Dates are part of our identity, of every gathering and every iftar. And the recurring question — "do dates raise blood sugar?" — finally has an answer from a clinical study conducted on our own varieties.
What was tested?
A clinical study measured the glycaemic index of five date varieties in healthy people and people with type 2 diabetes. Results in healthy participants: 54.0 (Fara'd), 53.5 (Lulu), 46.3 (Abu Ouma'n), 49.1 (Dabbas), 55.1 (Khalas) — with very similar values in those with diabetes: 46.1, 43.8, 51.8, 50.2, 53.0 respectively[1].
The study concluded that these five varieties are classified as low glycaemic index foods with potential health benefits for both healthy individuals and people with diabetes[1].
tested varieties
of these varieties
of date flesh
But — and this is the heart of the article
Glycaemic index measures the speed of a glucose rise, not the amount. Dates contain 65–68% sugars by weight of their flesh[2], so the glycaemic load rises with the count — reviews indicate a glycaemic load range extending to around 24 depending on variety and quantity[3].
Put plainly: three dates are excellent food. Twelve dates with coffee across two gatherings is another matter entirely.
Practical rules
- Count them as a snack, not a "courtesy": see the hidden calories of the majlis.
- Pair with protein or fat: a date with a handful of almonds or laban raises glucose more slowly.
- For people with diabetes: low-GI varieties are a good option within a plan, but the number is set with your doctor or dietitian — not by an article.