Managing Diabetes With The Help Of Dates

Overview

Diabetes is a chronic disease that arises from the body's inability to adequately utilise the insulin produced by the pancreas or from insufficient production of it. One hormone that controls blood sugar is insulin.

Hyperglycemia, sometimes referred to as elevated blood glucose or elevated blood sugar, is a frequent consequence of uncontrolled diabetes mellitus that eventually causes major harm to numerous bodily systems, particularly the blood vessels and neurons.¹ To help prevent or delay long-term health problems such as heart disease, vision loss, and kidney disease, it is important to keep the blood sugar at normal levels as this could help improve energy and mood.²

Almost half of the amount of sugars present in dates are in the form of fructose. Fructose is sweeter than glucose and plays an important role in flavour and inducing a feeling of satiety. Hence, the glycemic index values of dates are low to normal and therefore it is used to control sugar levels.³

Understanding diabetes

Types of diabetes: 

Diabetes can be of three types which are type 1, type 2, and gestational diabetes.

Type 1 diabetes:

A long-term illness where the pancreas fails to generate much or any insulin.

Usually, it manifests throughout adolescence. Children and teenagers may also experience it, depending on the number of non-functioning pancreatic B-cells. When symptoms appear, there is an 80% decrease in beta cell mass. Increased thirst, frequent urination, hunger, exhaustion, and blurred vision are some of the symptoms. The goal of treatment is to keep blood sugar levels within normal ranges via insulin therapy, nutrition, and exercise.⁴

Type 2 diabetes:

A long-term illness that influences how the body uses glucose or blood sugar. When a person has type 2 diabetes, their body either produces insufficient insulin or rejects it. Increased thirst, frequent urination, hunger, exhaustion, and blurred vision are some of the symptoms. Sometimes there could not be any signs at all. Insulin therapy, medicine, exercise, and food are all forms of treatment.⁵

Gestational diabetes: 

The disorder known as gestational diabetes mellitus (GDM) is caused by a hormone produced by the placenta that interferes with the body's ability to use insulin. Rather than entering the cells and being digested, glucose accumulates in the circulation.

Unlike type 1 diabetes, which is brought on by a shortage of insulin, gestational diabetes is brought on by additional hormones produced during pregnancy that can reduce the effectiveness of insulin—a condition known as insulin resistance. After birth, gestational diabetes symptoms go away.⁶

Nutritional value of dates

One pitted Medjool date has the following nutrients:

• Calories: 66.5
• Fat: 0.04g
• Sodium: 0.24mg
• Carbohydrates: 18g
• Fiber: 1.61g
• Added sugars: 0g
• Protein: 0.43g

One pitted Medjool date supplies small amounts of a wide range of nutrients, including:

• Calcium: Helps produce strong bones and teeth, secretes hormones, and aids in the contraction and expansion of your blood vessels and muscles
• Magnesium: Supports healthy bones, keeps your heart rate consistent, helps your muscles and nerves work, and boosts your immune system
• Potassium: Transports nutrition into your cells and removes trash from them
• Zinc: Helps your body break down carbohydrates for energy, enhances your immune system, encourages the healing of wounds, and supports the creation of new cells⁷

Dates and diabetes management

The glycemic index (GI) of dates is relatively low, ranging from 44 to 53, meaning that blood sugar levels rise more slowly while consuming them. On the other hand, their glycaemic load (GL) is medium. High-GL diets have been linked to a higher risk of cardiovascular disease and type 2 diabetes. A low glycaemic load diet, which takes into account the glycaemic index and dietary portion sizes, is crucial for people with diabetes.

In order to determine how two types of dates (Medjool and Hallawi) affected blood glucose levels, a study was done in 2009. Every day, subjects received 100g of one of these dates. Despite the date's high sugar content, the results showed that after 4 weeks, none of their triglycerides or blood sugars had increased. The study also showed that regular date consumption does not affect blood glucose levels in persons in good health.⁸

Potential benefits of dates in preventing complications:

• Dates, which are high in dietary fibre, lower blood pressure, inflammation, and cholesterol. Therefore, adding dates to food may lower blood pressure and cholesterol, and lower the risk of diabetes
• The beneficial potassium and magnesium content of dates helps to maintain the system's fluid equilibrium and prevents any fluids from becoming diluted, which lowers blood pressure
• Strong anti-inflammatory and anti-microbial properties of dates are thought to lower inflammation and fight infections
• It is well known that dates improve stomach and digestive health

Considerations and precautions

Well, modest dates do not cause blood sugar levels to rise. Even further research has shown that ingesting 15 grams of carbohydrates from dates has no effect on blood sugar levels. Additionally, when consumed in moderation, they have no negative effects and make a fantastic substitute for refined sugar in smoothies, cereal, and oatmeal. It's critical to ascertain whether dates have been combined with added sugar syrup or preservatives because doing so may be detrimental to your health. Make sure you read the nutritional label every time.⁸

Lifestyle factors

The cornerstones of diabetes treatment are exercise and medical nutrition therapy. The American Diabetes Association (ADA) suggests that persons with diabetes engage in both resistance training and aerobic activity in its 2022 Standards of Medical Care in Diabetes.

According to their specifications, this should involve two to three sessions of resistance exercise per week on nonconsecutive days and at least 150 minutes of moderate-to-vigorous aerobic activity per week, distributed over at least three days to minimize consecutive days without activity. Frequent exercise is linked to lowering blood pressure, improving insulin sensitivity and glucose control, preventing and minimizing weight gain, optimizing lipoprotein profile, and improving insulin sensitivity—all of which are separate risk factors for the onset of type 2 diabetes.

Following recommended levels of physical exercise has been linked to a 40% reduction in cardiovascular death, with an even bigger effect on all-cause death. Given that individuals with T1D and T2D have a two- to six-fold increased risk of morbidity and early death from clinical cardiovascular disease (CVD), this link is particularly noteworthy.⁹

Summary

In conclusion, managing diabetes with the help of dates presents a promising avenue for individuals seeking natural remedies to complement their diabetes management regimen. Dates offer various nutritional benefits, including fibre, vitamins, and minerals, while also possessing a low glycemic index, making them a suitable option for controlling blood sugar levels.

However, moderation and portion control are essential, as dates are still relatively high in natural sugars. Incorporating dates into a well-balanced diet, alongside regular exercise and medical supervision, can contribute to better glycemic control and overall health for individuals with diabetes.

Further research and consultation with healthcare professionals are encouraged to personalize dietary recommendations and ensure optimal diabetes management strategies tailored to individual needs.