Benefits and Side Effects- HealthifyMe

Diabetes mellitus is a bunch of metabolic issues characterised by persistently excessive blood glucose ranges. A excessive blood glucose degree is probably the most outstanding symptom of a affected person identified with diabetes. Other signs of diabetes embrace urge for food, elevated thirst, frequent urination, fatigue, headache, and gradual therapeutic of wounds and bruises. 

According to the International Diabetes Federation, 537 million adults will likely be identified with diabetes in 2021. Diet and consuming habits play a large function within the lifetime of an individual with diabetes. Generally, persons are suggested to not eat meals with a excessive glycemic index and restrict their carbohydrate consumption.

Dates, the tree’s fruits, are often consumed in dried and pitted type. They are identified to pack a whole lot of sugar of their deceptively small varieties. Deglet Noor dates and Medjool dates are probably the most generally consumed sorts of dates. As a end result, there may be appreciable debate relating to the consumption of dates by individuals with diabetes attributable to their excessive fructose content material.

Types of Diabetes

There are two main varieties of diabetes:

  • Type-1 Diabetes: This class of diabetes causes the lack of the pancreas to supply sufficient insulin as a result of lack of beta cells by an autoimmune response. 
  • Type-2 Diabetes: This class of diabetes causes the event of excessive resistance of the physique’s cells in direction of insulin, which is the hormone that aids within the uptake of glucose by cells. The excessive resistance causes the glucose to maneuver into the bloodstream and improve blood sugar ranges.

Gestational Diabetes: Gestational diabetes will not be basically a sort. It is solely the short-term improve in pregnant girls’s blood sugar ranges. Soon after the supply, the degrees come right down to regular.

In this text, allow us to find out about the advantages of consuming dates, when and how a lot to eat, the perfect methods to eat them, and their unintended effects for a diabetic affected person.

The Different Types of Palm Dates

The UAE alone harvests over 18 several types of dates. The dates’ bodily and chemical properties decide their influence on the human physique upon consumption. Today, there are ample choices when discussing the sorts of dates by way of worth, high quality, origin, manufacturers, and so forth. While individuals generally assume that higher-priced dates are higher in high quality, the dietary worth of those might differ. What stays widespread is that all of them have a low to medium GI degree.

One of the oldest grown timber globally, tens of lots of of types can be found worldwide. Khodry, Kimia, Omani, Khalas, Ruthana, Sukkary, Sefri, Segae, Ajwa, Hilali and Munifi are the most typical dates discovered across the globe. Their chemical composition makes them a sensible choice for consumption to stop numerous illnesses.

Diabetic sufferers might substitute sugar with Medjool dates when making smoothies, shakes or desserts. In addition, you need to use the Omani dates in baking as sugar substitutes. They each have a wealthy moisture content material and are candy and pleasant. Hayany is one other kind that you could be use whereas cooking or baking.

Some cultures worldwide make ‘chuhara’ from dates., which is sort of a mouth freshener. Hallawis dates are the best choice for this. Deglet has decrease sugar content material than different date varieties and could be consumed uncooked. It is an efficient alternative for diabetic sufferers. 

Probably the most well-liked decide, Kimia dates are very simply discovered available in the market and are good in high quality and style. But, once more, dates are solely to be consumed moderately.

Nutritional Composition of Dates

The dietary worth of Medjool dates (100 g portion) based on the USDA is as follows:

  • Water 21.3 g
  • Energy 277 kcal
  • Protein 1.81 g
  • Total Lipid 0.15 g  
  • Carbohydrates 75 g
  • Glucose 33.7 g
  • Fructose 32 g
  • Total Dietary Fibre 6.7 g

The mostly out there dates are all wealthy in minerals and salts. They include larger protein content material than different fruits resembling apples, bananas, oranges, and so forth. There is confirmed analysis to show the dietary and medicinal advantages of dates. They are wealthy in phenol, antioxidants and even micronutrients that assist insulin resistance. Hence, they’re helpful for individuals with diabetes.

Benefits of Eating Dates

Reduces the Risk of Cardiovascular Diseases

According to a examine, fibre in dates reduces the chance of cardiovascular illnesses by regulating the assorted danger components that have an effect on cardiovascular well being. For instance, in case your blood sugar will not be beneath management, then the possibilities of having dangerous levels of cholesterol improve.

Increased consumption of dates can present the required quantity of fibre to the physique and decrease blood levels of cholesterol. The fibre particles bind with ldl cholesterol molecules within the blood earlier than they’re absorbed, thus passing them out of the physique and faecal matter.

Fibre can also be identified to cut back blood strain and irritation. Thus, consuming dates might regulate your levels of cholesterol and blood strain and scale back the chance of diabetes. 

Regulates Blood Pressure

Dates are wealthy in potassium and additionally include many different minerals. Potassium maintains osmotic stability and helps keep osmoregulation, thus regulating blood strain. In layman’s phrases, ‘osmotic balance’ is the stability of fluids within the human physique that avoids the dilution or focus of any fluids. The fibre current in dates additionally controls the sugar degree and slows down digestion. If taken with curd, it additionally controls the glycemic ranges, making it wholesome for individuals with diabetes.

