Are Dates (Khajur) Good for People With Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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Introduction
Living with diabetes often involves making careful choices about food to manage blood sugar levels. It’s natural to wonder whether certain fruits, such as dates (khajur), are suitable for individuals with diabetes.
Dates have long been cherished for their natural sweetness and numerous health benefits. In this article, we will explore the question, “Are dates (Khajur) good for people with diabetes?”
We will find out this by their impact on blood glucose levels and nutritional value.
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The Glycemic Index Factor
Where do dates stand on the GI scale?
The glycemic index (GI) of dates is moderately high and varies depending on their ripening stages. Different varieties exhibit a range of GI values. For instance, the GI of date varieties can range from 42.8 to 74.6. As dates progress through various ripening stages, their glycemic indices change accordingly. For example:
- Rutab (semi-ripe): 47.2
- Tamer (fully ripe, traditionally sun-dried): 45.3
- Tamer (commercial): 35.5
Fruits like dates with a high GI can cause a rapid spike in blood glucose levels, which is undesirable for people with diabetes.
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Concentrated Natural Sugars
Dates are a natural source of sugar. For instance, 100 grams of dates contain 56.96 grams of total free sugars (sucrose, fructose).
Therefore, people with diabetes need to monitor their dietary intake carefully. Consuming a significant amount of dates can rapidly increase blood sugar levels, potentially causing hyperglycemia and other related complications.
Carbohydrate and Calorie Factor
Dates are high in calories; 100g of dates contains approximately 286 calories. Regularly consuming high-calorie foods like dates without proper portion control can contribute to weight gain, further complicating diabetes management.
Also, dates contain carbohydrates; therefore, monitoring your overall carbohydrate intake is also essential.
Let’s simplify this equation for you!
So, taking something with high calories and carbs is just like pushing your blood glucose levels to high, which is undesirable for you.
Individual Variations
It is worth noting that each person with diabetes may respond differently to certain foods. While dates may not be suitable for many people with diabetes due to their high sugar content and GI, some may still be able to incorporate them into their diet in small quantities if their blood glucose level is low or under control. However, consulting with a healthcare professional or a registered dietitian is advisable before making any significant dietary changes.
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Incorporating Dates into a Diabetes-Friendly Diet
Dates offer several health benefits, but it’s also essential to consume them mindfully and within the context of an overall balanced diet.
Too Much Can Be Bad
People with diabetes should consume dates in a controlled manner. Before consuming them, check your HbA1c level. You can have a few if it is under control, but be mindful of the portion size. Otherwise, it’s best to avoid them altogether. Consuming more dates can significantly increase blood glucose levels. This can exacerbate problems related to diabetes.
FitterTake
When managing diabetes, making informed choices about food is essential. While dates offer natural sweetness and are a good source of vitamins and minerals, their high glycemic index, concentrated sugars, limited fiber content, and calorie density make them less favorable for individuals with diabetes. Opting for lower GI fruits, such as berries or apples, and incorporating a variety of nutrient-rich foods into a well-balanced meal plan can help individuals with diabetes better manage their blood sugar levels and overall health.
Remember, moderation is the key, and it’s always advised to consult a healthcare professional or a dietitian to tailor your diet according to your needs.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
