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Are you searching for How many Dates can a Diabetic Eat in a day? If yes then here is your answer; just sit and read. The sweet, meaty fruits of the date palm tree are called dates. Usually offered as dried fruit, they can be eaten on their own or added to smoothies, desserts, and other foods.
For persons with diabetes, their effect on blood sugar may be a problem due to their inherent sweetness. This article investigates whether eating dates is safe for those who have diabetes. Click here to book an Online Appointment with the Best Diabetologists in Lahore only through Marham.
Why are Dates a concern?
Dates have a lot of sweetness in a tiny amount of food. They are a naturally occurring source of fructose, a sugar that is unhealthy for you. About 24 grammes of dried, pitted dates have 67 calories and about 18 grammes of carbohydrates. People with diabetes may find it difficult to control their blood sugar levels, thus it is usually recommended that they watch how many carbs they consume each day. Dates may cause problems due to their high carb content.
However, if you have diabetes and eat dates in moderation, dates can be a nutritious part of your diet. Nearly 2 grammes of fibre, or 8% of the daily value, are included in one dried date (DV). This is vital because dietary fibre slows down the body’s absorption of carbohydrates, which is crucial for diabetics. Your risk of experiencing a post-meal blood sugar increase decreases with the rate of carbohydrate digestion.
How Dates affect Blood Sugar?
The glycemic index (GI) is a tool used to gauge how carbohydrates affect your blood sugar levels. It’s measured on a scale of 0 to 100, with pure glucose (sugar) given as 100 — the maximum your blood sugar can climb after eating a food.
Low-GI carbohydrates have a GI of 55 or less, while high-GI foods have a GI of 70 or more. With a GI of 56–69, medium GI carbohydrates fall squarely in the middle. In other words, a food with a low GI causes blood sugar and insulin levels to fluctuate less noticeably.
As opposed to this, a high GI item causes a rapid rise in blood sugar. Particularly in those with diabetes, whose bodies have a harder time controlling these changes, this can frequently result in a blood sugar drop.
Consumption of Dates in Diabetes
Foods with a lower GI should normally be avoided by people with diabetes. They can control their blood sugar levels thanks to this. Sugar can build up in the bloodstream and increase to risky levels in people with type 2 diabetes.
Fortunately, despite their sweetness, dates have a low GI. This indicates that those with diabetes can safely consume them when done so in moderation. One study analyzed the GIs of 1.8 ounces (50 grammes) of 5 common types of dates.
It was discovered that they typically have a low GI, which might vary somewhat based on the variety of date and ranges from 44 to 53. There was no significant difference in the dates’ GI when evaluated in adults with and without diabetes.
Click here to book an Online Appointment with the Best Diabetologists in Pakistan through Marham.
Glycemic load is a useful indicator of a food’s impact on blood sugar levels (GL). Unlike GI, GL takes into account the serving size and carbohydrate content. To determine GL, multiply the food’s GI by the number of grammes of carbohydrates in the serving size you are using, then divide the result by 100.
Accordingly, 2 dried dates (48 grammes) would have a GI of roughly 49 and 36 grammes of carbohydrates. This yields a GL of around 18. Low GL carbohydrates range from 1 to 10, medium GL carbohydrates from 11 to 19, and high GL carbohydrates are those with a GL value of 20 or above. This indicates that a snack of two dates has a medium GL.
If you have diabetes, strive to eat no more than 1 or 2 dates at a time. Eating them alongside a source of protein — such as a handful of almonds — also allows its carbs to be absorbed a bit more slowly, further aiding reduce blood sugar spikes.
The Bottom Line
The nutritional profile of dates is outstanding, and they are naturally delicious. They could be a problem for diabetics because they are a natural source of sugar. In moderation, that is, no more than 1 to 2 dates at a time, they are safe for those with diabetes due to their low GI and medium GL.
Consult with a Nutritionist to discuss in more detail. Click here to book an appointment through the Marham app today!
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FAQ’s
How many dates should a diabetic eat daily?
Are dates safe to consume if you have diabetes? A serving of 2–3 dates at a time can probably be consumed by diabetics. To make sure something is safe, a person should consult their doctor. To maintain normal blood sugar levels, people with this illness must restrict their carbohydrate intake.
Can dates lower blood sugar?
Additionally, studies have revealed that dates may limit our bodies’ absorption of sugar. This can assist in lowering blood sugar levels, which can help with managing weight and minimise the chance of developing diabetes.
Can you eat too many dates?
Dates’ waxy exterior may cause digestive problems. Additionally, it might increase your potassium levels, which might cause a few health issues. When consumed in excess, dates can cause skin rashes and fructose intolerance. It may occasionally cause allergic responses.
Can diabetics eat dates everyday?
Dates have a low GI, which means they’re less likely to increase your blood sugar levels, making them a safe choice for those with diabetes. Furthermore, dates have a medium GL, therefore eating 1 or 2 fruits at once is a smart idea.
