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Medjool date
CARBS
18 g
PROTEINS
0.2 g
FATS
0.03 g
Quantity: 1 large (24 g)
Glycemic Index: 62
Glycemic Load: 18
Fiber: 1.6 g
Key Nutrients: Potassium, Magnesium
Health Impact: High in simple sugars, which can cause rapid blood sugar spikes and significant insulin responses.
💉 Suggested Bolus
Consider pre-bolusing insulin or adjusting basal rates if on a pump to manage the anticipated spike.
🍽️ Best Paired With (Veg)
- Avocado salad – High in fiber and healthy fats, helping to moderate blood sugar levels.
- Zucchini noodles with pesto – Low in carbohydrates and high in nutrients, providing satiety without a glucose spike.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with asparagus – Lean protein and fiber help maintain stable blood glucose levels.
- Salmon with steamed broccoli – Omega-3 fatty acids in salmon improve insulin sensitivity, while broccoli is low in carbs.
🥄 Smart Substitutes
- Almonds – Provide healthy fats and protein with minimal impact on blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids and have a lower glycemic index.
- Celery sticks with almond butter – Offers a crunchy texture with healthy fats and protein, reducing overall carbohydrate load.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats and proteins do not spike blood glucose rapidly.
- 30–60 min: Stable blood glucose due to slow digestion and absorption of fats and proteins.
- 2–3 hr: Continued stability in blood sugar, with no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Medjool date
Can I eat Medjool dates if I am on a low-carb diet?
Medjool dates are high in sugars and carbs. It's better to opt for lower-carb, nutrient-dense snacks like nuts or seeds.
What are the effects of Medjool dates on blood sugar?
Medjool dates can cause significant blood sugar spikes due to their high sugar content, which is not ideal for managing diabetes.
Download the Full Metabolic Intelligence Report (PDF)
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