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Can diabetics eat dates – Are they good?

Can diabetics eat dates? 

Dates are one of the superfoods that most dieticians recommend using in your diet. Loaded with healthy nutrients and high in natural sugar, they are good for all age groups. Dates are a superfood. They’re high in soluble and insoluble fibres that promote gut wellbeing, as well as selenium, copper, potassium, magnesium, and manganese, iron, phosphorus, and calcium in moderate amounts. But, are dates good for diabetics?

A person with normal blood sugar levels can consume up to 3-5 dates per day. It is a perfect food for breakfast because of the natural sugars in it, and the best time to consume it is early in the morning or with breakfast to stay busy in the day.

are dates good for diabetics?
Are dates good for diabetics?

Diabetes is a long-term condition marked by abnormally elevated blood sugar levels (glucose). The Glycemic Index, or GI, is a classification system for carbohydrates in foods based on how they affect blood glucose levels. The GI value of dates is around 42 which means that the dates’ nutrition falls under low GI and they’re less likely to spike your blood sugar levels. In diabetic patients, eating different varieties of dates or mixing them into meals with plain yoghurt may help with further glycemic control. Yet, are dates good for diabetics? Can diabetics eat dates just like a normal person?

It is best to consult your dietician/doctor about the number of dates that can be eaten on a daily basis and the best time to consume them. 

Dates Nutrition

Dates are high in magnesium and potassium, among other nutrients. Fibre, nutrients, and antioxidants are all abundant throughout them. Medicinal and dietary effects have been studied extensively.

Dates have a number of nutrients and compounds that may help people with diabetes and insulin resistance. Still, can diabetics eat dates?


Dietary fibre helps to avoid blood sugar surges by slowing the release of sugar into the bloodstream. According to studies, individuals who eat more fibre in their diet have a reduced risk of developing diabetes.
Dietary fibre also aids in the feeding of a person’s healthy gut bacteria, which is a vital aspect of one’s overall wellbeing. But, are dates good for diabetics?


Two pitted Medjool dates have a magnesium content of 26 mg. Based on the RDAs from the Office of Dietary Supplements, this equates to 8% of an adult female’s RDA and 6% of a male’s RDA.

Magnesium plays a part in blood sugar regulation, so it can be useful for diabetics.
According to studies, individuals with type 2 diabetes have reduced magnesium levels in their bodies. Magnesium consumption can lower the risk of type 2 diabetes. So, can diabetics eat dates?

It also helps to keep blood pressure in check, which is vital for diabetics. This is due to the fact that people who have the disease are at a greater risk of developing elevated blood pressure. Does that mean dates for diabetes is a good option? Can diabetics eat dates?


Two dates have 334 mg of potassium per serving. This amounts to nearly 10% of an adult male’s RDA and nearly 13% of a female’s RDA.
According to studies, individuals with poor potassium levels have elevated insulin and glucose levels even though they have no other health problems. These are diabetes markers.
Potassium is also an essential mineral for controlling blood pressure. Does that answer our question, are dates good for diabetics?

are dates good for diabetics?


Dates are high in antioxidants, which may help people with diabetes. Polyphenols, which are abundant in them, can help to relieve inflammation in the body.
Both type 1 and type 2 diabetes, as well as related metabolic conditions like obesity and elevated blood pressure, can be caused by inflammation. For the high level of antioxidants, can diabetics eat dates? 


Phytoestrogens are naturally occurring compounds that have effects in the body that are similar to oestrogen. Dried dates have the second-largest amount in phytoestrogen of any fruit.
New research suggests that dietary phytoestrogens can help people with diabetes and obesity regulate their blood sugar levels and reduce insulin resistance.
Researchers aren’t sure how dates’ phytoestrogens influence humans, but does that affect the answer to our question, ‘can diabetics eat dates’?

What happens if Diabetes eats too many dates?

What happens if Diabetes eats too many dates?

Can diabetics eat dates as much as they want?

Dates are rich in calories, with a 1/4 cup serving containing more than 100 calories, which is excessive considering the limited serving size. As a result, eating large numbers of dates on a daily basis will lead to a calorie build-up, which can lead to weight gain. Eating too many dates can cause hyperkalemia (excess potassium in the blood), and the sugar content can cause tooth decay and cavities.

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