There is a lot of confusion about whether or not diabetics can eat dates. This is because dates are high in sugar. But, there are many health benefits to eating dates, even for those who have diabetes. In this article, I'll explore the truth about dates and diabetes. How much sugar is in dates, and what are the health benefits of this sweet treat?

Dates are a fruit that grows on the date palm tree. They are often dried and can be found in the dried fruit section of the grocery store. One dried pitted date has about 66 calories and 16 grams of natural sugars. That's a lot of sugar! But, dates also have fiber, potassium, and magnesium. All of these nutrients are important for people with diabetes. Dates can help regulate blood sugar levels and improve insulin sensitivity.

Can People With Diabetes Eat Dates?

Dates are a fruit that is high in sugar. In fact, one date contains about 16 grams of sugar. This may seem like a lot, but dates also offer many health benefits. For example, dates are a good source of fiber (2 grams per dried date), potassium, and magnesium. They also contain vitamins B-complex and C. All of these nutrients can be beneficial for those with diabetes.

So, Can Diabetics Eat Dates? The answer is yes! Just be sure to eat them in moderation because of the high sugar content. The health benefits of dates make them a good choice for people with diabetes. When eaten in moderation, dates can help to regulate blood sugar levels and provide essential nutrients. And, as always, speak with your doctor before making any changes to your diet.

Can Dates Help With Diabetes?

I traveled to Oman, the country of dates. I was told that dates are a portion of good food for people with diabetes. In fact, they can even help to regulate blood sugar levels. The fiber content of dates helps to slow down digestion and absorption of sugar into the bloodstream. This means that dates don't cause as much of a spike in blood sugar levels as other sugary foods do.

For me, it helped a lot with covering low blood sugars. I ate 4 dries dates and my levels were up quickly. Eating too many dates can cause elevated blood sugar levels. To prevent blood sugar spikes make sure you eat dates in moderation and maintain healthy eating habits.

Eating dates can help with blood sugar control because it can help control sugar cravings.

What Is the Glycemic Index of Dates?

The glycemic index is a measure of how a food raises blood sugar levels. It's measured on a scale from 0 to 100, with higher numbers indicating a greater impact on blood sugar levels.

Despite being a sweet treat, the glycemic index of dates is on the low side ranging between 44 and 53, meaning that they don't cause a large spike in blood sugar levels. This makes them a good choice for people with diabetes.

The glycemic load is another number that can help you determine if a food is safe to eat. A glycemic load is a number that takes into account the glycemic index and how much of that food is typically eaten and the carbs it contains. The glycemic load of food ranges from 0 to 20, with lower numbers indicating a lesser impact on blood sugar levels.

In fact, the glycemic load of dates is just 12. This means that eating two dried dates only has a minimal impact on blood sugar levels.

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What Are the Benefits of Eating Dates?

Eating dried dates has many benefits. Here are a few:

  • Dates are high in fiber, potassium, magnesium, and vitamins B-complex and C. All of these nutrients can be beneficial for people with diabetes.
  • Eating dates on regular basis can elevate your magnesium intake.
  • Due to the potassium, dates are a good recourse of vitamins to reduce blood pressure by negating too much sodium in the body.
  • Dates help to regulate blood sugar levels and improve insulin sensitivity.
  • The glycemic index of dates is low, making them a good choice for people with diabetes.
  • Dates can relieve stress because of the tryptophan it contains.
  • Dates are a good source of energy.
  • Dates can help with weight loss because they are high in fiber and low in calories.
  • Dates are high in iron and prevent anemia.
  • They help increase hemoglobin levels.
  • Dates are high in calcium and help strengthen bones.
  • The antioxidants in dates reduce the risk of cardiovascular diseases and cancer.

Dates: Nutritional Profile

  • 66.5 calories
  • 18 g carbohydrates
  • 16 g sugar
  • 1.61 g fiber

Tips On How to Eat More Fruit and Vegetables If You Have Diabetes

Here are a few basic tips on how to eat more fruit and vegetables:

  • Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don't elevate my blood sugar levels.
  • Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
  • Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
  • Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
  • Eat fruit as a snack, it's much better than chips!
  • Swap fries for sweet potato fries when you eat out at fast-food restaurants.
  • Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
  • Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
  • Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.


Dates contain sugars but are not as high as other dried fruits. They offer a good nutritional package for people with diabetes and can help regulate blood sugar levels. In addition, they are low on the glycemic load and index which makes them good choices for those managing their diabetes. So, yes diabetics can eat dates as part of a healthy diet plan that regulates blood sugar levels!

Last update on 2023-02-09 / Affiliate links / Images from Amazon Product Advertising API

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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