Healthy Foods and Vitamins

Benefits of Dates for Diabetics

Do Dates Provide any Benefits for Diabetics?

Dates contain a very high percentage of sugars compared to their other nutrients. This requires monitoring the total sugar when consumed by diabetics and other people who are trying to control the level of sugar in their bodies.

Benefits of dates for diabetics

However, it often does not cause a severe increase in their sugar levels when consumed in moderate quantities. In general, eating dates may In limited quantities, there are many benefits for diabetics, the most prominent of which are:

Dates are a Rich Source of Dietary Fiber

The amount of fiber contained in 100 grams or a handful of dates is approximately 7 grams, and it is known that this fiber may help enhance the health of the digestive system and reduce the risk of constipation, as it has been found that eating dietary fiber may significantly benefit patients who suffer from One of the problems of constipation, and that this may reduce the cost of treating and controlling constipation in Canada, according to a clinical study published in the journal Food & Nutrition Research in 2015.

In fact, the recommended amount of fiber varies from person to person. It is 38 grams per day for males, 25 grams per day for females, and the percentage for pregnant women is 20-35 grams per day.

Dates are a Rich Source of Antioxidants

Dates contain a high percentage of antioxidants, amounting to about 80,400 micromol/100g, [6] as the antioxidant content of dates is considered the highest compared to similar types of fruits.

Such as figs and dried plums, and it is reported that they provide many health benefits to the body, such as reducing the risk of many diseases, and the main antioxidants found in dates are the following:

The importance of antioxidants for diabetics lies in the possibility of reducing the complications of the disease, whether obtained from food or from nutritional supplements, according to a review published in the Asian Pacific Journal of Tropical Medicine in 2016 AD.

The recommended amount of antioxidants ranges from about At least 8,000-11,000 units during the day to prevent the risk of oxidative stress. 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, [10] and that diabetics consuming a regular and high amount of magnesium may contribute to enhancing glucose metabolism and controlling blood sugar, and this is what was shown by the clinical study published in the journal Diabetes/Metabolism Research and Reviews 2020 AD.

It is noteworthy that a medium-sized date contains about 3 milligrams of magnesium,  while the recommended amount of magnesium for men is about 400-420 milligrams, and for women it is 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 they contain the following beneficial elements:

Potassium: Dates contain potassium, which may play an important role in reducing insulin resistance.  It has been shown that low potassium levels in healthy people are accompanied by an increase in blood sugar and insulin levels, in a study published by the Johns Hopkins University School of Medicine in 2011.

Phytoestrogen: (P hytoestrogen), dates contain high levels of phytoestrogen, which may reduce insulin resistance and help control blood sugar levels in diabetics and those suffering from obesity.

The role of phytoestrogen that can be obtained has been pointed out. From food sources in the 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 about 3,400 milligrams, for women it is about 2,600 milligrams, and for pregnant women it is 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 keeping their blood sugar levels within the normal range.

In fact, people with diabetes can eat dates in moderation while informing the doctor about it, paying attention to the size of the date.

What a person eats varies from one type to another, and therefore the appropriate amount for them is determined according to the size.

The Quantities of Dates that Diabetics can Eat

The permissible amount of dates to be consumed in cases of type 1 and type 2 diabetes should not exceed 1-2 dates per day. The same applies to pregnant women.

They should be eaten in moderation, especially in the event of a high chance of developing gestational diabetes. The pregnant woman should consult The doctor asked about the safety of eating dates during pregnancy.

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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