Are Dates Good For Diabetes?

Are Dates Good or Bad For Diabetes

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Hello, I’m Ty Mason from, researcher, writer and I have type 2 diabetes. Today I’m going to answer the question, are dates good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid).

Corny joke alert! I can only assume this question is about the fruit and not the act of going out with a companion for a meal and perhaps a movie.

A product of the date palm this delicious fruit has been cultivated since approximately 6000 B.C. The date is one of the sweetest fruits in existence and comes in many different varieties. Dates are versatile in that they can be tasty eaten fresh or dried.

Dates are loaded with anti-oxidants and are fat free and cholesterol free, which is good for any health-conscious individual, not just for those with diabetes. Several necessary minerals are also found in dates, such as calcium, potassium, manganese and magnesium. Prevention Magazine suggests eating dates straight from the bag, adding them to salads or smoothies, or chopping them and eating with oatmeal.

But, a 1 cup of serving of dates contains about 415 calories and nearly 95 g sugar, as well as 110 g carbohydrates.

Dates have a low GI. Depending on the type their GI ranges from 35-50 with an average of 42. The average glycemic load of dates is 18. This is not a bad GL, it does fall within the mid-range.

Dates contain 3 types of sugar (Fructose, glucose and sucrose) that are capable of giving an extra burst of energy on those lethargic days.

Dates are also cholesterol and fat free and contain a good amount of dietary fiber.

A 2010 study at King Saud University in Riyadh concluded that, “The hypoglycemic effect of date seed extract combined with insulin, decreases the blood glucose level significantly toward normal when compared to the effect of insulin administered as a single drug for treatment of diabetes.”

This study shows the date can be valuable in lowering blood sugars in conjunction with diabetes meds.

One problem with diabetes is neuropathy. You know what I mean, tingling or numbness in your feet? It is caused by nerve damage due to diabetes.

A 2011 study at the Neuroscience Research Center, Kerman Medical University found that a compound found in dates may be considered as a potential preventative approach for peripheral diabetic neuropathy.

So are dates good for diabetes? I must admit I almost said no to this one. But the more I researched, the more I learned that this is an excellent choice to add to your diabetic diet. I would suggest them as a snack. Use them as an energy boost or just a snack when watching TV.

I hope this answered your question are dates good or bad for diabetes. Don’t forget to get your diabetes management book.

Let me know if you have any other diabetes related questions.