Glycemic Load of Dates- Are Dates High in Sugar?

The measure of carbohydrates present in food, along with its power to rapidly increase the blood glucose levels, is called Glycemic Load. An easy way of making healthy diet choices is by following the Glycemic Index. It helps you easily compare and find alternative sources of nutrients according to your blood glucose levels. Glucose indicates a relatively higher blood glucose response compared to fructose.

Dates are high in natural sugar, which leads to the common misconception that it is not good for your health. The International GI Tables have shown that it has a glycemic index of 42. Dates are packed with nutrients and given their sugar level; one can easily replace candies, chocolate, or sugar with dates in baking recipes or even in shakes and such. This will ensure that you are consuming natural sugar and not refined ones, which causes more damage.

Dates are packed with healthy nutrients like

  • Dietary Fiber
  • Protein
  • Iron 
  • Vitamin B-6
  • Potassium
  • Magnesium 

How to Calculate Glycemic Load of Dates?

The standard Glycemic index of dates is 42. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly. Dates can be mixed with shakes or can be used as a topping. Usually to be consumed before or after a workout to fuel your glycogen scarcity.

Glycemic Load of Dates
Glycemic Load of Dates

The Formula/Procedure For Calculation of Glycemic Load of the Dates : 

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GL = GI * carbs / 100


  • GL – glycemic load;
  • GI – glycemic index;
  • and carbs – the amount of carbohydrates in the portion. 
1.1 piece of Dates 2.1 (low)
2.50 g of Dates15.8 (medium)
3.100 g of Dates31.6 (high)
4.250 g of Dates79 (very high)
5.500 g of Dates158 (off the charts)
6.1 Cup of Dates (90 g)28.4 (low)

Are Dates Safe to Consume If You Have Diabetes? 

Dates offer a lot of sweetness in tiny bites and are a natural source of sugar. It is challenging for diabetic people to manage their blood sugar levels, and they are asked to be particularly conscious about their carb intake. Given that dates have a particularly high carb content, it naturally raises concerns. However, even someone with diabetes can consume dates, but in strict moderation.

Can I Eat Dates During a Fat-Loss Diet?

You can eat dates when you are on a strict fat-loss diet. If you are looking for good results, you should avoid having more than 2 to 3 pieces of dates.

  • A single date GL of 2.1, so you can consume 2 or 3 pieces of it.
  • Anything around or more than 50 g of dates is something which shoud be taken rarely if you are on a fat-loss diet.
  • Dates as a smoothie ingredient is premissible in a fat-loss diet.
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Can I Eat Dates During a Low-Carbohydrate Diet?

You can eat dates during a strict low-carb diet. However, you must be careful about your portion size. We suggest you not consume more than 2 or 3 pieces.

Are Dates High in Sugar?

Each dried and pitted date has about 18 grams of carbs and 4.5 g of sugar. Dates have high sugar content. However, if you are mindful about your consumption, it will not increase your blood sugar levels.