Dates are the great food to enjoy in winter as they have a lot of vital nutrients, such as antioxidants and iron. But they also have more calories than other dried fruits and you shouldn’t consume too many dates at once.
More often than not, it is advised for you to be careful with these delights if you have diabetes. But good news is that all of us can enjoy Dates, according to an Indian Dr. Mukta Vasistha (HOD, Nutrition & Diabetics), Sir Ganga Ram Hospital, New Delhi. You can eat at least 2 to 3 Dates according to your sugar level.
What about Diabetics?
High calorie and high sugar foods cause spike in blood sugar levels. Due to this reason, diabetics are advised to steer clear of these foods. A hormone “insulin” controls blood sugar in the body, which is produced less in diabetes. Due to absence of insulin, blood glucose is not used up completely and its level spikes in bloodstream.
Are Dates good for Diabetics?
Dates or Phoenix Dactyliferous come from the family of palm trees. It is grown on Date Palm trees which are grown in clusters under the fronds of palm trees. Usually, these trees are found in the Middle East where dates are consumed for centuries. It is not easy to harvest Dates. They are also pollinated by hands to have proper harvest.
Ask any diabetic and he would clearly advice not to eat dates. Well, it shouldn’t be the case as it can also benefit the diabetics as it is rich in fiber. If you have diabetes, you can consume up to 2-3 dates per day if they maintain healthy eating habits and maintain caution.
A diabetic can get around 10% of total calories on average in their diet from sugary food on daily basis. If you have three dates along with various sugary foods from the market, it will surely shoot up the sugar levels in your bloodstream.
You can eat dates in diabetes but you have to be careful in your diet and your routine should also have scheduled exercise or physical activity for 30 minutes. When cravings of sugar spike, a few dates wouldn’t be bad at all if you exercise caution.
Dates have easily-digestible nutrients, such as iron, dietary fiber, potassium, tannins, vitamins B, B6, K and A, magnesium, copper, manganese, pantothenic acid, niacin, and riboflavin, which improve metabolism.
It helps control inflammation and blood pressure. In fact, insoluble fiber also reduces risk of developing type 2 diabetes.
It promotes proper flow of oxygen in your veins by producing healthy red blood cells.
If you have some kind of kidney diseases, you should steer clear of high levels of potassium as it can cause malfunctioning in kidneys. There is nothing to worry about it when it comes to diabetics.
If you have diabetes, it can reduce a lot of biochemical issues, such as glycations that damage protein, and excessive tissue oxidation.
It helps lower the risk of developing type 2 diabetes as patient loses magnesium due to spike in blood sugar levels.
Thiamine or vitamin B1 protects against nerve damage that you might be facing due to diabetes.
This type of vitamin is helpful to improve nervous system and it can also cure diabetic neuropathy.
It treats diabetic retinopathy, a condition which causes loss of eyesight among the diabetics, and retains the eyesight.
It stimulates calcium and proteins to help in blood clotting.
Pantothenic Acid or vitamin B5 is helpful to reduce neurological problems and sensation of burning in your feet, which are common in diabetes.
It is helpful to control the blood sugar levels in the body.
Vitamin B2 or Riboflavin improves metabolism in the body and makes nervous system healthier.
Dates are considered to be the great super foods as they have fiber and a lot of vital nutrients. So, you can have a spoonful of chopped dates in your breakfast cereal or pudding this winter and enjoy its benefits.