Manages Potassium Levels

Studies present that low potassium within the physique will increase the possibilities of having excessive insulin and glucose ranges, which can mark the primary stage of diabetes. Two dates include 334 mg of potassium, which will increase the potassium degree in your physique. Potassium additionally helps management blood strain.

Other Benefits

  1. They are anti-inflammatory, anti-tumour and antimicrobial.
  2. They have confirmed to assist girls chill out throughout labour and post-childbirth.
  3. Dates are identified to be hepato-protective and nephroprotective in nature.
  4. A examine mirrored that it helps in lipid management of diabetic sufferers.
  5. Consumption of dates can also be identified to influence sufferers affected by infertility points positively.

Can individuals with diabetes eat dates? 

Due to the extreme pure sweetness of dates, there’s a widespread false impression that individuals with diabetes can not eat dates. The key right here is moderation. It could be harmful for individuals with diabetes to eat dates in massive portions as a result of excessive quantity of sugar within the fruit.

They might trigger a light spike within the blood glucose ranges, which an individual with diabetes can not restore attributable to inadequate insulin or resistance to the hormone.

Glycemic Index (GI) is a time period used to measure the flexibility of a substance to boost blood glucose ranges when consumed by itself. Also, regardless of being naturally candy, dates have a low GI (between 44 and 53) and a medium GL. 

Diets with a excessive glycemic load are related to an elevated danger of creating kind 2 diabetes and cardiovascular illnesses. Thus, individuals with diabetes can eat a weight loss program characterised by a low glycemic load, which accounts for the glycemic index and the parts consumed.

A examine in contrast the distinction between GI ranges of diabetic sufferers and wholesome contributors upon consumption of various sorts of dates. The GI of the dates ranged from 30.5 to 61.6. The 5 date varieties have been Fara’d, Lulu, Bo ma’an, Dabbas and Khalas. These are probably the most generally offered and consumed sorts of dates within the center jap nations. However, we’re but to be taught in regards to the penalties of long run common consumption of dates within the case of individuals with diabetes. 

The Best Time to Eat Dates

Dates are so versatile which you could eat them in several methods at totally different occasions for optimum advantages. They make a wonderful pre exercise snack, an incredible bedtime snack and can even type an integral a part of your breakfast once you mix them into your porridge or cereal.

Its essential to notice that dates work higher as a snack than part of a heavy meal. Along with nuts, they make a wonderful mid morning or night snack. So as you’ll be able to see, it has no particular time of consumption.

Palm Date Recipes That Are Worth a Try!

There is sufficient proof suggesting that the consumption of Khalas dates and yoghurt as a combined meal has no vital influence on the GI. 

There are a number of recipes one can attempt to take advantage of out of the dietary worth of dates with out compromising on the sugar ranges.

Sugar-Free Dates Rolls


  • Ghee: ½ tsp
  • Dates: ¾ cup (chopped)
  • Almonds: 1 tbsp
  • Pistachios: 1 tbsp
  • Walnuts: 1 tbsp
  • Poppy seeds: 2 tbsp


  • Cook the chopped dates in ghee on a non-stick frypan on a low flame. 
  • After 5- 7 minutes, you must begin seeing a lumpy texture.
  • Turn the range off and add all of the nuts to type a combination.
  • Make rolls out of the semi-solid combination and prime the rolls with poppy seeds.
  • Freeze the rolls and eat.

Dates and Pistachio Muffins


  • Ghee: 2 tbsp
  • Dates: 1 cup
  • Pistachio: 1 cup
  • Jaggery Powder: ¼ cup
  • Ragi flour: 1½ cup
  • Wheat flour: ¾ cup
  • Corn starch: 2 tbsp
  • Salt: ½ tsp
  • Cardamom: 1½ tsp
  • Baking powder: 2 tsp
  • Baking soda: ½ tsp
  • Buttermilk: 1 cup
  • Water:  ½ cup


  • Preheat the oven to 180 levels celsius.
  • Start by mixing the butter and jaggery powder till the feel is creamy. 
  • Add all of the dry elements besides dates and pistachios and combine properly. Ensure that there are not any lumps.
  • Now, add the water and buttermilk to make a clean muffin batter.
  • Add the dates and pistachios to your batter.
  • Grease your muffin tray with butter.
  • Pour the batter equally into all of the moulds and bake for 25-30 minutes.
  • Enjoy the muffins sizzling and comfortable once you take them out of the oven!

Potential Side Effects of Consuming Dates When You Have Diabetes

If you’re taking dates moderately, it doesn’t improve blood sugar. Since dates have a low to reasonable GI, consuming two dates a day will not be dangerous to an individual with diabetes. A examine reveals that an individual with diabetes can eat 7-10 dates a day.

Researchers discovered that consuming 15 grams of carbohydrates from dates didn’t have an effect on their blood sugar ranges. Also, dates are extra nutritious than plain, refined sugar. So it’s good to substitute sugar with dates when consuming cereals or smoothies within the morning. The client will get the additional benefit of dates’ dietary worth and the pure sweetness. 

