Figs and Dates
According to the American Diabetes Association, the myth that diabetics need to avoid all fruits is a persistent one. Although naturally sweet fruits do contain more carbohydrates than non-starchy vegetables, fruits also provide the fiber, minerals and vitamins you need to stay healthy. If you choose super-sweet fruits like raisins or dates, however, portion control is crucial. Consider using small amounts of chopped dates or raisins to accent a baked dessert or even a savory main course, rather than making these sugary treats the main ingredient of a meal or snack.
In general, people with diabetes should aim for fruit servings that don't exceed 60 calories and 15 g carbohydrates, according to MayoClinic.com. For that reason, you can usually eat more juicy fresh fruit than concentrated sweet treats like dates and raisins, which are higher in calories and carbs. For example, 1 Â¼ cup watermelon fits into MayoClinic.com's parameters as a sensible servings for diabetics, while you'll need to restrict yourself to 2 tbsp. raisins or 3 dates to avoid having too many carbs or calories.
Here are a few reasons to include dates in your diabetes diet plan:
Low-Glycemic Index â Youâve probably heard about or have been told to take notice of the glycemic index of the foods you eat. Foods that have a high glycemic index are unsafe for diabetic patients as they increase the blood sugar levels. Dates however have a low GI, which is why most doctors recommend dates for diabetes patients. The glycemic indexes of dates depend on the type of dates and so they vary from as little as 35.5 to as much as 49.7.
Carbohydrates â Instead of trying to eliminate carbs from your diabetes diet plan,
include whole grain carbs that are a lot healthier. In a 100 gram serving of dates, there are about 75 grams of carbohydrates. The main sugars present in these carbohydrates â glucose, fructose and sucrose â provide energy instantly. Carry a packet of dates to work, so that when the lethargy kicks in, you bring out the sweet fruit and enjoy the quick energy boost.
Dietary Fiber â High fiber foods support digestion and maintain healthy bowel movement. The Harvard School of Public Health suggests that a high fiber diet can help reduce the risk of chronic heart problems and certain types of cancer. A 100 gram serving of dates contains about 8 grams of dietary fiber. According to the âThe Encyclopedia of Healing Foodsâ, dates contain a soluble fiber called beta-D-glucan which reduces the bodyâs absorption of cholesterol and also delays absorption of glucose by the small intestine. Blood sugar levels are therefore, not severely impacted through the consumption of dates.
Nutritious and Fat Free â As a diabetic, you understand the need for weight control and so you have probably had to cut back on your snacking. Dates are fat free and cholesterol free and so they are a great snack for diabetes. Dates also provide many important minerals such as calcium, sulfur, iron, potassium, phosphorous, manganese, copper, and magnesium. Many of these minerals are required in very small quantities but a deficiency can aggravate your condition. For instance the mineral zinc improves insulin action while magnesium is necessary for the regulation of blood sugar levels. Dates can also help in the treatment of other health conditions like intestinal disorders, sexual weaknesses, abdominal cancer and diarrhea. Add chopped dates to your fruits salads, mix them in boiled milk, or just pop in a few as a quick snack.
extract of dates, into your cup of hot milk. more
If it is allowed -what benefits are....
If not -then What are your apprehension.....
Sir je, we are learning and not debating......... more