A diabetic patient is bound to have sugar cravings. Since diabetes is a disorder that involves increased levels of sugar in the body, one has to be very careful about their eating habits. Diabetics are required to avoid sugar consumption in the direct form like white sugar, sweets, candies, and sugar-loaded desserts and so on. However the doctors do permit them to replace these food items with those fruits that are naturally sweet like raisins, dates honey and others. Dates are an excellent replacement as it has a host of benefits. This article deals with the description of dates, its nutritional value, Myths about dates, its benefits for diabetics, and ways of consuming dates.
Dates are the fruits that are borne on the date palm trees originating from the Persian Gulf. It is an extremely hardy fruit that is able to bear weather extremities. It is a small fleshy fruit wherein the pulp surrounds a single seed, Highly nutritious, this fruit is also a healthy replacement for snacks, white sugar and other artificial sweeteners, especially for the diabetics.
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Nutritional Value Of Dates:
Fructose and glucose are the main sources of sugar that are present in abundance. One cup of chopped dates amounts to about 415 calories, 110 carbohydrates and about 95 g of sugar. It provides almost 287kcal of energy. Its sugar content comprises of at least 29 % of fructose and at least 41 per cent of glucose.
Myth About Dates:
One of the most common myths is that diabetics have to abhor even natural sweets and fruits like dates and raisins that have high-calorie content. This is not true, Diabetics can enjoy dates though they have to be careful and keep a tab on the portion.
How Are Dates Beneficial For The Diabetics?
- Dates comprise of important nutrients that fulfil the requirements of a person suffering from diabetes. It is one of the healthier alternatives for the natural sugar that is prohibited for a diabetic.
- Glycemic Index is very low: Diabetic are bound to consume only those food that has a very low glycemic index so as to maintain the sugar levels. It varies from 35.5 to 49.7 in dates which qualify it to be an inclusion in diabetic’s diet regime.
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- Presence of Carbohydrates: Carbohydrates are a source of instant energy as they are full of fructose and glucose. Every 100grams of dates contain about 75 grams of carbohydrates so when people with diabetes feel low they should keep a packet of dates handy so as to energize themselves.
- Dates do not disturb the blood sugar levels and make a person feel full for a longer period of time.
Ways Of Consuming Dates:
Diabetics should prefer the fresh date fruit to the dried and concentrated form. The number of dates should be incorporated in such a way that that daily intake should not exceed 15gms of carbohydrates and 60 calories. Dates can be consumed with various combinations that are excellent for a diabetic patient.
- 3 to 4 dates taken with 150 ml of milk is an excellent way of supplying energy to the body.
- Another healthy combination would be chopped dates with half a cup of yoghurt.
- Looking for an evening snack then take a small fist of nuts like pistachios and almonds and mix it with about 2 to 3 dates (chopped). This will ensure that your stomach is full for a longer period of time.
- A severely diabetic person should consult a physician before incorporating it in their diets.
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Dates are a healthy substitute for synthetic sugar as it is a natural source of sugar; however, a person suffering from diabetes should always consult a physician before including dates in their diet.