Dates are naturally sweet and are packed with the goodness of health. Consuming dates in moderation can help people with diabetes in several ways. This is because they are rich in antioxidants, fibers, and minerals like iron, magnesium, and potassium. This article talks about the benefits of dates for diabetes.
Dates have high amounts of antioxidants—more than broccoli, oranges, grapes, or even peppers. The low GI score of dates makes it a good source of nutrition for people with diabetes. Furthermore, the high fiber content in dates helps slow glucose absorption into the bloodstream, which prevents a spike in blood sugar levels. When coupled with other healthy foods, dates curbs odd hunger pangs.
Benefits of Dates for Diabetes
Helps fight fatigue
People with diabetes should eat portioned carbs, preferably during the day. The reduction of carbs may lead to reduced energy levels. However, dates contain natural sugars like fructose, glucose, and sucrose. So keeping a packet of dates handy while traveling can help replenish the blood sugar levels.
Improves insulin production
Dates are fat and cholesterol-free. Moreover, the vitamins and minerals present in dates like zinc, calcium, and phosphorus help nourish the body. Zinc improves insulin production, while magnesium content helps regulate blood sugar.
Improves digestion
Serving 100 grams of dates contains eight grams of dietary fiber. Fiber helps in having a smooth functioning of the digestive system. Dates contain the soluble fiber called beta-D-glucan. This is known to reduce the absorption of cholesterol by cells in the body.
Reduces vision loss
The Vitamin A present in dates helps reduce the risk of blindness and improves vision in diabetic patients.
Boosts metabolism
Dates contain vitamin B3 and B6, which is recommended for people with diabetes as it helps boost metabolism.
How Many Dates Should You Eat?
How many dates can a person with diabetes eat in a day? Dates contain a good amount of fiber. Moreover, it provides 10% of the recommended daily intake of minerals, vitamins A and B, magnesium, potassium, copper, and manganese. They also contain some amount of water.
For diabetics, one fruit serving, i.e., 15 grams of carbs, is considered safe. Based on this calculation, a person with diabetes can safely consume up to 3 dates per day.
Other Fruits Beneficial for Diabetics
- Berries
- Apples
- Avocados
Read More: Eating Habits That Can Affect Your Blood Sugar Levels
Even though dates have many benefits, you should still consult your doctor before including it in your diet. Also, keep a glucometer handy, which will help you monitor your blood sugar levels from time to time.
Download the BeatO App to know more about the ways to manage diabetes.
