Dates are a type of fruit that can withstand hot and sandy temperatures, such as in some Middle Eastern countries. In several Islamic countries, you will often find it during the Ramadan month, because dates are one of Rosulullah’s favorite foods when breaking the fast.
This fruit is also discussed quite a lot in the Koran regarding the economic value that almost all parts of its body can be used. As in date palm juice, the benefits of date palm juice can be a source of nutrition and vitamins for pregnant women, and it’s safe to have health benefits of dates for toddlers as well. The content in date juice can prevent various diseases in the body.
According to the Healthline website, the sweet taste in dates comes from fructose. This substance is a natural sugar found in fruit. In 24 grams of dates, there are 67 calories and 18 grams of carbohydrates, and 2 grams of fiber (equivalent to eight percent of the body’s daily fiber requirement).
In addition, dates also contain other important nutrients for the body, including magnesium, potassium, manganese, copper and vitamin B-6. Although dates are high in carbohydrates and need to be carefully consumed by diabetics, their fiber content is beneficial for people with diabetes.
The reason is, fiber can help to slow down the process of absorption of carbohydrates in the body. The longer carbohydrates are digested in the body, the less likely it is that blood sugar spikes immediately after eating an intake. There are also plenty health benefits of dates for kids to consider.
Dates and Diabetes
In general, diabetes is the fastest growing disease in recent times. Although diabetics are not required to completely avoid sugar, they are advised to limit their intake. It is common knowledge that usually diabetics will be challenged to a diet high in sugar.
However, how far can this be done? Given the many temptations of sweet foods that are present around. Not to mention, feeling weak or feeling no energy because the body has not received sweet food intake.
So, what sweet foods can be a solution? Yes, dates with all their benefits can be the ultimate answer.
Apart from containing high amounts of fructose, dates also contain the luxury of fiber and nutrients such as vitamins A, K, and B-complex, iron, calcium, sodium, potassium, magnesium, and zinc.
With these various nutrients, the benefits of dates can be felt by people with constipation, heart disease, anemia, diarrhea, and diabetes is no exception. A 2011 study published in the Nutrition Journal, shows that when diabetics consume dates, their postprandial glucose levels don’t skyrocket.
But, people who have diabetics should not only depend on dates only, they still need to adapt to a healthier diet and lifestyle in order to make it work.
Health Benefits of Dates for Diabetes
- Minimizes Blood Sugar
One of the health benefits of dates is to control and minimize your blood sugar. The GI or Glycemic Index is a relative ranking of carbohydrates in food, according to how they affect blood glucose levels.
The higher the GI of the food, the higher the risk of increasing sugar levels in the bloodstream. This is why diabetes patients are told to eat foods that have a lower GI level.
It is for this reason that the benefits of dates can be felt by diabetics where they have a low GI. The benefits of dates for glycemic control in diabetes patients can be felt when they eat various types of dates or mix them with plain yogurt.
“In another study, diabetes patients can consume 8 to 10 dates a day. Equivalent to 7-10 dates used in other studies,” as quoted from hindustantimes.com.
- Help Maintain Blood Sugar
Apart from having a high amount of energy and carbohydrates, the benefits of dates that can be felt are rich in dietary fiber or around 6.4 percent to 11.5 percent of total fruit.
Most of the fiber present in dates is in an insoluble form, which adds fiber to the digestive system. The benefits of dates related to dietary fiber also seem to help lower cholesterol, control blood sugar and aid in weight loss. A study shows that about 100 grams of dates contains about 8 grams of fiber.
- Makes You More Energized
In the early stages of ripening, dates contain high amounts of sucrose. As the fruit ripens, sucrose is broken down into glucose and fructose. Glucose and fructose are the simplest forms of sugar in the body, which can quickly provide energy.
So, if a diabetic eats several dates during the day or while exercising, then the benefits of dates that can boost energy and stamina can be obtained by the body. For this reason, dates are widely used all over the world for breakfast during the holy month of Ramadan. You can make it more interesting by combining it with other ingredients, as stated in the benefits of drinking lion dates syrup with milk.
- Good Source for Vitamins and Minerals
The benefits of dates that are no longer a secret are an excellent source of nutrition. Dates are very low in fat, have no cholesterol, and contain many important nutrients such as B-complex vitamins, vitamin A, iron, calcium, copper, sodium, potassium, and magnesium.
Diabetics in general (without complications of kidney failure, etc.) can eat all kinds of fruit with a dose of less than 15 grams of carbohydrates. For fresh fruit with lots of water, such as cantaloupe, oranges, or pears, this should generally be more.
However, for dry fruit such as dates, the consumption limit should not be excessive. Diabetics are advised to eat no more than three dates a day. How to consume dates for diabetics also should not be careless.
The good thing is, diabetics shouldn’t eat three dates at once. Eat one or two dates first, then finish off with another one. The rest can catch up at some time. If diabetics are still in doubt that blood sugar spikes after eating dates, consume this sweet-tasting fruit when on the move or exercising. While consuming dates, have some of the health benefits of exercise as well.