Glycemic Index of Dates
Glycemic Index (GI):
Dates have a glycemic index (GI) of around 103, which places them in the high GI category. This means they can cause a rapid increase in blood sugar levels, so they should be consumed in moderation, especially by people managing diabetes or following a low-GI diet.
Glycemic Load of Dates
The glycemic load (GL) of dates is relatively high, given their concentrated sugar content. A standard serving of 2-3 dates (about 40 grams) has a GL of approximately 18, which is considered moderate to high.
Nutritional Profile of Dates (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 277 kcal |
| Protein | 1.8 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 75.0 g |
| Fiber | 6.7 g |
| Sugar | 63.4 g |
| Calcium | 39 mg |
| Potassium | 696 mg |
| Magnesium | 54 mg |
Conclusion
Dates are a naturally sweet, energy-dense fruit with a high glycemic index, making them unsuitable for frequent consumption in large quantities, particularly for people with blood sugar concerns. However, they are rich in fiber, potassium, and other essential minerals, offering nutritional benefits when consumed in moderation as part of a balanced diet.
