Dates and Blood Sugar: What the Research Actually Says

Dates are sweet. Very sweet. So it makes sense that anyone watching their blood sugar would treat them with suspicion.

The research tells a more interesting story. Dates are not the blood sugar bomb many people assume, and they are not the miracle food some wellness sites claim either. The truth sits in the portion, the pairing and the person eating them.

This article sets out what the studies actually measured, what they did not, and how to turn that into a practical rule you can use at the kitchen table.

This article is for general information. If you have diabetes or take medication that affects blood glucose, speak to your GP, diabetes nurse or a registered dietitian before changing your diet.

What Is Actually in a Date?

Per 100g, a typical soft date such as Medjool contains roughly:

Figures are typical reference values for dates. Individual varieties and harvests vary.

Two details matter here. First, a large share of the sugar in soft dates is fructose, which raises blood glucose less directly than glucose does. Second, the fibre sits inside an intact fruit structure, which slows how quickly that sugar reaches your bloodstream. For a wider look at date sugars, see our common questions about fresh Saudi dates and natural sugar content.

What the Glycaemic Index Studies Found

The glycaemic index (GI) measures how quickly a food raises blood glucose compared with pure glucose, which scores 100. Foods score low (55 or under), medium (56 to 69) or high (70 and over).

The Key Study: Five Date Varieties, Two Groups

A frequently cited 2011 study in Nutrition Journal tested five date varieties in 13 healthy adults and 10 adults with type 2 diabetes controlled by diet or metformin. Each person ate a portion of dates containing 50g of available carbohydrate.

The results:

• In healthy volunteers, the GI of the five varieties ranged from about 46 to 55.

• In people with type 2 diabetes, the values were very similar, about 44 to 53.

• There were no significant differences between the varieties, or between the two groups.

In plain terms, all five dates tested scored in the low GI range, or just on its edge.

Why GI Alone Can Mislead You

Here is the catch. GI tells you how fast a fixed amount of carbohydrate raises blood sugar. It does not tell you how much carbohydrate you are actually eating. That is what glycaemic load (GL) measures.

GL = GI × grams of available carbohydrate in your portion ÷ 100

A GL of 10 or under is low, 11 to 19 is medium, and 20 or above is high.

Glycaemic Load by Portion: The Table Most Articles Leave Out

Using a mid-range GI of 50 and roughly 68g of available carbohydrate per 100g of dates, here is how the portion changes everything.

Estimates only. Real values vary with variety, ripeness, moisture content and the individual.

This is the practical insight. One or two dates is a very different food, metabolically, from a bowlful. Drier varieties also pack more sugar per gram than moist ones, so a small handful of a firm date can carry more carbohydrate than you expect.

What Longer-Term Trials Show

A single GI test is a snapshot. What happens when people eat dates every day?

The 12-Week Randomised Trial

A 2022 randomised clinical trial published in Nutrients gave 79 adults with type 2 diabetes either 60g of dates or 60g of raisins every day for 12 weeks, split into a mid-morning and mid-afternoon snack.

The findings:

• No worsening of HbA1c or fasting blood glucose in either group

• No improvement in HbA1c either

• No meaningful change in blood lipids, blood pressure or inflammation markers

The authors concluded that 60g a day did not harm glycaemic control in their participants. That is useful reassurance. It is not evidence that dates treat diabetes.

What the Reviews Say

A 2023 narrative review in Diabetes & Metabolic Syndrome: Clinical Research & Reviews pulled together studies published between 2009 and 2022. It reported GI values across date varieties ranging from about 43 to 75, and glycaemic loads from about 8.5 to 24, depending on variety, ripeness and portion. Its conclusion: eating dates may not impair glucose control in people with type 2 diabetes, but the studies are small and short, and more randomised trials are needed. It also noted some evidence that dates may improve total and LDL cholesterol.

What the Research Does Not Say

Honest reporting means naming the gaps:

• Sample sizes are small. Ten to eighty people per study is not enough to settle the question.

• Most varieties tested are Gulf varieties not always sold in the UK. Results may not transfer exactly to every date.

• Nobody tested unlimited eating. Every study used a controlled portion.

• Type 1 diabetes and insulin users are largely absent from the research.

• Individual responses vary widely. Continuous glucose monitor users often see very different curves from the same food.

Any site that tells you dates "lower blood sugar" is going beyond the evidence.

A Practical Framework for Eating Dates With Blood Sugar in Mind

For simple ideas, our 5 easy stuffed date recipes for healthy snacking pair dates with nuts and other protein sources.

Which Variety Suits Blood Sugar Awareness Best?

The 2011 study found no significant difference between the five varieties it tested, although the wider research shows GI ranging from about 43 to 75 across varieties and ripeness stages. No UK-sold variety has a robust, published GI of its own, so choose on portion control rather than hype. Firmer, less sweet dates such as Mabroom and Ajwa tend to feel more satisfying in small numbers, which makes it easier to stop at one or two.

UK Guidance in Context

The NHS counts 30g of dried fruit, which is roughly 3 small dates or a little over 1 Medjool, as one of your 5 A Day. It also recommends eating dried fruit at mealtimes rather than as a between-meal snack, to protect your teeth.

Whole dates are not classed as "free sugars" under the UK definition, because the sugar sits inside the fruit's cell structure. Date syrup and blended date paste are a different matter; once the fruit is blended, its sugars count as free sugars. That distinction is worth knowing if you are swapping dates for sugar in recipes.

Who Should Take Extra Care

• People on insulin or sulfonylureas, who need to count dates as carbohydrate and adjust doses accordingly

• People with gestational diabetes, who should follow their antenatal diabetes team's advice

• Anyone using dates to treat a hypo. Dates are not a reliable hypo treatment because fibre slows absorption. Use glucose tablets or a sugary drink as advised by your care team.

The Bottom Line

The research supports dates as a food that people with good glucose control can usually enjoy in small portions, ideally with protein or fat and as part of a meal. It does not support dates as a treatment, or as a snack you can eat by the handful without consequence.

Portion matters more than variety. One or two dates is a low glycaemic load. A bowlful is not.

For more on how dates fit into everyday eating, read about the health benefits of eating premium Saudi dates every day, why fresh dates make better snacks than refined sugary food products, and how dates naturally support healthy digestion and gut health.

Frequently Asked Questions

Do dates spike blood sugar?

In small portions, dates cause a moderate rise rather than a sharp spike. Most studies place their GI in the mid-40s to mid-50s, though some varieties test higher. Larger portions raise the glycaemic load significantly.

How many dates can a person with type 2 diabetes eat?

One 12-week trial found 60g a day, roughly 2 to 3 Medjool or 6 small dates, did not worsen HbA1c. Individual needs differ, so agree a portion with your GP or dietitian.

Are dates better than refined sugar for blood sugar?

Whole dates bring fibre, potassium and polyphenols that refined sugar lacks, and their sugar is not classed as free sugar. They still contain a lot of carbohydrate, so portion size matters.

Is it better to eat dates with other food?

Yes. Pairing dates with protein or fat, such as nuts, yoghurt or cheese, tends to slow the rise in blood glucose.

Which dates have the lowest glycaemic index?

Published values range from about 43 to 75 depending on variety and ripeness, and the 2011 study found no significant difference between the five varieties it tested. Choose varieties you find satisfying in small amounts rather than chasing a GI number.

Roots dates are sourced directly from Saudi Arabia with no added sugar, glazing or syrup, so the only sugars in the pack are the ones the fruit grew with. Explore the range at Roots Products, or try a mix of varieties with the Everyday Energy Bundle.