Kompas.com – Dates become a fruit that is usually eaten during Ramadan. The fruit from the Middle East is indeed synonymous with Islam because it is also consumed by the Prophet Muhammad.
Dates are known for their natural sweetness and high carbohydrate content, so it is right when consumed during fasting.
However, this often raises questions for diabetics about its impact on blood sugar levels.
Also read: 8 Benefits of Dates for Health, Consumption Every Day
Then, is dates safe for diabetes?
Safe Dates for Diabetes
If consumed in reasonable amounts, dates can actually be part of a healthy diet for diabetics.
Dates contain fructose, which is a type of natural sugar found in fruit. One medjool dates (about 24 grams) contain about 67 calories and 18 grams of carbohydrates.
Even so, dates also contain high fiber. One dried dates contain almost 2 grams of fiber, or about 8 percent of daily needs.
This fiber helps slow down the absorption of carbohydrates, so that it can reduce the surge of blood sugar levels after eating.
The impact of dates on blood sugar
The glycemic index (GI) is a measure of how foods containing carbohydrates affect blood sugar levels. The GI scale ranges from 0 to 100, and pure glucose has 100 GI.
- Foods with low GI have a value of 55 or less.
- GI is around 56 to 69.
- GI is high is 70 and above.
Also read: 3 Tips to Use Fruit as a Cake Sweetener, Can Use Dates
Although dates have a very sweet taste, it turns out that dates have low GIs, ranging from 44 to 53, depending on the type.
This means that dates do not cause significant surge in blood sugar if consumed in medium amounts.
Two dry dates (about 48 grams) have about 36 grams of carbohydrates with GI around 49, producing GL around 18, which is classified in the medium category.
For diabetics, consuming dates together with protein sources, such as nuts, can help slow down the absorption of carbohydrates and reduce the risk of blood sugar surge.
Illustration of Jujube or Chinese Dates.The benefits of dates for health
In addition to its fiber content, dates also contain various important vitamins and minerals, such as:
- Calcium: 64 mg
- Iron: 0.9 mg
- Potassium: 696 mg
- Zink: 0.4 mg
- Magnesium: 54 mg
Dates are also a source of antioxidants that can help reduce inflammation and oxidative stress in the body.
Some studies have shown that regular dates consumption can increase good cholesterol levels (HDL) and reduce total cholesterol levels, which are beneficial for heart health.
Also Read: Maamoul Recipe, Butter Cake Fill in the Typical Pasta Pasta Eid in Lebanon
That way, dates are safe for diabetes. However, it is still important to pay attention to the portion of consumption and combine it with a source of protein to control the surge of blood sugar.
Listen Breaking News And Choice News We are directly on your cellphone. Choose your mainstay channel access to Kompas.com WhatsApp Channel: https://www.whatsapp.com/channel/0029vafpbedbpzjzrk13Ho3d. Make sure you have installed the WhatsApp application.
