Are Dates Safe to Eat If You Have Diabetes? Do They Raise Blood Sugar?

Dates are sweet and fleshy and they boast an impressive nutritional profile. Individuals with diabetes should be careful to consume dates in moderation or consult with their primary care provider before adding them to their diet.

Dates are known for being a natural source of fructose. They are sweet and fleshy, and they boast an impressive nutritional profile. While they are typically sold dry, you can enjoy dates in everything from smoothies to your favorite dessert. Primary care providers may particularly recommend dates to people with anemia because of the high amounts of iron they contain.

Individuals with diabetes or concerns about their blood sugar levels, however, should be careful to consume dates in moderation or consult with their primary care provider before adding them to their diet. Those with diabetes may even wonder if they’re safe to eat. 

Read on to find out whether dates dramatically raise blood sugar. 

Big trees known as date palms produce this sweet fruit. These trees are native to the Middle East, where people have eaten their fruit for over 6,000 years. Dates grow like grape bunches and are typically found over fifty feet off the ground in large clusters. 

The most common varieties of dates you might find at your local grocery store include Noor dates, Medjool, and Deglet. Many individuals enjoy the sweet taste of dates and buy them in their dried form. You can store dried dates at room temperature for up to 6 months. 

Eating dried dates can help improve your body’s metabolism, and they are rich sources of iron. Compared to other fruits like apples and oranges, dates have a higher protein content and are rich in antioxidants and vitamins. For those with diabetes, though, carbohydrates in dates (like the sugars fructose and glucose) may cause concern. 

Before you eat dates, the American Diabetes Association (ADA) advises you to stick to small portions if you’re concerned about blood sugar spikes. Eating dates in moderation, whether they’re canned, fresh, frozen, or dried, is essential for people who are prediabetic or who have diabetes. 

The sweet taste of dates can be attributed to their high concentration of natural sugars. Because they contain fructose, many believe that you should stay away from dates if you have diabetes. 

Generally, individuals with diabetes should stick to foods that are low on the GI index. Foods that are higher in GI will cause an increase in blood glucose levels. However, dates have an average glycemic index (GI) of 42, classifying them as low-GI food. 

Additionally, eating unsalted nuts with dates can cause an even slower release of the natural sugar from dates. The protein and fat found in nuts will bind to the sugar in dates and keep it from releasing too quickly into your bloodstream.

Your body also absorbs fiber slowly. This is important for people with diabetes, who must do their best to avoid blood sugar spikes after eating. 

If you have diabetes, eating one or two dates at a time should be perfectly safe. However, a mild spike in blood glucose levels may occur after consuming dates. For this reason, those with diabetes should talk to their doctors before eating any dates. 

Eating too many dates can lead to a harmful spike in blood glucose levels for someone with diabetes because they are high in calories and sugar. In addition, overconsumption of dates may cause constipation. People with sulfite allergies may experience abdominal distress if they fail to wash dates correctly or consume impure dates.

Additionally, when buying dates, remember that dates come in different sizes, and larger dates, like Medjool dates, should particularly be eaten in moderation. Also, be sure to check if your dates contain any added sugar or preservatives, as they could be harmful to someone with diabetes. 

If you enjoy a bowl of cereal or a smoothie in the morning, though, dates may be an excellent substitute.

Several types of compounds and essential nutrients for your health are found in this fantastic fruit. Typically, dates:

Contain magnesium and potassium 

Adding dates to your diet can provide you with beneficial nutrients like potassium and magnesium. Two Medjool dates have around 26 milligrams (mg) of magnesium and can help you reach your recommended daily allowance. Those with diabetes often have low levels of magnesium, and eating dates can help regulate your blood sugar. 

Dates may even reduce your risk of developing type 2 diabetes. People with low levels of potassium often have high glucose and insulin levels, so they may benefit from eating dates. Consuming dates increase potassium levels in your body, and potassium can then help regulate your blood sugar.

Are high in fiber and promote a healthy gut 

Eating dates can help you lower your risk of certain types of illness. The fiber in dates may regulate risk factors associated with developing cardiovascular disease. It may also help slow digestion, which helps prevent an individual from experiencing rapid spikes in blood glucose levels.

Adding dates to your diet may also make it easier to maintain a healthy weight by curbing hunger pangs.  You may even be able to lower blood cholesterol levels by increasing your daily intake of dates. Consuming dates may lower blood pressure and reduce inflammation in the body. 

Contain vitamins, minerals, and potent antioxidants 

Dates contain minerals like calcium that can help keep your bones healthy. They also have vitamins like A, K, C, E, and B5 that may preserve the health of your eyes, skin, hair, and blood. Polyphenols are found in dates and are known for fighting against inflammation, which may benefit someone with diabetes.

Dates are also high in iron, so adding them to your diet can increase hemoglobin levels and prevent anemia.