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Is it safe for diabetics to eat dates? This is the Rule

Dates are identical as fruit for breaking the fast. Not only contain fiber, minerals and carbohydrates, dates have enough calories to help restore energy after a day of fasting. However, the sweet taste makes diabetics worry about consuming it. So, are dates safe for diabetes patients?

Is it safe for diabetics to eat dates?  This is the Rule

Can Diabetics Consume Dates?

Dates are a fruit that has a sweet taste, so it’s no wonder diabetics (diabetics) feel worried when they are about to consume them. Moreover, sufferers are advised to limit carbohydrate intake.

A number of studies have found that compared to other macronutrients (fat and protein), carbohydrates have a direct effect on increasing blood sugar.

So, how much carbohydrate content in this fruit? In 24 grams of dried dates, it contains about 67 calories and 18 grams of carbohydrates.

This number indicates that dates contain high enough carbohydrates. Therefore, diabetics should be wiser in consuming it.

Despite the risk of increasing blood sugar, dates can be consumed by diabetics in moderation.

Also Read: 10 Fruits with a Low Glycemic Index, Suitable for Diabetics

Please note, this one fruit contains various important nutrients for the body, including fiber. Now,fiber can help the body absorb sugar more slowly so that blood sugar spikes can be avoided.

One dry date contains about 2 grams of fiber. This amount is able to meet 8 percent of daily fiber needs.

In addition, the glycemic index of dates tends to be low, which is around 44-53 in 50 grams (scale 1-100).

The glycemic index (GI) is an indicator to find out how fast or slow a food increases a person’s blood sugar level.

More than that, eating dates for diabetes can bring its own benefits. According to research in International Journal of Clinical and Experimental Medicinedates contain powerful antioxidants and have antitumor, anti-inflammatory, and anti-diabetic effects.

Tips for Consuming Dates that are Safe for Diabetics

Some things that need to be considered by diabetics who want to consume dates, including:

1. Know Daily Sugar Needs

Diabetics must pay attention to their daily sugar intake. If sugar levels in the blood are not controlled, the risk of diabetes complications can increase. The daily sugar intake limit for adult diabetics is 30 grams.

However, of course this amount will vary from person to person. This will depend on your weight, activity level, nutritional needs, and many other factors.

2. Limit Consumption of Dates

Dates can be a safe fruit for diabetes, as long as they are consumed within reasonable limits. This means, you should not eat excessive dates.

According to research, the safest number of dates for diabetes is around 7-10 in one day.

The researchers also suggested that eating as much as 15 grams of carbohydrates from dates, proved to have no effect on spikes in blood sugar levels.

If you are in doubt about how many dates are safe to eat, discuss with your doctor to find out the safe limits.

Also Read: Can Diabetics Eat Mangoes? Check the Rules

3. Types of Dates

In order for dates for diabetics to bring the expected benefits, choose fresh fruit.

According to the American Diabetes Association (ADA), the best fruit to consume is fresh, frozen, or canned fruit. However, make sure when buying canned fruit, look at the product packaging label.

4. Combine with Other Healthy Snacks

This one fruit is indeed suitable to be used as a snack. However, don’t forget to add some nuts.

Please note, the protein and fat content in nuts can help balance your intake of carbohydrates from dates.

That’s an explanation about the safety level of eating dates for diabetics. If you are still unsure about the amount of safe consumption of dates, don’t hesitate to consult a doctor, OK Healthy Friends.

  1. Anonymous. 2019. Dates, Medjool. (Accessed December 27, 2022).
  2. Anonymous. Diabetic Diet. (Accessed December 27, 2022).
  3. Anonymous. Sugar and Diabetes. (Accessed December 27, 2022).
  4. Campbell, Amy. 2022. Can Diabetics Eat Dates? (Accessed December 27, 2022).
  5. Kubala, Jillian. 2020. Can People with Diabetes Eat Dates? (Accessed December 27, 2022).
  6. Larson, Jennifer. 2022. How Much Sugar Can People with Diabetes Have? (Accessed December 27, 2022).
  7. Mirghani, Hyder Osman. 2021. Dates Fruits Effects on Blood Glucose Among Patients with Diabetes Mellitus: A Review and Meta-Analysis. (Accessed December 27, 2022).
  8. Rahmani, Arshad H. et al, 2014. Therapeutic Effects of Date Fruits (Phoenix Dactylifera) in the Prevention of Diseases Via Modulation of Anti-Inflammatory, Anti-Oxidant and Anti-Tumour Activity. (Accessed December 27, 2022).

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