Dates the small sized yet power packed food is known to be a super-food and contain good amount of vital nutrients. It is beneficial in many ways yet the consumption needs to be monitored as it contains high amount of natural sugars such as fructose, sucrose, and glucose.
Benefits of Dates for Diabetics
1. Helps fight fatigue
Diabetics are advised to eat portioned carbs and preferably during the day. The reduction of carbs may lead to reduced energy levels.
Dates contain natural sugars as fructose, glucose, and sucrose. So keeping a packet of dates in hand while traveling can help replenish the blood sugar level just in case they become hypoglycemic.
2. Improves insulin production
Dates are fat and cholesterol-free.The vitamins and minerals present in dates like zinc, potassium, calcium, phosphorus, and magnesium help nourish the body.
Zinc is known to improve insulin production, while the magnesium content helps regulate blood sugar.
3. Improves digestion
Serving of 100 grams of dates contains eight grams of dietary fiber.Fiber helps have a smooth-functioning of the digestive system. Dates contain the soluble fiber called beta-D-glucan. This is known to reduce the absorption of cholesterol by cells in the body.
4. Reduces vision loss
The Vitamin A present in dates helps reduce the risk of blindness and improves vision in diabetic patients.
5. Boosts metabolism
Dates contain vitamin B3 and B6, which is recommended for people with diabetes as it helps boost metabolism.
How Many Dates Can Diabetics Eat?
One cup of chopped dates contains 415 calories.
Dates also contain a good amount of fiber and additionally provide 10% of the recommended daily intake of vitamins and minerals such as magnesium, potassium, copper, manganese, and vitamins A and B. Dates also contain some amount of water.
For diabetics, one fruit serving i.e; 15 grams of carbs is considered safe. Based on this calculation a diabetic can safely consume up to 3 dates per day.
Dates have high amounts of antioxidants—more than broccoli, oranges, grapes, or even peppers.They also have a low glycemic index because of their high fiber content.
Other Fruits Beneficial for Diabetics
Even though dates have many benefits to it, it is advised that you consult your doctor before including dates in your diet. Also keep a glucometer handy which will help you monitor and manage your blood sugar levels from time to time.