Benefits of dates for diabetics

Are dates good for diabetics? Dates are very high in sugars compared to other nutrients, which requires monitoring total sugars when consumed by diabetics and others trying to control their blood sugar levels. However, they often do not cause a sharp rise in blood sugar levels when consumed in moderate amounts. In general, eating dates in limited amounts may have several benefits for diabetics, most notably: Dates are a rich source of dietary fiber, with the amount of fiber in 100 grams or a handful of dates being about 7 grams. This fiber is known to help promote digestive health and reduce the risk of constipation. It has been found that eating dietary fiber may significantly benefit patients with constipation problems, and that this may reduce the cost of treating and controlling constipation in Canada, according to a clinical study published in the Journal of Food and Nutrition Research in 2015. In fact, the recommended amount of fiber varies from person to person; for men, it is 38 grams per day, for women 25 grams per day, and for pregnant women 20-35 grams per day. Dates are a rich source of antioxidants. Dates contain a high percentage of antioxidants, reaching about 80400 micromol/100 grams, where the antioxidant content in dates is the highest compared to similar types of fruits; such as figs and dried peaches. It is worth noting that they provide many health benefits to the body, such as reducing the risk of many diseases. The most important antioxidants found in dates are the following: Flavonoids: (Flavonoids), which are powerful antioxidants that may help reduce inflammation. Carotenoids: (Carotenoids), as evidence confirms their importance in promoting heart health. Phenolic acid: which may help reduce the risk of some diseases, as it has anti-inflammatory properties. The importance of antioxidants for diabetics lies in the possibility of reducing complications of the disease, whether obtained from food or from nutritional supplements, according to a review published in the Asian and Pacific Journal of Tropical Medicine in 2016. The recommended amount of antioxidants ranges from 8,000-11,000 units per day at least to prevent the risk of oxidative stress, and this required value increases in cases of illness, smoking, exposure to air pollution, or sleep disorders. Dates may help control blood sugar levels Dates contain magnesium, which may play a role in controlling blood sugar levels in diabetics. A regular and high intake of magnesium in diabetics may help improve glucose metabolism and blood sugar control, as shown by a clinical study published in the journal Diabetes/Metabolism Research and Reviews in 2020. It is worth noting that a medium-sized date contains about 3 milligrams of magnesium, while the recommended amount of magnesium for men is about 400-420 mg, for women about 310-320 mg, and for pregnant women is between 350-360 mg. Dates may help reduce insulin resistance Eating dates may help reduce insulin resistance because they contain the following beneficial elements: Potassium: Dates contain potassium, which may play an important role in reducing insulin resistance. Low potassium levels in healthy people have been shown to be associated with higher blood sugar and insulin levels, according to research published by the Johns Hopkins University School of Medicine in 2011. Phytoestrogen: Dates contain high levels of phytoestrogen, which may reduce insulin resistance and help control blood sugar levels in diabetics and those suffering from obesity. The role of phytoestrogen, which can be obtained from food sources, was noted in a study published in the World Journal of Diabetes in 2015. The potassium content in dates is about 47 milligrams, while the recommended daily intake of potassium for men is about 3,400 milligrams, for women about 2,600 milligrams, and for pregnant women about 2,500-2,900 milligrams depending on age.Can diabetics eat dates? Diabetics must follow a special diet prescribed by their doctor, which helps keep blood sugar levels within the normal range. In fact, diabetics can eat dates in moderation, while informing their doctor, paying attention to the size of the date that the person eats, as it varies from one type to another, and thus the appropriate amount for them is determined according to the size. The amount of dates that diabetics can eat should not exceed the amount allowed for type 1 and type 2 diabetes, which is 1-2 dates per day. The same applies to pregnant women, as they should be eaten in moderation, especially if the risk of gestational diabetes is high, as the pregnant woman should consult a doctor about the safety of eating dates during pregnancy. Dates are also considered a very important fruit for the health of children, including infants, and can be introduced to their food gradually, starting with one date by mashing it with other types of fruits, and gradually increasing to 2-3 dates per day, but large amounts of dates should be avoided for the child due to the health damage it may cause; Warnings about eating large quantities of dates Although dates contain many elements and benefits, and dates do not conflict with any specific medication, they should be eaten in moderation; because eating a lot of them may have many negative effects, including: Weight gain: This is because dates contain a high percentage of sugar and calories. Feeling full and uncomfortable: Because dates contain fiber, they take longer to digest, so eating them in large quantities after eating a large meal may lead to a feeling of discomfort and fullness in the stomach. Article summary Dates are a nutritional source of many dietary fibers, antioxidants, and many elements, such as potassium, magnesium, and others, which studies have proven to have many benefits for diabetics. On the other hand, dates contain a lot of calories, so they should be eaten in moderation by diabetics, noting the importance of the type and size of dates, which greatly affects the recommended amount, so it is recommended to consult a specialist doctor about this matter.