With diabetes getting so rampant, everyone wonders if date fruits and other natural sources of sugar are a good alternative to artificial sweeteners.
What is Diabetes?
Before anything, let’s address the elephant in the room.
In a more technical sense, diabetes is defined as the body’s failure to make enough insulin.
With less or no insulin, your body fails to turn sugar (glucose) into energy.
Therefore, your body will have to deal with excess amounts of blood sugar, causing damage to vision, kidneys, and heart over time.
That is why it is necessary for all people diagnosed with diabetes (Type 1, Type 2, and Gestational Diabetes) to control their level of sugar intake.
Natural Sugars vs Artificial Sweeteners
Natural sugars are sugars naturally occurring in whole foods.
Fruits and vegetables contain the natural sugars glucose and fructose.
Artificial sweeteners, on the other hand, are sugars that have been chemically altered in a laboratory and often deliver sweetness without calories.
The glycemic index (GI) measures the impact of carbohydrates on blood sugar levels.
It is measured on a scale from 0 to 100, with pure glucose (sugar) given the value of 100 — the maximum amount your blood sugar may increase after consuming a meal.
Low GI carbohydrates have a GI of 55 or less, and high GI carbohydrates have a GI of 70 or more.
In other words, a meal with a low GI causes blood sugar and insulin levels to fluctuate less significantly.
In contrast, a meal with a high GI causes a rapid rise in blood sugar.
This may often result in a blood sugar collapse, particularly in diabetics, whose systems have a more difficult time managing these fluctuations.
Do Date Fruits Cause Blood Sugar Spikes?
Despite their sweetness, dates have a low glycemic index (GI).
This means that they are safe for diabetics to consume in moderation.
In one study, the GIs of 1.8 ounces (50 grams) of five common date varieties were evaluated.
It was discovered that dates generally have a low GI, between 44 and 53, with some variation depending on the type.
All in all, dates have a low GI, which means they are less likely to cause a surge in blood sugar, making them a healthy option for diabetics.
In addition, dates have a moderate GL, therefore eating one or two at a time is a reasonable decision.