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7 Healthy Dates Or Khajoor Recipes For People With Diabetes

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To control blood sugar levels, diabetics should try consuming dates together with a supply of complex proteins. These khajoor dishes are all nutritious.

Eating dates or khajoor in moderation might be a healthy way to fulfil your sugar cravings if you have diabetes and a sweet tooth. Dates are a powerhouse of fibre, iron, calcium, magnesium, zinc, vitamins A, K, and B-complex while also being high in fructose. The fact that they have a low Glycaemic Index (GI) and a medium Glycemic Load is a plus (GL). This indicates that while those who have diabetes shouldn’t eat khajoor or dates in excess, they can still use them as a natural sugar alternative in moderation. The secret is to pair them with nutritious, diabetes-friendly items that won’t result in a surge in blood sugar.

“Dates have a low glycaemic index, are one of the healthiest foods, and taste great. In addition, a number of studies found no spike in blood sugar levels after consuming dates. They are incredibly nourishing and loaded with a variety of necessary ingredients. In addition to fructose, they also contain significant amounts of dietary fibre, iron, calcium, magnesium, zinc, and vitamins A, K, and B complex. These nutrients aid in a number of conditions, including diarrhoea, heart disease, and congestion “claims Anupama Menon, a nutritionist.

7 Healthy Khajoor Recipes For People With Diabetes(1)

“Dates are prized for their great nutritional value because they contain fibre, beneficial antioxidants, and naturally slow-absorbing sugars. With a few precautions, diabetics can safely consume dates in their diet. Dates have a 42 GI on average. As a result, they have a low GI and are suitable for diabetics when consumed in moderation “Nutritionist and lifestyle expert Arooshi Garg states,

According to Garg, the fibre in dates encourages a steady absorption of carbs by the body, preventing sharp increases in blood sugar levels.

To control blood sugar levels, diabetics should try consuming dates together with a supply of complex proteins.


For diabetics, Anupama Menon and Arooshi Garg offer the following suggestions for consuming dates in a healthy way:

When using dates, according to Menon, they must be the natural, unsweetened variety, especially for diabetics. Such dates, according to the dietician, are a fantastic approach to reduce sugar cravings.

1. Sweet Chutney

“Make the classic date-based sweet chutney by combining 100g dates and 100g tamarind in a pressure cooker with a little salt and red pepper flakes. The traditional meetha chutney, which may be used in bhel or as a dip, is made from the cooled mush after it has been crushed and filtered. Approximately 2-3 tsp each day can be used “Menon adds.

2. Dates Milkshake

For a cold milkshake on a hot summer day, Menon suggests letting dates soak in milk for three to four hours.

3. Balls of date-dried fruit

“This is made by combining chopped dates, almonds, pistachios, and pine nuts. Create tiny balls out of the mixture and roll them in toasted sesame seeds. Enjoy this nutritious treat after letting them sit for a few hours in the refrigerator “Arooshi Garg advises.

4. Laddoo with dates and oats

“To prepare this easy recipe, combine some roasted ragi flour with some toasted rolled oats. Add 5–6 pitted dates to a mixer and pulse it. Oats, ragi, and your choice of nuts are then added. Create miniature ladoos out of the dough “Garg suggests.

5. Dates halwa

“Enjoy this halwa that has been modified to be healthier. In warm milk, soak 6 to 7 pitted dates. To create a smooth purée, blend them. Add 1 teaspoon of ghee to a pan and sauté some almonds in it. The prepared date puree is then added, along with some cardamom powder. Turn off the flame once the mixture has left the pan’s edge and enjoy this warm winter delight! “Garg says.

6. Smoothie with dates

Another recipe packed in protein that is suitable for diabetics. Add two dates and 250 ml of milk to a blender. Fine-tune your purée. Almonds, flaxseeds, and a dash of cinnamon powder should all be added. Garg advises blending everything together to have a smoothie guilt-free.

7. Oats and date kheer

Take pleasure in this classic Indian dish with a healthy touch. 500 cc of low-fat milk is boiled. Add 3 tbsp. of roasted rolled oats and 5–6 cut dates. Add some dried rose petals or cardamom powder for a seductive perfume and cook for an additional five minutes. On a chilly winter evening, Garg suggests serving this hot.

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