Dates contain a lot of sugar. This is a mixture of fructose, glucose and some other types of sucrose. Fructose and glucose belong to the so-called simple sugars, the monosaccharides. They make up the majority of the sugar in dates and, as monosaccharides, they have the property of raising blood sugar levels particularly quickly. So do dates raise blood sugar levels so rapidly that diabetics, for example, should avoid dates? Or can dates even be responsible for obesity and diabetes due to their high sugar content?
Diabetes: focus on blood sugar levels
Depending on how a type of sugar is composed in its combination of carbon, oxygen and hydrogen, it is referred to as a monosaccharide, disaccharide or polysaccharide. Roughly speaking, sugars can form single, double or multiple molecular compounds. When a sugar enters our gastrointestinal tract, the body has to break it down in order to digest it. This happens particularly quickly with simple sugars because only one single compound has to be broken down. This form of sugar therefore reaches the blood faster than double and multiple sugar compounds and increases the blood sugar level there.
Diabetics have to keep a particularly close eye on their blood sugar levels. Above all, they must prevent the blood sugar level from rising too high. A rather slow rise that does not form a "spike" is recommended, i.e. one that is not so high. Diabetics measure their blood sugar level and regulate it: they make sure that the level does not rise too high and that it does not drop too low. They try to set a curve that is as even as possible with few upward or downward spikes.
Too high (and too many) peaks in the blood sugar level can even trigger diabetes in the long term: The body may not be able to cope with the high levels in the blood over a longer period of time. So should dates, with their high content of simple sugars, be avoided by diabetics or people who are susceptible to diabetes? Interestingly enough, no! In fact, dates can be of particular interest to diabetics for health reasons.
Do dates lower blood sugar?
Many people are looking for an alternative to conventional sugar and sugary sweets. Due to their natural sweetness, dates are always in the spotlight because they contain a variety of valuable ingredients. In the discussion, the statement that dates are suitable for diabetics comes up from time to time because eating dates is said to have a positive effect on blood sugar. In this context, it is even claimed that dates lower blood sugar. Of course, this is by no means the case. But why dates can be important as a sugar substitute for blood sugar-conscious people is explained below:
Slow down the absorption of sugar into the blood
If you don't want your blood sugar to rise so quickly, then foods that slow down the absorption of sugar are of interest. This is the case, for example, if a sugary food contains a lot of fiber. This is where dates come into play: 100 grams of dates contain around 7 grams of fiber - a very good amount. A rule of thumb says that an intake of 40 grams of fiber per day is desirable for diabetics. The rapid processing of date sugar by the body is therefore slowed down by the fiber contained in the date.
In this context, the glycemic index of the date is interesting: it is 50. The glycemic index is a measure of how quickly and how much a food increases the blood sugar level. It is determined on a scale between 0 and 100: The higher the number, the greater the impact on blood sugar levels. 50 is a very good value. So although dates are very sweet, they do not have a high glycemic index - which makes them interesting for diabetics who are allowed to eat sweet foods and sometimes want to increase their blood sugar levels in a controlled manner.
The opposite of the index is the glycemic load, which is high in the case of the sugary date. Diabetics and people who do not want to raise their blood sugar levels too much should therefore not eat too many dates in total.
→ Diabetics (type 1 and type 2) and other people who need or want to regulate their blood sugar can therefore eat dates, but must control their intake. As everyone is different and has an individual metabolism, the consumption of dates and a change in diet should be discussed with your doctor if necessary. Measuring blood sugar levels is mandatory for most diabetics anyway.
Dates & blood sugar: what else speaks in favor of eating them
Dates contain a complex of vitamins and minerals that are recommended for the prevention and supportive treatment of diabetes.
In addition to sugar and fiber, dates also contain
- Antioxidants: they are good for the heart and prevent neuropathy. Neuropathy is a nerve disease that often occurs in connection with diabetes.
- Magnesium, calcium, potassium, phosphorus, iron and vitamins A, B3, B5, B6 and C
- Amino acid tryptophan: Tryptophan has an effect on the hormone serotonin, which makes you feel happy. Dates therefore make you "happy" in a similar way to conventional sweets. However, unlike cookies, chocolate etc., there is no sudden drop in blood sugar levels after eating dates. High-fiber dried fruit simply makes you feel fuller for longer. Enjoying dates therefore prevents cravings and binge eating.
→ Dates contain comparatively few calories; dried fruit contains slightly more in percentage terms than fresh fruit. Dried dates lack water, while the proportion of carbohydrates naturally remains the same. It makes no difference to the glycaemic index whether you eat dried or fresh fruit - as long as you eat both in moderation.
Conclusion: Dates are recommended
Dates are recommended - even for diabetics. Dates are generally lower in calories and less sweet than other dried fruits. They are rich in important nutrients that can lower blood pressure and prevent diseases. They increase magnesium absorption and hemoglobin levels. They cause blood sugar levels to rise relatively quickly, but not as high. With their help, blood sugar can be regulated in a controlled manner.
And: dates can make you happy and reduce stress: This is another reason why we at NaraFood love this "superfood". You can buy dates from us and try many different types of dates that contain different amounts of sugar. On our website, you will also find one or two recipes to get to know dates in different ways. If you would like to use dates as a sugar substitute, you can buy date sugar from us - in organic quality. Cheers to you!
