Are Dates (Khajur) Good for People With Diabetes? - Fitterfly
Diabetes Management,Healthy-diet

Are Dates (Khajur) Good for People With Diabetes?

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October 2021
Are dates good for diabetes?

Dates in Diabetes

Dates are the sweet, wrinkly, fleshy fruit of the Mediterranean and Middle-East world. They are a sacred fruit of Muslims, especially in the month of Ramadan.

Owing to its natural sweetness, you might be concerned about its impact on your blood sugar levels if you have diabetes. Let us explore how dates are good for diabetes in spite of this bite-sized natural sweetener.

Benefits of dates for diabetes

Unlike other sweeteners which may be bad for your health, dates are not empty calorie food. Empty calorie food, the ones with little nutritional value and have solid fats and added sugars.

Instead, dates are very nutritious as they are packed with several vitamins and minerals which have various health benefits. It also has both soluble and insoluble fiber for your healthy bowel.

Apart from stabilizing your blood sugars, dates also prevent different types of cancers, heart problems and make your bones strong.

Do dates contain sugar? Dates are high in natural sugar (fructose), making it a perfect snack for an immediate burst of energy, especially if you are experiencing hypoglycemia symptoms(low blood sugars).

Dates Glycemic Index

Dates (Khajur) have a low glycemic index (GI) ranging from 35 to 55 so dates are good for diabetes, as they’re less likely to cause a spike in your blood sugar levels.

Looking for the perfect Indian diet for Diabetes?

Indias top Diabetes nutritionists are here to help

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Dates: Too much can be bad

It’s clear that dates are rich in nutrients – but that doesn’t mean you can eat as many of them as you like. Dates are high in calories and carbohydrates (carbs). A 100g of dates contains 75 g of carbs and 282 calories.

So, regularly consuming dates in high amounts can lead to a caloric build-up, which, in turn, can cause weight gain. Additionally, you should be mindful of your carb intake to keep your blood sugar levels within the targeted range.

How many dates can a diabetes patient eat in a day?

The key is to eat in moderation. It is okay for people with diabetes to eat 2-3 dates a day as long as their blood glucose is under control, and they maintain a healthy lifestyle.

It is advised that you should consult coach/ nutritionist about the precise amount you can include in your diet.

Right nutrition & nutrients can change the course of a disease to help you prevent, reverse or manage diseases. Fitterfly’s Nutrition Consultant uses a combination of technology, coaching & science to provide personalised diet & lifestyle guidance for your overall well-being.

A word of caution

Having more than three dates and along with other sugary delights from the supermarket will shoot up the blood sugar levels. This can worsen your diabetes-related problems.

Dates as a sugar substitute

Since dates have a low GI, they can be used as a healthy sugar substitute. Your sweet tooth will be tempted less by those high glycemic foods which can be very damaging for your body.

Dates can be eaten as it is, thrown in a salad, or made into a date puree and used for shakes and smoothies.


The good part about dates is their impressive nutrient profile and their low glycemic index. On the other hand, they are high in carbs and calories.

Have them in moderation, these little fruits are a safe and healthy snack of choice for people with diabetes and also people looking to stay healthy.

Dates flaunt an impressive nutrient profile but are high in carbs and calories and yet have a low glycemic index. When eaten in moderation, they are a safe and healthy snack choice for people with diabetes.

Looking for the perfect Indian diet for Diabetes?

India's top Diabetes nutritionists are here to help

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