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sticky date
CARBS
75 g
PROTEINS
2 g
FATS
0.2 g
Quantity: 100 g
Glycemic Index: 42
Glycemic Load: 18
Fiber: 7 g
Key Nutrients: Potassium, Magnesium
Health Impact: High carbohydrate and sugar content can lead to significant blood sugar spikes and increased insulin demand.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the delayed glucose rise.
🍽️ Best Paired With (Veg)
- Grilled Tofu Salad – High in protein and fiber which aids in slow digestion and steady blood sugar levels.
- Zucchini Noodles with Pesto – Low in carbohydrates and rich in healthy fats, helping to maintain glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken with Avocado Salad – Provides a good balance of protein and healthy fats, supporting stable blood sugar levels.
- Baked Salmon with Asparagus – Rich in omega-3 fatty acids and low in carbs, promoting heart health and glycemic stability.
🥄 Smart Substitutes
- Chia Pudding with a Hint of Vanilla – Provides a creamy texture with minimal impact on blood sugar due to high fiber content.
- Almond Flour Brownie – Offers a satisfying sweet taste with lower carbs and higher protein, helping to manage blood sugar levels.
- Coconut Flakes – Adds sweetness and texture without significant carbohydrate load.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as substitutes are low in fast-acting carbohydrates.
- 30–60 min: Stable blood sugar levels due to low glycemic index of the substitutes.
- 2–3 hr: Continued stable blood glucose, 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 sticky date
Can I eat sticky dates if I am watching my carb intake?
Sticky dates are high in sugar and carbs. Opt for lower-carb, nutrient-dense snacks instead.
What are some natural sweeteners safe for diabetics?
Consider using stevia or erythritol, which do not raise blood sugar levels like traditional sweeteners.
How can I satisfy my sweet tooth on a low-carb diet?
Try incorporating natural fats and small amounts of sweeteners like stevia in your desserts, or choose dark chocolate with a high cocoa content.
Download the Full Metabolic Intelligence Report (PDF)
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