🍎 Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

Date

CARBS

75g

PROTEINS

FATS

0.2g

Not advisable for a low-carb diabetes approach.

Quantity: 100g

Glycemic Index: 103

Glycemic Load: 42

Fiber: 6.7g

Key Nutrients: Potassium, Magnesium, Vitamin B6

Health Impact: Dates have a high glycemic index and load, leading to rapid spikes in blood sugar levels. The high carbohydrate content can result in a significant insulin response and quick digestion, potentially causing blood sugar imbalances.

💉 Suggested Bolus

Consider pairing with nuts or seeds to slow down digestion and minimize blood sugar spikes.

🍽️ Best Paired With (Veg)

Zucchini noodles with pesto – Low-carb alternative to pasta with healthy fats
Cauliflower rice stir-fry – Low-carb option with plenty of veggies and protein

🍽️ Best Paired With (Non Veg)

Salmon with roasted vegetables – High in omega-3 fatty acids and fiber
Grilled chicken with avocado salsa – Balanced meal with lean protein and healthy fats

🥄 Smart Substitutes

Berries – Low in carbs and high in fiber and antioxidants
Nuts – Provide healthy fats and protein without spiking blood sugar

⏱ Blood Sugar Timeline

0–15 min: Drink water or herbal tea
30–60 min: Have a small portion of protein like grilled chicken or tofu
2–3 hr: Enjoy a mixed salad with olive oil dressing

“Many in the low-carb diabetes community find success in meal planning and prepping to stay on track with their dietary goals.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with high-fiber foods or protein to slow down glucose absorption.

🤔 FAQs about Date

Can I eat fruit on a low-carb diet?

Yes, but choose lower-sugar options like berries and limit portion sizes.

How can I satisfy my sweet cravings without sugar?

Try sugar-free desserts using natural sweeteners like stevia or monk fruit.