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https://www.bluecircle.foundation/food/dried-dates
Dried dates
CARBS
75 g
PROTEINS
2 g
FATS
0.2 g
Dried dates are high in carbohydrates and can cause significant blood sugar spikes, making them less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100 g
Glycemic Index: 62
Glycemic Load: 42
Fiber: 8 g
Key Nutrients: Potassium, Magnesium
Health Impact: High carbohydrate content and rapid digestion may lead to quick and significant rises in blood sugar levels.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if consuming, to manage the delayed sugar release from the fiber content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in fiber and healthy fats, which can help moderate blood sugar levels.
- Chia Pudding – Low in carbs and high in omega-3 fatty acids, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting stable blood glucose levels.
- Chicken Caesar Salad – Provides protein and fiber, minimizing blood sugar spikes.
🥄 Smart Substitutes
- Almonds – Low in carbs and high in healthy fats, helping to stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids and have a minimal impact on blood glucose.
- Pecans – Provide healthy fats and fiber, contributing to a lower glycemic load.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts release their energy slowly.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of fats and proteins.
- 2–3 hr: Continued stability in blood sugar, with no significant spikes.
“Many in the low-carb community find that focusing on whole, unprocessed foods like nuts and seeds instead of dried fruits helps maintain better glycemic control throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small quantities paired with a source of protein or healthy fat to slow glucose absorption.
🤔 FAQs about Dried dates
Can I eat dried dates if I am on a low-carb diet?
Dried dates are high in sugars and can cause blood sugar spikes. Opt for lower-carb, nutrient-dense snacks like nuts or seeds.
What are some quick low-carb snacks?
Nuts, cheese slices, and boiled eggs are great quick low-carb snack options.
