Dates have a moderate glycemic response despite 66 g sugar per 100 g. A meta-analysis of 5 trials (Mirghani, Pak J Med Sci 2021) found dates did not worsen fasting plasma glucose in diabetic patients (P = 0.002 for improvement). Medjool and Deglet Noor are the most common varieties, with glycemic response ranging from low to moderate depending on cultivar.
How should I track Dates?
Dates is high in fiber. Dried fruits like Dates are one of the sneakiest calorie sources because they look small but pack serious energy. Removing the water concentrates the calories — a small handful of dried fruit can match a full bowl of fresh fruit calorically. Research (Almiron-Roig et al., Appetite 2013) shows that people underestimate calorie-dense foods by 50–200% when portioning by eye. Weigh on a scale and pre-portion if snacking. Also check whether your variety is sweetened or unsweetened — the sweetened versions add 10–15% more calories from the sugar coating.