If Dates Are Pure Sugar, Why Are They So Amazing For You?

Thomas DeLauer

50,661 views • 6 days ago

Video Summary

Dates are not equivalent to regular sugar, despite containing carbohydrates. Their unique composition, including fiber, polyphenols, and a small amount of allulose, leads to a different metabolic response in the body. A study comparing fruit juice to a sugar solution revealed that fruit juice did not increase fasting blood glucose, caloric intake, or oxidative stress, unlike the sugar solution which led to weight gain and insulin resistance. Dates themselves exhibit a lower glycemic index, partly due to their fiber content and ripening process, with some varieties as low as a glycemic index of 35. A significant factor is the presence of allulose, a sugar that has been shown to lower blood sugar and insulin levels by increasing GLP-1 activity, inhibiting alpha-glucosidases, and interacting with GLUT2 receptors to direct glucose to the liver. Furthermore, date seeds contain compounds that reduce oxidative stress and inflammation in the pancreas, potentially enhancing insulin production and sensitivity. Beta-glucans and galactomannans in dates form a gel-like substance, slowing sugar absorption and contributing to their distinct impact on blood sugar. One surprising insight is that date seeds have shown potential in decreasing oxidative stress and inflammation in the pancreas, allowing pancreatic islet cells to produce more insulin.

Short Highlights

Dates, unlike regular sugar, have unique properties that affect the body differently.
A study showed fruit juice did not increase fasting blood glucose, caloric intake, or oxidative stress compared to a sugar solution.
The sugar solution led to increased weight gain, hypoglycemia, insulin resistance, and impaired glycation.
Date varieties have a glycemic index ranging from approximately 35 to 74.
Dates contain a small amount of allulose, which can lower blood sugar and insulin levels.
Date seeds may reduce pancreatic oxidative stress and inflammation, potentially improving insulin production.
Beta-glucans and galactomannans in dates form a gel, slowing sugar absorption.

Key Details

The Unique Metabolic Response of Dates [00:00]

Dates are not the same as regular sugar; they do not respond identically in the body.
While they are carbohydrates and break down into glucose and fructose, key differences exist.
Dates contain fiber and are a whole fruit, making them distinct from consuming pure table sugar.
This difference is not solely attributed to fiber but to something fundamentally different.

But there's something fundamentally different and we will break it all down.

Fruit Juice vs. Sugar Solution: A Comparative Study [00:34]

A study analyzed the difference between fruit juice and a sugar solution in the body.
Despite fruit juice containing significant sugar, it was presented in a different perspective.
Rodents were given four types of fruit juices or a sugar solution with the same sugar content.
The fruit juice group showed no increase in fasting blood glucose, even when consumed ad libitum.
Conversely, the sugar solution group experienced an increase in fasting glucose.

Negative Impacts of Sugar Solution Consumption [02:24]

The sugar solution group exhibited an increase in caloric intake, unlike the fruit juice group.
An increase in oxidative stress was observed in the sugar solution group.
Weight gain was more pronounced in the sugar solution group.
There was an increase in overall hypoglycemia and insulin resistance with the sugar solution.
Impaired glycation was noted in the sugar group, indicating promotion of advanced glycation end products.

And there was also an increase in oxidative stress.

Glycemic Index and Ripening of Dates [03:42]

Whole food dates are generally lower glycemic, likely due to fiber and ripening processes.
Rootop dates have a glycemic index of approximately 47.
Sundried Tamer dates are around 45 on the glycemic index scale.
Commercially ripened Tamer dates can be as low as 35-36 on the glycemic index.
Some dates, depending on ripening, can reach a glycemic index as high as 74.

So, we have a wide variety and then there's even some dates depending on how they're ripened that can be as high as a 74.

The Role of Allulose in Dates [04:33]

Dates contain a very small amount of allulose, also found in raisins and figs.
A study showed allulose dose-dependently lowered blood sugar and insulin levels in non-diabetic individuals.
Allulose helped in the clearance of glucose and had an "oythic-like" effect by increasing GLP-1 activity.
It inhibits alpha-glucosidases, slowing down carbohydrate breakdown.
Allulose binds to the GLUT2 receptor, which predominantly transports glucose to the liver.

So, they're very good at taking that extra and putting it somewhere else.

Benefits of Date Seeds on the Pancreas [06:33]

Date seeds possess an interesting antioxidant profile.
A mechanistic study indicated that date seeds decrease oxidative stress and inflammation in the pancreas.
This reduction allows pancreatic islet cells to produce more insulin.
This process helps the body deal with glucose better, potentially regaining insulin sensitivity.

This is tremendous because again from an insulin resistance standpoint it's allowing the pancreas to produce more insulin.

Other Beneficial Compounds in Dates [07:17]

Dates are high in beta-glucans, a type of prebiotic fiber that forms a gel in the gut.
This gel makes it harder to absorb sugar.
Galactomannans are another compound that forms a gel-like substance.
These compounds contribute to dates not having the same blood sugar impact as other sugars.
Saponins in dates have a profound effect on oxidative stress and inflammation.