🍎 Food & Diabetes Search

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

dates

CARBS

75g

PROTEINS

FATS

0.4g

Not advisable due to high carbohydrate content.

Quantity: 100g

Glycemic Index: 42-50

Glycemic Load: 18

Fiber: 6.7g

Key Nutrients: Potassium, Magnesium, Vitamin B6

Health Impact: Dates have a moderate glycemic index and load, but their high carbohydrate content can lead to blood sugar spikes. Pairing dates with protein or healthy fats can help slow down digestion and minimize the impact on blood sugar levels.

💉 Suggested Bolus

Consider pre-bolusing insulin before consuming dates to match the digestion and absorption of carbohydrates.

🍽️ Best Paired With (Veg)

Greek salad with feta cheese – Low-carb and balanced meal option
Zucchini noodles with pesto – Low-carb alternative to pasta

🍽️ Best Paired With (Non Veg)

Grilled chicken with avocado salsa – Protein-rich and low-carb meal option
Salmon with roasted vegetables – Healthy fats and low-carb vegetables

🥄 Smart Substitutes

Berries – Lower in carbs and sugar compared to dates
Nuts – Provide healthy fats and protein without spiking blood sugar

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar
30–60 min: Gradual rise in blood sugar levels
2–3 hr: Blood sugar levels may stabilize

“Many in the low-carb diabetes community find that avoiding high-sugar fruits like dates helps in better blood sugar management and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with protein or healthy fats to slow down digestion.

🤔 FAQs about dates

Can I eat dates if I have diabetes?

It's best to limit or avoid dates due to their high sugar content which can spike blood sugar levels.

What are some low-carb alternatives to dates?

Berries, nuts, and seeds are great options that are lower in carbs and sugar.