Low to moderate consumption of dates safe for diabetics, say medical experts
Srinagar, Mar 13: Consumption of dates is an essential religious ritual food for Muslims across the world. However, diabetics and those watching their weight have often been in a dilemma about the safety and effects of dates on their desired health goals. The answer is not straight. On Tuesday, noted researcher and former Director SKIMS Soura Prof Parvaiz A Koul posted findings from a meta-analysis of studies around the globe about effects of dates on the human body.
The analysis ‘Effect of dates on blood glucose and lipid profile among patients with type 2 diabetes’ by Hyder Osman Mirghani published in June 2024 issue of World Journal of Diabetes concluded “Evidence from animals and humans suggest that date consumption can decrease blood glucose, total cholesterol, and triglycerides and increase HDL”. This, as per the researcher, happens due to “delayed gastric emptying, decreased intestinal absorption of glucose, inhibition of α-amylase and α-glucosidase, and increased glucose entry to skeletal muscle”. In simpler words, dates slow down digestion, decrease glucose being absorbed from intestines and block certain enzymes that break down carbohydrates. Mirghani also concluded that dates promote ‘the abundance of beneficial gut microbiota that plays an important role in inflammation and oxygen free radical suppression’ and have antimicrobial, anti-inflammatory, and antioxidants crucial for good health.
However, how many dates is the question. Generally considered having a moderate glycemic index (GI), dates are quite rich in calories. It means they raise blood sugar levels at a moderate rate but calorie per date varies between 20 to 80, depending on variety. The popular Ajwa dates have around 60 calories per date. Medjool dates can have upto 75 calories, while Deglet Noor dates, the light colored translucent dates, have lowest of calories – 20-23, as per available literature.
Noted endocrinologist, Prof Shariq Masoodi said people should limit the number of dates they consume at Iftaar, especially if they are watching their weight. “Many of my patients tell me eating dates is Sunnah. I tell them to eat, but not half a kilogram because you have not eaten anything during the day. Eat a date or two,” he said. He said dates are rich in fibre but also rich in sugars. He said apart from date consumption, people also need to watch what else they are consuming at Iftaar. “The sugary drinks like Babri-beul are only consumed in Ramadhan, the phirni, again sugary, is only consumed in Ramadhan, and now many people also consume juices and fried foods, which is a major health concern,” he said.
Prof Masoodi said Ramadhan needs to moderate the eating, but usually we end up consuming equal or more calories than usual. Prof Koul’s post on X was followed by a detailed comment by Dr Parveen Yograj, a retired surgeon from J&K Health Services. He noted that the assumption that dates exhibit deleterious effects in people with diabetes, has been changed after review of several studies. He quoted studies that showed low-moderate consumption of dates did not impact glucose levels. He however noted that many times sugar is added to dates “ in order to enhance the taste and palatability of date fruits” which can have profound impact on the calorie value and GI both.
