A single Medjool date is sweet enough to pass for dessert.
Yet the fruit tests as a low glycemic index food in study after study.
A 2023 review published in Nutrition summarizing the research on dried fruits notes that they carry a low-to-moderate glycemic index and can dampen blood sugar spikes when eaten in place of refined carbs.
The reason is fiber.
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Whole dates carry around 7 grams of fiber per 100 grams according to USDA data, and that fiber slows the release of sugars into the bloodstream.
The blood sugar
Dates have a low glycemic index of around 44 to 55, according to a 2011 study in Nutrition Journal.
Another trial found that eating three dates daily for 16 weeks did not significantly affect long-term blood sugar levels in people with type 2 diabetes.
What dates may do for the heart
Dates are rich in potassium, which can help regulate blood pressure.
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The American Heart Association recommends getting 3,500 to 5,000 milligrams daily, ideally from food.
One study also found that three dates a day modestly reduced total cholesterol, although more research is needed.
What the gut evidence shows
Dates contain fiber, which supports healthy digestion.
However, current human research does not provide strong evidence that dates significantly alter the gut microbiome.
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Portion size and who should be careful
One Medjool date contains about 66 calories and 16 grams of sugar.
Two to four dates can fit into most diets, but people with diabetes or kidney disease should pay particular attention to their carbohydrate or potassium intake.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.