Khajur
CARBS
75 g
PROTEINS
2.5 g
FATS
0.4 g
Quantity: 100 g
Glycemic Index: 62
Glycemic Load: 42
Fiber: 8 g
Key Nutrients: Potassium, Magnesium
Health Impact: High in carbohydrates and sugars, which can cause rapid increases in blood glucose and require careful management in diabetic diets.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if consuming, to manage the delayed glucose response from the fiber content.
🍽️ Best Paired With (Veg)
- Chia Seeds – High in fiber and omega-3 fatty acids, aiding in blood sugar regulation.
- Flaxseeds – Helps in slowing down glucose release into the bloodstream.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Protein-rich, supports muscle health and helps in moderating blood glucose levels.
- Boiled Eggs – High in protein and fats, very low in carbs, helping to maintain glycemic control.
🥄 Smart Substitutes
- Almonds – Low in carbs and high in healthy fats, helping to stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve blood glucose control.
- Pecans – Low glycemic index, providing sustained energy without spiking blood sugar.
⏱ 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 stable blood sugar, preventing late postprandial spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small quantities paired with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Khajur
Can I eat khajur if I am on a low-carb diet?
Khajur (dates) are high in sugars and can cause blood sugar spikes. It's better to opt for lower-carb, nutrient-dense alternatives like nuts or seeds.
What are some quick low-carb snacks?
Nuts, seeds, cheese, and boiled eggs are excellent quick low-carb snack options.
Have a question about Khajur or any other topic related to diabetes?
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