Dates And Diabetes – Are They A Beneficial Snack In 2024?

When it comes to a well-balanced diet, we’re often encouraged to eat the rainbow! In doing so, we must make certain choices to help manage our conditions. Concerning diabetes, this may mean taking a closer look at the starch content of vegetables or the natural sugar content of fruits.

One fruit that may be convenient as a snack or an addition to your meals is the date. We’ll examine dates and diabetes^[1] and their effect on glucose levels, weight, and other metabolic parameters like blood pressure. These are important factors to consider when establishing an effective meal plan that consists of protein, fat, and complex carbohydrates that provide beneficial fiber.

Nutritional Value Of Dates

To appropriately include dates in diabetes meal plans, we must understand their nutritional profile. Dates are great sources of nutrients like magnesium, potassium, copper, and vitamin B6. Additionally, dates provide fiber and protein,^[2] all of which are essential for the efficiency of the body’s metabolic processes. 

How Dates Affect Blood Sugar

When addressing dates’ effect on blood sugar, the first place to start is the glycemic index.^[3] This shows us that dates are medium-high on the glycemic scale^[4] with an average value of 50-60, with some as high as 70, and may lead to blood sugar spikes.  For example, Medjool dates have a glycemic index of 55 whereas khalas dates eated with plai full fat yogurt have a GI of 29.

However, the effect dates have on blood glucose levels depends on the type of date and how many you consume. Typically, when dates are consumed in moderation, they should not have an adverse effect.

Benefits Of Dates For Patients With Diabetes

Stabilized Blood Sugar

 A 2021 study showed a beneficial relationship between dates and blood sugar.^[5] The fiber content of this fruit^[6] commands slower digestion, which thwarts rapid blood sugar elevations after you consume dates. This promotes steady blood glucose levels. However, the fiber content of 2 1/2 dates, a fruit exchange in the diabetes meal plan, contains only 1.5 grams of fiber out of the 21-38 grams recommended^[7] per day.

Weight Management

Consuming dates for diabetes management^[8] may be a great choice because fiber and protein can encourage satiety and curb cravings. The nutrients within dates can alleviate inflammation and improve maintaining healthy body weight. With weight gain and obesity^[2] kept at bay, there may be better status of other metabolic parameters such as lipids, glucose, and inflammation. 

Heart Healthy

Again, good sources of fiber are key! It may be advantageous when those with diabetes eat dates because the fiber packed into these fruits can reduce low-density lipoprotein cholesterol and total cholesterol. Dyslipidemia among those with diabetes is often associated with a higher risk of hypertension.^[9]

The magnesium and potassium found in dates are additional assets for heart health. Potassium and magnesium are two electrolytes involved in blood pressure regulation. Some research results suggest that increased potassium and magnesium can help protect against cardiovascular diseases.^[10] 

A recent 2022 study, however, showed no improvement^[11] in cardiovascular risk between those who ate dates and those who ate raisins.

Gut Support

When we ask, “Are dates good for diabetes” we must think of the connection between gut health and diabetes.^[12] The disordered function of the gut and the presence of harmful bacteria has been associated with diabetes, metabolic syndrome, and the onset of obesity. It’s always important to note that more than two-thirds of the immune system^[13] is in the gut, so we need a healthy gut to ward off adverse conditions and infections.

To reiterate, fiber from high-quality carbs like dates is crucial because it promotes good bacteria. When dysbiosis and dysfunction^[12] take over, we see inflammation and malfunctions in bile acid metabolism and malfunctioned secretion of incretin, a hormone integral for glucose homeostasis. Consequently, we see insulin resistance and changes in glucose tolerance, which contribute to obesity and diabetes. 

Antioxidant Boost

Dates consist of many great antioxidants and can exhibit many protective effects^[2] against chronic conditions as a result. Polyphenols, phenolic acids, and lignans are a few anti-oxidative plant components in dates that defend against the free radicals that create cell damage. 

These helpful qualities support the immune system and can often help reduce chronic disease risks, such as autoimmune disorders and cardiovascular diseases.

Way To Enjoy Dates For People With Diabetes

• Just like other fruits, you can enjoy your dates as part of healthy snacks in moderation.
• Dates have a natural sweetness and can be made into a paste to use in recipes to replace refined sugar. 
• Dates made into sauces can have a flavor profile^[14] similar to caramel. You can add this for healthy and sweet treats or add red wine or tamarind to make it savory. 
• Add chopped dates as a garnish for dinner or dessert.

Are There Any Risks?

Calories

These nutrient-rich fruits of the Date palm tree are packed with fiber,^[14] protein, and minerals like zinc, calcium, and selenium. However, they are also loaded with calories, as a single Medjool date^[15] contains nearly 70 calories. Dried fruits^[16] provide more calories than fresh fruits, and have high sugar content, so you’ll want to eat just a few dates in moderation.

Potassium

The high potassium content of dates may be beneficial for blood pressure regulation, but it may be too much of a good thing when addressing diabetes and renal function. Diabetes complications can lead to renal insufficiency, known as diabetic nephropathy,^[17] the most common complication linked to diabetes.

Diabetic nephropathy and the subsequent end-stage renal failure are typically marked by decreased filtration and high blood pressure.^[17] Therefore, it is common to see a low-potassium diet implemented. Be aware of potassium levels^[18] falling too low or rising too high, and consult a registered dietitian to determine how the potassium content of dates may balance out in your diet. 

Fructose

Dates contain high amounts of natural sugars such as fructose, a very common monosaccharide. When there is intolerance or malabsorption,^[19] it can cause gas and abdominal pain, among other gastrointestinal discomfort. Dates also consist of the sugar alcohol sorbitol,^[20] which can exhibit laxative effects that lead to chronic diarrhea. Avoid date consumption if you experience excessive bowel movements or have gastrointestinal disorders.

Fermentable oligo-, di-, monosaccharides, and polyols FODMAPs can be difficult to digest and exacerbate intestinal conditions^[21] like irritable bowel syndrome and inflammatory bowel disease. The fructose content and sorbitol being a polyol make dates a high-FODMAP^[22] food that may need to be omitted from the diet when these conditions are present.

Conclusion

Overall, you can successfully eat the rainbow if you consider the sources of your plant foods. When you select fruits for diabetes, choose fruits with higher fiber content and eat them in moderation. As you stagger your fruit intake over the day, pair them with proteins and fats, like nuts or yogurt, to balance your blood sugar.

It would benefit you to opt for fresh fruits, so you may have to look beyond dried dates because they contain added sugar. Medjool dates are a fresh variety of dates that may be a better alternative.

Dates provide adequate iron,^[2] which can benefit vegans and diabetes, as nutritional deficiencies may develop due to certain dietary omissions. In this case, incorporate healthful diabetes foods, like dark leafy greens and berries, that contain iron and other antioxidants. Consider looking into multivitamin supplements that give the additional edge for balancing glucose and nurturing your immune system.

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