, it takes more time to digest, so eating them in large quantities after eating a large meal may lead to a feeling of discomfort and a full stomach.
Article summary
Dates are a food source with many dietary fibers, antioxidants, and many elements, such as potassium, magnesium, and others, whose studies have proven their many benefits for diabetics. On the other hand, dates contain a lot of calories, so it should be eaten in moderation by patients. Diabetes, noting the importance that the type and size of dates greatly affect the recommended amount, so it is recommended to consult a specialist doctor about the matter.
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