YES. If the dates are eaten in moderation, it can be part of a healthy diet of a diabetic person. A single dried date contains nearly 2 grams of fiber. The dietary fiber helps your body absorb carbs at a slower pace, which is especially important for people with diabetes. The slower carbs are digested, the less likely your blood sugar is to spike after eating.
Dates are tropical fruits that are grown on date palm trees. Dates are categorised as dry fruits and one of the healthiest fruits in the world. Dates have high natural sugar content. The dry fruit version of dates is richer in calories than the fresh fruit.
The American Diabetes Association suggests that the fruit contains carbohydrates so you need to count it as part of your meal plan.
The best choices of fruit are any that are fresh, frozen or canned without added sugars.
- If choosing canned fruit, look for words like “packed in its own juices,” “unsweetened” or “no added sugar.”
- Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.
The three main ways of balancing diet with type 2 diabetes are as follows-
- carb counting
- the plate method
- the glycemic index (GI)
Nutritional Value of 100 g of dates is as follows:
- 15% of the recommended daily allowance from these minerals.
- Vitamins B-complex and C
- High in dietary fiber (8.0 g/100 g),
- Insoluble dietary fiber
- Date seeds contain higher protein (5.1 g/100 g) and fat (9.0 g/100 g) as compared to the flesh.
According to the U.S. department of Agriculture, each dried, pitted date (about 24 grams) contains 67 calories and roughly 18 grams of carbs.
What is the glycemic index of Dates? According to a study, the mean glycemic indexes of different types of dates are 35.5 for khalas, 49.7 for barhi and 30.5 for bo ma’an. There is a significant difference between the results for bo ma’an and for the other 2 varieties. Hence, dates can be classified as low glycemic index food items. Low GI foods release sugar slowly into your body, giving it more time to store or use it. Your body digests foods that rate high on the scale faster than low ones.
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