Dates are sweet, nutrient-dense fruits harvested from the date palm tree (Phoenix dactylifera). They come in various types, with Medjool and Deglet Noor being among the most popular varieties. However, my favorite is the dried Parnoosh date.
Generally, most dates have a low glycemic index between 44 and 55, making them enjoyable even for diabetics. Avoid Sellaj and Maktoomi dates as their GI can reach the low 70s!
Known for their natural caramel-like flavor, dates are often enjoyed on their own as a healthy snack or incorporated into a wide range of dishes, from smoothies and energy bars to salads and baked goods. Their natural sweetness makes them a great sub for refined sugars in many recipes.
These fruits are not only delicious but also highly nutritious, providing essential vitamins and minerals such as potassium, magnesium, and vitamin B6. Dates are rich in dietary fiber, which supports digestive health, and they also contain antioxidants that help combat oxidative stress, contributing to overall health and well-being.
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes please let me know.
✨Kitchen Tips & Hacks for Dates
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📚NCDs
Key Takeaways
Common Dates Chart (Glycemic Index & Load)
Date Variety Glycemic Index (SEM) Glycemic Load Medjool 55.3 (6.8) 17.2 Deglet Noor 42 – 60 15 – 25 Ajwah 55.9 (5.9) 8.5 Sukkary 43.4 (4.7) 11.7 Khudri 61.7 (7.4) 14.2 Parnoosh ~55-60 ~10-15 Barhi 50 – 60 10 – 20 Sellaj 74.6 (10.1) 24 Maktoomi 71.0 (11.1) 16.1 Nabtat-ali 59.9 (6.9) 16.3 Sabaka 54.9 (11.5) 11.8
Glycemic Index
- The five varieties of dates showed a Glycemic Index between 43.8 and 55.1.
“…low glycemic indices for the five types of dates... …consumption by diabetic individuals does not result in significant postprandial glucose excursions. These findings point to the potential benefits of dates for diabetic subjects when used in a healthy balanced diet.”- “…Sellaj and Maktoomi exhibited the highest GI 74.6 and 71.0...” in testing 17 varietes.
- “…60 g daily date fruit or raisins…neither had a deleterious effect on glycemic control over a 12-week period, indicating their safety when consumed with type-2 diabetes.”
Diabetes
Glycemic Index Spikes
- Glycemic Index Spikes in 5 Types of Dates [2011, May]
A Clinical Trial of: 23 subjects; 10 type-2 diabetics, and 13 non-diabetics.
The five varieties of dates showed a Glycemic Index between 43.8 and 55.1.
“The results show low glycemic indices for the five types of dates included in the study and that their consumption by diabetic individuals does not result in significant postprandial glucose excursions. These findings point to the potential benefits of dates for diabetic subjects when used in a healthy balanced diet.”
https://pubmed.ncbi.nlm.nih.gov/21619670/ - Glycemic Index Spikes in 17 Types of Dates [2016, Nov]
A Clinical Trial of: 19 healthy subjects
The mean GI of the date samples was 55.2. “Sellaj and Maktoomi exhibited the highest GI [74.6 and 71.0], respectively, whereas Shaqra, Sukkary, and Sag’ai had the lowest GI [42.8, 43.4, and 44.6], respectively.” “The GL of the date samples ranged from 8.5 to 24. Sellaj had a high GL (24), whereas Ajwah and Shaqra had a low GL (8.5 and 9.2). The analyses suggested no significant difference in GI between the date varieties. However, the GL values differed significantly between the 17 date varieties (P < .001).”
https://pubmed.ncbi.nlm.nih.gov/27920411/ - Glycemic Index [2022, Aug]
A Randomized Clinical Trial of: 61 type-2 diabetics over 12-weeks.
Although “[n]o improvement in glycemic indices was seen following supplementation of 60 g daily date fruit or raisins, though neither had a deleterious effect on glycemic control over a 12-week period, indicating their safety when consumed in T2D.”
https://pmc.ncbi.nlm.nih.gov/articles/PMC9458144/
Ingredients List
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