Dates Glycemic Index & Nutrition
Fruits
For immediate energy, Dates scores GI 70. Quick-acting carbs: 274cal, 69.2g carbohydrates, 2.5g protein per 100g serving.
Glycemic Index
High glycemic index - causes a rapid rise in blood sugar
Glycemic Load
High glycemic load - significant blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Dates GI Rating
Dates registers a glycemic index of 70, placing it in the high GI category.This medium rating means Dates has a moderate impact on blood sugar levels. It can be part of a balanced diet when consumed in appropriate portions and paired with other nutritious foods.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
With a medium GI of 70, Dates provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
Nutritional Benefits
- Rich in natural antioxidants and vitamins
- Provides essential fiber for digestive health
- Contains natural sugars with beneficial phytonutrients
- Supports immune system function
- May help reduce inflammation
Optimal Consumption Timing
Dates is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats.
Preparation & Usage Tips
Recommended Preparation Methods
- Fresh and raw for maximum nutrition
- Dried for concentrated energy
- Blended into smoothies with protein
- Baked or grilled as healthy desserts
Serving Suggestions
For optimal blood sugar management, consider pairing Dates with protein and fiber to moderate its high glycemic impact.
How Dates Compares
Compare Dates's GI rating of 70 with similar foods in the fruits category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Dates?
Dates has a glycemic index (GI) of 70, which is classified as high GI. With a medium GI of 70, Dates provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
What is the glycemic load of Dates?
This food has a glycemic load (GL) of 48.4, which is considered high GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Dates contain?
Each 100g serving contains 274 calories, making it a moderate-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Dates provide?
Per 100g serving, it provides 69.2g carbohydrates, 2.5g protein, and 0.5g fat. Rich in natural antioxidants and vitamins Provides essential fiber for digestive health The high GI makes it suitable for balanced nutrition when portioned appropriately.
Can diabetics include Dates in their diet?
It can be included in diabetic diets with portion control. The moderate GI of 70 means it should be paired with protein or healthy fats.
What makes Dates different from other fruits?
Dates stands out among fruits with its unique GI of 70 and GL of 48.4. With a medium GI of 70, Dates provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response. It also provides the typical fruit benefits of vitamins, antioxidants, and natural fiber.
How should I prepare Dates for best nutrition?
Dates is best consumed fresh and raw to maximize its vitamin and antioxidant content. Fresh and raw for maximum nutrition You can also dried for concentrated energy.
How does Dates affect blood sugar levels?
The glycemic index of 70 produces a moderate blood sugar response, suitable for most healthy individuals. This makes it acceptable for balanced diets.
When is the best time to eat Dates?
Dates is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats. The moderate GI makes it versatile for most meal times when balanced with other foods.