Written by Amy Brownstein, MS, RD. Reviewed by Diana Licalzi, MS, RD, CDCES

What Are Dates?

Dates are a type of fruit that comes from the date palm tree. Date fruits have been eaten for over six thousand years and are a staple in many Middle Eastern and Arab countries. Dates can be enjoyed fresh or dried. Ripe dates are dark with a soft and slightly wrinkled texture. Dried dates tend to be firmer, with a darker brown color and more wrinkly skin. Most dates at the grocery store range from ripe to dry, depending on storage techniques and duration.

What Is The Nutrition Profile of Dates?

Dates contain carbohydrates, fiber, and numerous vitamins, minerals, and phytochemicals (active compounds in plants that provide health benefits). Dates are also low in fat and have a small amount of protein. People with type 2 diabetes may be concerned about eating dates, as one date contains 18 grams of carbohydrates [1]. However, dates can be part of a healthy diet for diabetes due to the other nutrients that influence the effect of dates on blood sugar. 

The high fiber and antioxidant content of dates may contribute to their beneficial effect on blood sugar. Moreover, dates contain a mix of glucose and fructose, two types of sugar. Some research suggests that natural fructose in small amounts (like what’s found in fruit) can influence the liver’s regulation of glucose, potentially contributing to reduced HbA1c levels [2].

How Do Dates Affect Blood Sugar?

The glycemic index (GI) refers to how much a food increases blood sugar after eating compared to straight sugar (glucose). The GI of dates ranges from 42 (low GI) to 75 (high GI) depending on the type of date consumed [3]. Despite this range in GI, dates do not cause significant fluctuations in blood sugar. And research shows that eating dates results in a lower postprandial (after meal) blood sugar response than other forms of glucose [4]. 

Unlike the glycemic index, which only looks at the impact of the food on blood sugar, the glycemic load (GL) considers the portion size. So, a food with a high GI could have a low GL and a food with a low GI could have a high GL depending on portion size. Therefore, even dates with a higher GI can still be a suitable sweet treat if eaten in moderation. Alternatively, dates with a lower GI can have a significant effect on blood sugar if consumed in a large quantity.

Dates can be part of an eating pattern to manage type 2 diabetes. One randomized controlled trial of 79 individuals found consuming 60 grams of dates (the equivalent of two dates) daily for 12 weeks had no beneficial effect on blood glucose compared to eating 60 grams of raisins. Researchers did not observe improvements in fasting blood sugar or HbA1c with either fruit. However, there are no adverse effects either, meaning regular consumption of two dates can be safe for people with type 2 diabetes [5]. Furthermore, there does not appear to be a link between eating dates and the development of type 2 diabetes. 

What Are The Health Benefits of Dates?

Dates offer numerous health benefits due to their fiber and nutrient content. 

Fiber Content

Dates have both soluble and insoluble dietary fiber. Insoluble dietary fiber softens bowel movements and supports a healthy gut microbiome. Soluble fiber slows the digestion and absorption of carbohydrates, contributing to greater glucose tolerance and helping improve insulin sensitivity. One pitted date contains 1.6 grams of fiber [1]. The American Diabetes Association recommends adults with type 2 diabetes consume at least 28 grams of fiber daily. 

Nutrient-Density

Dates contain many vitamins and minerals that help reduce the risk of diabetes-related complications. Moreover, certain nutrients found in dates like magnesium, potassium, iron, and zinc can be low in people with diabetes. 

Unlike many other foods, dates have more potassium than sodium. Potassium helps with the release of insulin from pancreatic cells, and some research suggests a link between low potassium levels and the development of type 2 diabetes [6]. 

Additionally, potassium is an essential nutrient for regulating blood pressure. Some people with type 2 diabetes may also experience high blood pressure (hypertension), and hypertension can increase the risk of cardiovascular disease and stroke. Incorporating more dates into the diet could benefit blood pressure without affecting blood sugar. 

Antioxidants

Date fruits are a potent source of antioxidants. Specifically, dates contain high amounts of flavonoids, a phytochemical abundant in plants with beneficial properties against type 2 diabetes and other chronic diseases. The flavonoid content of dates varies depending on the geographic area of the plant. Still, most dates are relatively high in antioxidants [7]. 

The benefits of flavonoids apply to both individuals with type 2 diabetes and those at risk of developing type 2 diabetes. Flavonoids may influence carbohydrate metabolism and protect pancreatic beta-cells (the cells that produce insulin) from elevated glucose levels. One meta-analysis found that people who consumed the most flavonoids had a 12% reduced risk of developing type 2 diabetes than those who consumed the least amount of flavonoids [8].

Are Dates A Good Alternative Sweetener For People with Type 2 Diabetes? 

Dates can be a suitable alternative sweetener depending on the context in which they’re used. Whole dates added to smoothies or desserts can sweeten the dish while providing additional nutrients such as iron. But date sugar, which can be purchased at the grocery store, impacts blood sugar in a similar manner as regular sugar.

Date sugar is produced by blending dried dates into a powder that resembles regular sugar. But don’t be confused by this alternative sugar: date sugar is absorbed in the body like regular sugar. When dried dates are ground into a powder, they lose their fiber content, influencing the effect of dates on blood sugar. Adding date sugar to your cereal, coffee, or baked goods will still affect blood glucose.

Unlike some other alternative sweetener options, date sugar contains calories. Sugar (like table sugar) is considered an empty calorie as it does not have much nutrition for the amount of energy it provides. Though date sugar may contain a small amount of micronutrients (for example, iron), it is still an empty calorie, providing more energy than nutrition. Using date sugar as an alternative to regular sugar is not the most beneficial for blood glucose control. 

Are Dates A Suitable Alterative Dessert For Type 2 Diabetes? 

Dates can be a suitable alternative to dessert for people with type 2 diabetes. Dates may satisfy sweet cravings while providing less sugar and fat than a typical dessert. Moreover, the fiber, vitamin, mineral, and antioxidant content of dates provides additional nutrients compared to regular desserts. 

For a sweet treat, we like to pair dates with peanut or almond butter and sugar-free chocolate. The healthy fats in the nut butter reduce any blood sugar spikes that may occur with eating a carbohydrate food on its own.

Tips For Eating Dates with Type 2 Diabetes

Still, just because dates may benefit blood sugar does not mean you should consume them in excess. Monitor your response to dates and adjust the quantity or pairings depending on your blood sugar levels. Try some of these tips for including dates as part of your eating pattern.

• Portion control: Limit the amount of dates you consume in one sitting to avoid a significant spike in blood sugar levels.
• Pair with protein or fiber: When eating dates, consider combining them with a source of protein or fiber. This can help slow down the absorption of sugars and reduce the impact on blood sugar levels. For example, you can have dates with a handful of nuts or seeds.
• Monitor blood sugar levels: If you're considering adding dates to your diet, keep a close eye on your blood sugar levels to understand how your body responds.
• Incorporate into a balanced meal: Instead of consuming dates alone as a snack, include them as part of a balanced meal with various nutrients.
• Consult a healthcare professional: If you have any concerns about including dates in your diet, it's best to consult a registered dietitian or healthcare provider who can provide personalized guidance based on your health condition, medications, and lifestyle.

References 

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6247175/
3. https://pubmed.ncbi.nlm.nih.gov/27920411/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8281151/#:~:text=Dates%20fruit%20is%20known%20for,beneficial%20for%20patients%20with%20diabetes.
5. https://pubmed.ncbi.nlm.nih.gov/36079749/
6. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional
7. https://pubmed.ncbi.nlm.nih.gov/30906133/
8. https://pubmed.ncbi.nlm.nih.gov/29931039/