Eating dates is good for health but not every time, If you are suffering some health problems like diabetes and others. Many people don’t know what and How to consume dry fruits. Today you can learn the benefits of dates for diabetics. During diabetes, the amount of sugar in the blood of patients increases, we call this condition high blood sugar level.
There are many reasons for the increase in blood sugar levels, the biggest of which is the consumption of the wrong diet. If you consume such things in which the amount of sugar is high, then the sugar level will increase. Diabetics are told to stay away from sugar to control sugar levels, but there are a few things you can do to limit your intake during diabetes, one of which is dates.
Dates have a low glycemic index so that your sugar level does not increase and you can consume it. In this article, we will discuss the benefits of consuming dates for diabetes and the right amount.
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Let’s see what are the Benefits of Dates For Diabetics
1. Eating dates in diabetes
Dates are considered a kind of superfood because the body gets energy by consuming them. Dates are rich in soluble and insoluble fiber, which keep the health of the stomach good. Dates contain a good amount of selenium, copper, potassium, and magnesium.
Dates contain selenium, which reduces oxidative stress, thereby controlling diabetes, and eliminating the problem of high blood pressure. Dates are also low in potassium, which does not pose a risk of heart disease. Dates are also beneficial for people who have anemia because they contain a good amount of iron.
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2. How many dates can be eaten in a day during diabetes
Glycemic index refers to the number of carbohydrates present in the food and how much effect it will have on blood sugar levels. You can also eat dates mixed with curd. If you have diabetes then you can consume 2 to 3 dates a day.
(Interactions of dates in diabetes) It contains natural sugar, so you can include it in breakfast. If the right time to eat dates is told, then consuming dates in breakfast will not cause weakness in the body throughout the day and energy will remain in the body.
3. Do not eat more than three to five dates in a week
Dates are dry fruit, so the amount of calories in them is high as compared to other fruits. If you eat dates from the market, you should be careful not to add natural sugar for taste. If your sugar level is under control then you can consume dates, although it is necessary to consult a doctor to include dates in the diet. You can consume three to five dates in a week. If your diabetes is under control, and you are exercising, then there will be no problem.
4. Side effects of eating dates
Dates are high in calories, so consumption of dates can be harmful (disadvantages of eating dates). If you consume 1/4 cup of dates, then it contains about 95 to 100 calories, so eating it increases calories in the body, and your weight increases. Eating dates daily can also cause problems like cavity problems or increased potassium in the body, so take it only on the advice of a doctor.
If your sugar level remains under control then you can consume dates, but dates are high in calories, so you should avoid consuming them daily and should not eat more than two to three dates in a day.
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What are the benefits of dates?
1. At breakfast
If you want to add natural sweetness and fiber to your food in the morning, then use dates. Its high fiber content will keep you feeling full from morning till evening. It will also balance the macronutrient ratio of your food. Its carb, protein, and fat composition are beneficial for your stomach.
2. Before Workout
Even though dates are naturally a bit high in sugar, they are healthy. It provides a kind of slow-releasing carbs, which helps in speeding up your workout. Therefore it is important to eat at least 2-4 dates 30-60 minutes before the workout.
3. Afternoon Snack
Dates are a good source of fiber and sweetness. This combination of fiber and sugar helps in controlling blood sugar. Eating dates when you are hungry keeps the calories present in your body balanced.
4. As Night Snack
Due to the high amount of fiber in dates, many people consume them as a night snack. Fiber takes longer to digest, which can help keep you feeling full and reduce midnight hunger pangs. Apart from this, if you are troubled by the problem of craving to eat sweets at night, then eating dates is the best option for you.
When should you not eat dates?
1. If you have Irritable bowel syndrome (IBS) then you should avoid eating it. People with IBS may be sensitive to foods containing FODMAPs, which make them unable to digest short-chain carbs such as dates.
2. People with a weak liver should also not eat more dates as it is a high source of fructose, which can cause stomach upset.
3. Avoid eating dates after meals as they are high in fiber content, which takes longer to digest. As a result, eating a large number of dates after overeating can leave you feeling extremely full and uncomfortable.
4. Dates are beneficial for the body in every respect, but if you are allergic then you should avoid eating dates. If you feel that you are having itching or rash after eating dates, then eat dates only on the advice of a doctor.