Thus, dates wouldn’t have any unintended effects particularly for an individual with diabetes. There are not any explicit unintended effects an individual with diabetes must be careful for when consuming the prescribed quantities. If overeating dates, then blood sugar spikes and constipation happen. Also, it’s important to examine that your dates aren’t packaged with extra sugar and preservatives, as that might be detrimental to your well being.

The Bottom Line

We can conclude that the assorted varieties of dates typically typically have a reasonably low glycemic index. Furthermore, their consumption by individuals with diabetes doesn’t lead to vital glucose excursions. These findings recommend that dates might profit diabetic topics when consumed as a part of a wholesome balanced weight loss program.

Dates maintain a wealth of advantages as a result of wealthy treasure of nutritional vitamins, minerals and, most significantly, the fibre current. However, these fruits pose a explanation for concern for people who’ve diabetes as a result of larger proportion of carbohydrates and energy. Most individuals don’t know that the carbohydrates in dates are pure sugars resembling glucose and fructose.

These pure sugars be certain that dates have a low glycemic index and medium glycemic load regardless of the sweetness. In addition, Combining unsalted nuts and dates ensures a good slower launch of sugar from the dates since nuts are wealthy in protein and fats, which bind to the sugar and don’t let it launch rapidly into the bloodstream. Therefore, the buyer merely must know when, how and how a lot to eat.

Frequently Asked Questions (FAQs)

Q. What are the advantages of consuming dates?

A. Despite the pure sweetness of dates and the high-calorie content material, these fruits are a treasure home of advantages. Dates keep wholesome blood and bowel capabilities and decrease the chance of cardiovascular illnesses. They additionally assist in regulating and sustaining wholesome physique weight. In addition, as a result of excessive fibre content material, they’ll treatment constipation and stave off starvation pangs. The fruits additionally include minerals resembling calcium, which helps keep wholesome bones and nutritional vitamins resembling Vitamin A, B5, C, Ok, and E, which assist hold wholesome hair, blood, pores and skin, and eyes. 

Q. What occurs in the event you eat dates day-after-day?

A. Eating dates day-after-day can give you a superb quantity of fibre, thereby serving to you to keep away from consuming junk and regulating your bowel actions. Therefore, consuming them in measured quantities is of utmost significance.

Q. Can I eat dates day-after-day?

A. Yes, dates could be eaten day-after-day as part of your every day weight loss program. However, if consumed in small portions, dates could be very helpful in your well being.

Q. What are the disadvantages of consuming dates?

A. Eating dates in massive portions may cause dangerous spikes in blood glucose ranges attributable to sugar and constipation attributable to fibre. In addition, if impure and not washed and processed accurately, individuals with sulphite allergic reactions may have stomach misery. 

Q. What is the distinction between a fig and a date?

A. Dates are from the Date Palm, and figs develop on Ficus timber and are two utterly totally different species. Their look is totally different, with figs being plump and spherical and dates being oval and wrinkled. Dates are likely to have a better fibre and sugar content material than figs. 

Q. Do dates aid you poop?

A. Dates include a whole lot of fibre, which may assist in clearing out the colon and relieve constipation by softening the mass of faeces and growing its measurement and density, and bulkier stools are simpler to cross. 

Q. Can we drink water after consuming dates?

A. Researchers say that you shouldn’t eat water after consuming a fruit that incorporates a comparatively extra vital proportion of water. Excessive hydration can modify the pH of your abdomen by diluting the enzymes and the acid, thus inflicting weakened digestion. However, since dates include a comparatively smaller proportion of water, you’ll be able to drink water after consuming them. 

Q. Are dates good for weight reduction?

A. Dates could be useful for weight reduction owing to the quantity of fibre in them. The fibre provides to a sense of fullness and controls starvation pangs. High fibre meals will not be energy-dense and take longer to eat whereas additionally offering decrease energy than the identical quantity of another meals. But, dates are additionally excessive in carbohydrate and vitality content material. To assist with weight reduction, you must eat them in smaller and moderated portions and a supply of protein resembling nuts. It will decelerate the digestion of the sugars and forestall a spike in blood glucose ranges. 

Q. Is a date a raisin?

A. No, dates will not be raisins. Dates are stone fruits derived from the date palm tree, whereas raisins are dried grapes. Although they include the same quantity of fibre, they differ by way of look and style. Raisins wouldn’t have as a lot sugar as dates.  

Q. Can dates scale back stomach fats? 

A. Dates include a superb quantity of each soluble and insoluble fibre. Therefore, once you eat them, they hold you satiated and can defend you from starvation pangs. They additionally work properly as a substitute for sweets and desserts and can prevent from ingesting all these further, pointless energy. So, in the long term, they’ll assist in weight reduction however is not going to trigger spot discount of your stomach fats. 

Q. Do dates have to be refrigerated?

A. For as much as 6 months, dried dates could be saved at room temperature in a dry place with none refrigeration. After six months, they have to be refrigerated the place they’ll final upto 3 years. 

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