Date is a fruit that has various benefits for our health, is loaded with vital nutrients, and fits the definition of superfood. However, there may be questions about whether it is beneficial for diabetics to consume dates because they are rich in natural sugars such as fructose, sucrose and glucose. A cup of dates (175 grams) has 415 calories and contains 110 grams of carbohydrates, 95 grams of which are sugar. It can be said that dates are an excellent source of energy. But dates are also a rich source of fiber. Due to its high fiber content, its glycemic index is low, meaning the sugar it contains mixes slowly with the blood. It meets 10% of the daily needs for magnesium, potassium, copper, manganese minerals and vitamins A and B. It has high amounts of antioxidants — more antioxidants than broccoli, oranges, grapes and peppers. Those with diabetes can safely consume fruit portions containing a maximum of 15 grams of carbohydrates. Accordingly, a diabetic person can eat 3 dates a day.
To summarize some studies on dates regarding diabetes:
Study 1: The Effect of the Glycemic Index of Dates on Diabetics
In a study published in Nutrition Journal in 2002. The effect of five date varieties on diabetics in terms of glycemic index was investigated. The study showed that consuming dates resulted in a significant reduction in post-meal glucose changes. It has been concluded that dates are beneficial as part of a healthy and balanced diet for people with diabetes.
Study 2: Dates Combined with Insulin Lowers Glucose Levels
A study conducted at King Saud University found that date extract combined with insulin reduced blood sugar levels. It has been shown to be more effective than insulin alone in normalizing blood levels.
Study 3: Dates May Protect from Diabetic Neuropathy
Nerve damage seen in diabetic people (diabetic neuropathy) is manifested by symptoms such as numbness and numbness in the feet. A study conducted by the Neuroscience Research Center in 2011 found that a compound found in dates can be used to prevent diabetic neuropathy.
Recommending that diabetics eat small amounts of dates means that non-diabetics can consume dates unlimitedly. It shouldn't come to this. Because at the end of the day, dates are a food rich in sugar, and excessive consumption may result in weight gain, increased risk of type 2 diabetes, or insulin resistance.
Benefits of Dates for Diabetics
Those with diabetes can benefit from dates, provided that they consume them in small amounts.
1. It gives energy
Since diabetics reduce the amount of carbohydrates they consume, their energy levels may decrease during the day. Dates can help fill energy stores and balance blood sugar with their natural sugar content that mixes slowly into the blood.
2. Insulin production
Dates do not contain fat and cholesterol. Minerals such as zinc, potassium, calcium, phosphorus and magnesium it contains help insulin production and balancing blood sugar. Dates are rich in vitamins needed by people with diabetes, such as beta-carotene, lutein and zeaxanthin, niacin, B 6 and folate.
3. Helps digestion
The rich fiber content of dates ensures the proper functioning of the digestive system. There are 8 grams of dietary fiber in 100 grams of dates. Beta-D-glucan, one of the soluble fibers found in dates, reduces the absorption of cholesterol into cells in the body.
4. Balances blood sugar
Foods with a high glycemic index* rapidly increase blood sugar. Although dates contain high amounts of sugar, they are also a fruit rich in fiber. When dates are eaten, insulin release occurs slower. Therefore, dates are in the medium-low glycemic index category. The glycemic index of dates is between 35.5 and 49.7, depending on the type. The glycemic load* of dates is 18, which is moderate.
5. Against vision loss
Vitamin A in dates reduces the risk of blindness in diabetic patients and strengthens vision. It helps prevent macular degeneration.
6. Metabolism
Dates contain vitamin B3 and vitamin B6, which increase metabolism.
Other fruits that are beneficial for diabetics
1 Berries: Berries from this family, such as blueberries, raspberries, and raspberries, generally have a low glycemic index. They contain plenty of vitamins, antioxidants and fiber. They calm your desire to eat sweets.
2. Peach: Contains vitamins A, B, C, E and K, potassium, iron, calcium, magnesium, manganese and phosphorus. One small peach contains 51 calories and 12 grams of carbohydrates. It is a good source of fiber. Its glycemic index is 28.
3. Apple: According to a study conducted by the Harvard School of Public Health, the risk of developing type 1 diabetes is 23% lower in people who consume five or more apples a week.
4. Avocado: According to a study published in The American Journal of Clinical Nutrition, women who consume avocado reduce the risk of type 2 diabetes by 25%.
5. Pink grapefruit: This fruit, which is on the list of superfoods, helps reduce blood pressure and balance blood sugar. It is possible. However, an enzyme found in grapefruit interacts with many medications used by diabetics, causing the blood levels of these medications to increase. These include medications such as cholesterol-lowering drugs, antidepressants, blood pressure-lowering drugs and calcium blood blockers. Grapefruit contains naringin, an antioxidant compound with blood sugar-lowering properties. According to a report published in the May 2017 issue of the European Journal of Pharmacology, naringin targets the same enzyme as metformin, which is commonly used in diabetic patients. If patients taking metformin drink grapefruit juice, an excessive drop in blood sugar may occur. It is recommended that patients taking metformin avoid grapefruit.
Epilogue
Diabetic people should consult their doctor before including dates in their daily diet. It is recommended to consume dates in small amounts along with protein-rich foods and not to eat them in the evening.
*Glycemic index: It is a term used to standardize the blood sugar raising curves of different foods. The glycemic index has a value between 0 and 100. The closer the value is to 100, the faster the rate of raising blood sugar. The glycemic index of glucose is considered to be 100. Glycemic indexes of other foods are arranged with glucose as a reference.
Glycemic load: To calculate the glycemic load, the GI of the food eaten is multiplied by the amount of carbohydrates in that food and divided by 100. Glycemic Load = (GI x amount of carbohydrates eaten in grams) / 100. Foods with a lower glycemic load should be preferred. If the glycemic load is 20 and above, it is high, between 11-19, it is medium, and if <10, it is low. For example, the glycemic index of whole wheat bread = 45. A slice of whole wheat Carbohydrate amount of wheat bread = 18g Glycemic load of a slice of whole wheat bread (45 x 18)/100 = 8.1
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