Can diabetics eat dates and figs?
In this article we are going to answer can diabetics eat dates and figs, what are dates, what are figs, are dates and figs healthy for diabetics, what is the risk of diabetics if they eat too many dates and figs, how can diabetics add dates and figs to their healthy diet.
Can diabetics eat dates and figs?
Yes, diabetics can eat dates and figs but they need to eat them in moderation. Dates and figs especially in their dried presentation have a high quantity of sugar and can mess up your glucose control.
When you have diabetes, you need to control your sugar intake even if it comes from fruit. Uncontrolled diabetes can lead to health problems such as vision problems, foot problems, neuropathy, gum disease, and other related conditions such as cancer.
What are the dates?
Dates are a fruit that comes from date palms and are among the sweetest fruits. They are native to the middle east where they have been eating dates for centuries.
Dates can be sold fresh or dried and are very famous to add to some desserts and salads. Fresh dates are the ones that are most easily found in the United States and they contain more sugar content than dried dates.
Medjool dates are more expensive than fresh or dried dates because their harvests take more time and work. Medjool and Deglet are the most common varieties of dates that you can find in the supermarket or local stores.
What are figs?
Figs are an edible fruit from the plant of the mulberry family known as Moraceae. Figs are very common in Asia, Turkey, and India. Figs are very popular for their high content of calcium potassium, phosphorus, and iron.
There are 3 main types of figs known as
- Smyrna
- White San Pedro
- Common
Smyrna
It develops when fertile seeds are present.
White San Pedro
It is a combination of Smyrna and Common figs. These crops first develop without flower pollination while the second crop requires pollination.
Common
Some varieties of common figs are Dottato, Fraga, and brown turkey. They don’t not require pollination to grow.
Are dates and figs healthy for diabetics?
Dates and figs are healthy fruit full of fiber and vitamins. Dates and figs are naturally high in sugar and this sugar is packed with plenty of nutrients.
Just by eating 2 Medjool dates or about 48 grams of Medjool date they can provide 133 calories, 36 grams of carbohydrates, and 3.2 grams of fiber. 0.8 grams of protein, and 0 grams of fat.
One small fresh fig contains 30 calories, 0 grams of protein, 8 grams of carbohydrates, 1 gram of fiber, and enough quantity of magnesium, potassium, riboflavin, thiamine, vitamin B6, and vitamin K.
Dried dates and figs contain a higher amount of sugar and are rich in calories because the loss of water and sugar content goes up.
The date is a fruit with a lot of natural sugars. Even if sugar in dates is considered healthy, if you have a history of diabetes or glucose control, you need to stay away from dates or eat them in small amounts because they can increase blood sugar.
What is the risk for diabetics if they eat too many dates and figs?
The main risk of eating dates and figs for diabetics is that they contain too much sugar. It can lead to uncontrolled glucose levels. High levels of glucose in the blood for a long period of time have serious health consequences in the long run.
Dates contain more sugar than figs so it is best to consume figs when you have diabetes. Try to always pair dates and figs with protein such as
- Cheese
- Greek Yogurt
- Nuts
- Almonds
How can diabetics add dates and figs to their healthy diet?
Dates and figs can be added as fresh fruit, dried fruit is the most common way to eat it, and in some desserts. Try to be mindful that dried dates and dried figs lose some water in the process and have more sugar than fresh dates.
You can eat them as the fruit itself paired with some protein, add it to your favorite smoothie or salad or make a super healthy fig and date bread.
Other FAQs about Dates that you may be interested in.
Can I eat dates during the first trimester of pregnancy?
Conclusion
This article answered, can diabetics eat dates and figs, what are dates, what are figs, are dates and figs healthy for diabetics, what is the risk of diabetics if they eat too many dates, and figs, how can diabetics add dates and figs to their healthy diet.
Citation
https://www.healthline.com/nutrition/dates-for-diabetes
https://www.medicalnewstoday.com/articles/are-dates-good-for-diabetics
