For diabetics with a sweet tooth, eating dates and kajours in moderation can be a healthy choice to satisfy sugar cravings. High in fructose and highly nutritious, dates are a great source of fiber, iron, calcium, magnesium, zinc and vitamins A, K and B complex. The good news is that it has a low glycemic index (GI) and a moderate glycemic load (GL). The trick is to combine them with healthy, diabetes-friendly ingredients that won’t cause a sugar spike. (Please also read: Ayurvedic expert on the rules, benefits and best time to eat dates and kajur)
“Dates are one of the healthiest foods, they are delicious and have a low glycemic index. In addition, many studies have concluded that dates do not spike blood sugar levels. Dates are very nutritious. , packed with a variety of essential ingredients.They also have lots of dietary fiber, iron, calcium, magnesium, zinc, and vitamins A, K, and B complex, in addition to fructose. Diseases, and diarrhea are some of the problems these nutrients help with,” says nutritionist Anupama Menon.
“Dates are considered highly nutritious due to the presence of healthy antioxidants, fiber and natural slow-absorbing sugars. Dates have an average GI of 42. This makes them low GI. When eaten in moderation, they are a safe food for diabetics,” says Arooshi, a lifestyle expert and nutritionist at GOQii. Garg says.
According to Garg, the fiber in dates helps the body absorb carbohydrates slowly and prevents sugar levels in the bloodstream from rising too quickly.
Diabetics should try a combination of complex protein sources and dates to help manage blood sugar levels.
Healthy Kajol or Dates Recipe for Diabetics
Anupama Menon and Arooshi Garg suggest some healthy ways for diabetics to consume dates.
Menon says that if dates are used, they should be of the natural, sugar-free variety, especially when it comes to diabetics. increase.
1. Sweet Chutney
“Make a traditional sweet chutney with dates. Pressure cook 100 g dates and 100 g tamarind with a little chili powder and salt. Make a traditional mitha chutney that you can use..you can use 2-3 teaspoons a day,” says Menon.
2. Date milkshake
“You can soak dates in milk for three to four hours and then mix them to make a milkshake with lots of ice on a hot summer day,” says Menon.
3. Date dried fruit balls
“Combine chopped dates, chopped almonds, pistachios and pine nuts. Form the mixture into small balls and sprinkle with toasted sesame seeds. Chill in the refrigerator for a few hours and enjoy this healthy treat. says Arooshi. Garg.
4. Date and oat laddu
“To make this easy recipe, combine toasted rolled oats and add roasted ragi flour. Place 5-6 pitted dates in blender and pulse. Then mix oats and ragi. , add nuts of your choice, and shape the dough into mini rados,” says Garg.
5. Dates Halwa
“Enjoy this delicious halva with a healthy twist. Soak 6-7 date palms, deseeded, in warm milk. Blend them to make a fine puree. 1 teaspoon in a pan Add the ghee and sauté the nuts in the ghee.Then add the prepared date puree.Add a bit of powdered cardamom and when the mix leaves the sides of the pan, turn off the heat and let this hot Enjoy your winter treats!” says Garg.
6. Date smoothie
Another high protein recipe suitable for diabetics. Place 2 dates and 250ml milk in a blender. Make a fine puree. Add almonds and half a teaspoon of flaxseed and a pinch of cinnamon powder. Blend this in and enjoy a guilt-free smoothie, Garg says.
7. Oats and dates
Enjoy this traditional Indian recipe with a healthy twist. Boil 500ml of low-fat milk. Add 5-6 sliced dates and 3 tablespoons roasted rolled oats. Cook for 5 minutes and add dried rose petals or cardamom powder for an irresistible scent.
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