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Dates Glycemic Index, How Many Date Can Diabetic Eat In Day?

Can diabetics eat dates? Dates have been one of the most popular fruits for about 6,000 years. Dates are a good source of carbohydrates and some vitamins and minerals; However, due to the high sugar content, it can be one of the concerns of people with diabetes.

On average, every 30 grams of dates have between 70 and 80 kcal of energy, about 20 grams of carbohydrates and 2 grams of fiber; Therefore, it is necessary to control the amount consumed during the day, especially for people with diabetes, and to say that date sugar is normal and can be consumed in free amounts, is not true.

Date fruit for diabetics

Dates are rich in a variety of nutrients including magnesium and potassium. It is also a good source of fiber, carbohydrates and antioxidants.
Dietary fiber helps reduce the absorption of sugar into the bloodstream, thus helping to prevent high blood sugar. Dietary fiber also helps nourish the beneficial bacteria in the gut, which is an important part of a person’s health.
Magnesium may be helpful for people with diabetes; Because it plays a role in controlling blood sugar. Research shows that people with type 2 diabetes often have low levels of magnesium in their bodies. Magnesium intake can reduce the risk of type 2 diabetes and high blood pressure.

Read More About: Side effects of dates

Studies have shown that people with low potassium levels have higher levels of insulin and glucose than healthy people. In addition, potassium is an important nutrient for regulating blood pressure, he said: “Dates are rich in polyphenols that can reduce inflammation in the body.”
Phytoestrogens are substances that show similar effects to the hormone estrogen in the body. Dates have the highest levels of phytoestrogens among fruits.

For a better study, it is necessary to first get acquainted with the concepts of index and glycemic load. Glycemic index (GI) is a method of measuring the effect of carbohydrates on blood sugar levels. This value is measured on a scale of 0 to 100 and the glycemic index of pure glucose (sugar) is set at 100 (the highest amount that your blood sugar can increase after eating).
Carbohydrates with a low GI have a glycemic index of 55 or lower, while carbohydrates with a gi of 70 or higher are in the high gi group. [glycemic index of dates]

Foods with a low glycemic index cause less fluctuations in blood sugar and insulin levels. On the plus side, it eliminates unhealthy sugary foods from one’s diet. This sharp rise in blood sugar can further lead to low blood sugar, especially in people with diabetes whose bodies have less power to control these changes.
People with diabetes often have to try to stick to foods that have a lower GI. This helps them manage their blood sugar levels. Dates have a low GI despite their high sweetness (GI of dates : dates glycemic index 42)[source]. This means that if eaten in moderation, they are safe for people with diabetes.

Read more: Date allergy

What is the balanced amount for eating dates?

To answer this question, we must consider the glycemic load of food (GL). The glycemic load takes into account the “meal size” of that particular food when calculating its effects on blood sugar.
To determine the glycemic load of a food, multiply its GI by the amount of carbohydrates in it and divide it by 100. Therefore, two to three dried dates (48 grams) contain 36 grams of carbohydrates and its glycemic load is 17, which is an average GL.

Dates Glycemic Index
Dates Glycemic Index

Read more: Side Effects of Dates In Pregnancy

What is the approximate date sugar?

Note that it may be different for dried dates, fresh dates, and other date fruit:

Below you can see the amount of nutrients related to a medium-sized date:

  • Date sugar: 4.5 grams
  • Calories: 20
  • Total fat: 0.03 grams
  • Total carbohydrates: 33.5 grams
  • Dietary fiber: 0.6 grams
  • Protein: 0.17 g
  • Vitamin B Six: 0.012 mg
  • Iron: 0.07 mg
  • Magnesium: 3 mg
  • Potassium: 47 mg

Can diabetics eat dates?

can diabetics eat dates?The most important thing in a diabetic diet is to control your blood sugar and prevent it from fluctuating throughout the day. If the diet is developed under the supervision of a nutritionist and the amount of carbohydrates is calculated according to the disease and the drugs used, the consumption of dates in the recommended amount in the diet, not only is not harmful; But due to the unique properties of dates can be useful and effective.

what is dried dates glycemic index?

Dates have a low GI despite their high sweetness : glycemic index 42

⚠️ Pay Attention Please!
This article was prepared by an expert. But this is for general information only. Before any action, it is necessary to consult a doctor.
Beneficially is not responsible for any damages or losses!

People also ask

Can a diabetic patient eat dates everyday?

Dates have a low GI, which means they’re less likely to spike your blood sugar levels, making them a safe choice for people with diabetes. Moreover, dates have a medium GL, which means that 1 or 2 fruits at a time are a good choice. (source:

Do dates reduce blood sugar?

Studies have also shown that dates may reduce sugar absorption in our bodies. This can help lower blood sugar levels, which can aid in weight management and reduce the risk of diabetes. (source:

Are dates good for diabetes type 2?

Dates are rich in micronutrients that may also have benefit for diabetes and insulin resistance. Dates have a glycemic index of 50 and studies have shown that the consumption of differing varieties of dates do not significantly affect the acute glycemia in patients with type 2 diabetes. (source:

Are dates low glycemic index?

Dates have a low GI, which means they’re less likely to spike your blood sugar levels, making them a safe choice for people with diabetes. Moreover, dates have a medium GL, which means that 1 or 2 fruits at a time are a good choice. (source:

Do dates cause insulin spike?

Dates may be an enjoyable and safe treat for many people with diabetes and prediabetes. The fruit consists of a low GI, meaning it does not cause significant blood sugar spikes when people eat it in moderation. (source:


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