Dates are a good source of carbohydrates and known to have significant health benefits. However, owing to the natural sweetness and high carbohydrate content, people with diabetes wonder if it is safe to add dates to their diet. Diabetics often receive conflicting advice on whether dates are beneficial for their health or should be avoided completely. Many research universities and hospitals have carried on various studies aimed to understand the effect of dates consumption to those with diabetes. This article contains research materials on what has been found on the topic so far and includes answers to many popular questions but should not be treated as a medical advice or recommendation. It is highly recommended to consult a doctor first before including dates into the diet, as each case is special.
How much natural sugar is present in dates?
Dates contain fructose – a natural type of sugar inherent to fruits which is approximately two times sweeter than glucose. For this reason, dates are very sweet and have a subtle caramel-like taste. They are a healthy alternative to artificial white sugar due to the nutrients, fibre, and antioxidants.
A study about safe fructose levels for people with and without diabetes concluded that obesity and diabetes rates were lower when the total fructose intake was within the range of 25–40 g/d. Fructose has been used as an energy source for diabetics as it may aid glycemic control.
There are several types of dates, and each contains different amount of sugar.
Sugar content for each date variety in a serving of 3 dates:
• Segai dates – 21%
• Medjool dates 21%
• Sokari dates – 22%
• Khidri dates – 23%
• Kholas dates – 23%
• Wanan dates – 24% of sugar
Do dates increase blood sugar?
The Glycaemic index (GI) is another factor to contemplate when considering if dates are good for diabetics. It is a measure of how quickly a food can make blood sugar level rise. Low GI foods causes lower blood sugar spikes, while foods with a high GI value will cause greater spikes in blood sugar levels. According to a research, the average glycaemic index of dates is 42. This categorises them as a low GI food having the potential to help regulate the blood sugar.
Based on a study comparing an intake of 5-7 dates by a group of healthy individuals and people with Type-2 diabetics, the results show low glycaemic indices for the different types of dates for both groups. Moreover, date consumption by diabetic individuals did not result in significant blood sugar spikes. These findings point to the potential benefits of dates when eaten in moderation for people with diabetes.
Are there research proving the positive or negative effects of dates consumption on diabetics?
Although many researches have been carried out to prove the benefits of dates and define the effect of its low glycaemic index on blood sugar levels, any definitive medium-term study has not been undertaken to prove the effect of date fruit consumption on diabetics. However, a descriptive study is scheduled to begin 2021. It will determine if the consumption of Kholas dates, in accordance with that advised in the Holy Qur’an, will improve the glycaemic control in men with Type-2 diabetes as compared to the equivalent glycaemic load of raisins. Nevertheless, no such research exists that proves the harmful effect of dates on diabetics when included in the diet in limited quantity.
How many dates can a diabetic eat per day?
Diabetic patients tend to receive conflicting advice from health educators regarding the advisability of consuming dates, with some suggesting restraint or even avoidance to improve glycaemic control. However, there is no evidence to support discouraging people with diabetes from consuming dates in moderation.
On an average, it is advisable for a diabetic to get up to 10% of total calories from sugar as part of the regular diet. A study about the effects of daily dates consumption on the glycaemic control on the life of a person with type-2 diabetes concluded that the inclusion of 2-3 medium-sized dates in the daily diet is both beneficial and safe. Date consumption aids in the significant reduction in total cholesterol and an increase in HDL cholesterol. It also does not result in increased triglyceride and LDL levels, or BMI. Healthy eating and exercising habits must be maintained daily, and one should refrain from including other sugary items in the diet.
Are there any other benefits of dates?
Dates are also known to a decease preventive control due to their antioxidant, anti-inflammatory, anti-bacterial characteristics. There are many therapeutic and medicinal properties of dates.
• Antioxidant activity – Dates are a good source of antioxidants due to high quantity of carotenoids and phenolics. A study has shown that dates have the highest concentration of polyphenols among the dried fruits. These antioxidants interact and deactivate the free radicals, further preventing them from causing harm to the body.
• Anti-tumour effect – Date fruit and its constituents have shown anti-tumour activity. The presence of flavonoids and phenols is important in controlling cancer through the regulation of genetic pathways without any side effect. In addition to this, a study found that beta D-glucan from dates has shown anti-tumour activity as well.
• Anti-inflammatory effect – Date fruits play a significant role as anti-inflammatory agents. A recent report on the Ajwa dates showed that ethyl acetate, methanolic, and water extracts of Ajwa dates inhibits cell damage. The methanolic extract showed anti-inflammatory properties as well.
Rather than consuming traditional sweets to satisfy sweet cravings, diabetics may opt for dates provided that their blood sugar levels are in control. It is highly recommended to eat dates in moderation along with protein-rich foods. It is advisable to get a consultation with a doctor or dietician regarding the exact number of dates that can be consumed individually based on individual circumstances. Stay healthy!
