Dried dates: Glycemic Index and Glycemic Load
Category: Snacks & Sweets
Serving size: 2 dates (48 g)
Glycemic Index (GI): 51 (low)
Glycemic Load (GL): 18 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Dried dates)
Glycemic Index Range Chart (0-100)
Dried dates GI: 51
Glycemic Load Range Chart (0-40)
Dried dates GL: 18
Balanced Meal Planning
Dried dates has a low glycemic index of 51, meaning it typically raises blood sugar more gradually. Its glycemic load of 18 suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair dried dates with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
| Chia or ground flax seeds | ✓ | ✓ |
Diabetes-Friendly Use
- Pair dried dates with protein or healthy fats instead of eating it alone.
- Keep portions small and avoid frequent grazing on high-GI snacks.
- Choose snacks with more fiber and less added sugar when possible.
- Rotate in lower GI snack alternatives from this guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Dark chocolate (70%) | 1 oz (28 g) | 25 | 4 |
| Dried apricots | ¼ cup (40 g) | 31 | 9 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.