Introduction
This post looks at Kurma Nabi and one common question: can people with diabetes or blood sugar concerns eat these dates? Kurma Nabi holds cultural and religious importance in Islamic tradition. Below we cover the nutrition of dates, what feeding tests and trials found about blood sugar, and what to watch if you have diabetes.
In Malaysia, "Kurma Nabi" is the name most sellers use for Ajwa, a small, dark date from Madinah. Our guide to Kurma Nabi in Malaysia covers the name and its background.
This post is general information, not medical advice. If you have diabetes, talk to your doctor or dietitian before you change what you eat.
The Nutritional Profile of Dates
1. Rich in Fiber
Dates carry a fair amount of fiber. USDA lists 6.7 g per 100 g of Medjool dates, so one pitted date (about 24 g) has roughly 1.6 g (USDA). The NHS says fiber helps digestion and prevents constipation, and that eating plenty of it is linked with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Adults are advised to reach 30 g a day (NHS).
2. Natural Sugars and Carbohydrates
Dates are naturally sweet due to their sugar content. They also contain carbohydrates, which are a primary source of energy for the body. Per 100 g, Medjool dates have 75 g of carbohydrate, 66.5 g of it sugar, and 277 kcal. One pitted date therefore holds about 18 g of carbohydrate (USDA).
3. Essential Vitamins and Minerals
Dates contain potassium, magnesium and vitamin B6: 696 mg, 54 mg and 0.25 mg per 100 g of Medjool (USDA). The NHS says potassium helps control the balance of fluids in the body and helps the heart muscle work properly, and magnesium helps turn food into energy (NHS). Vitamin B6 helps the body use and store energy from protein and carbohydrates (NHS). Our post on Kurma Medjool nutrition and uses has more on the fruit itself.
Impact on Blood Sugar Levels
1. Glycemic Index and Load
The glycemic index (GI) is a scale that ranks foods based on how quickly they raise blood sugar levels. In feeding tests, dates scored lower than their sweetness suggests. A study in the UAE tested five varieties on 13 healthy volunteers and 10 people with type 2 diabetes. The GIs ran from about 44 to 55, and the two groups got much the same results (Alkaabi et al., 2011). A Saudi study of 17 varieties found an average GI of 55, ranging from 43 to 75 (AlGeffari et al., 2016).
The glycemic load (GL) also takes the amount of carbohydrate into account. In the same Saudi study the GL ranged from 8.5 to 24 depending on the variety, and Ajwa, the date sold here as Kurma Nabi, was at the bottom of that range at 8.5 (AlGeffari et al., 2016).
2. What happened when people with diabetes ate dates every day
Dates have almost no fat (0.15 g per 100 g) and little protein (1.8 g) (USDA), so fat and protein are not what keeps their GI down. The GI tests only show that dates raise blood sugar less than the same amount of carbohydrate taken as glucose. They still raise it.
Two randomised trials in Bahrain looked at daily eating. In the first, 100 adults with type 2 diabetes either ate three dates a day for 16 weeks or avoided dates. HbA1c, the long-term blood sugar marker, did not change, and total cholesterol in the date group fell slightly, by 0.21 mmol/L (Alalwan et al., 2020). In the second, 79 patients ate either 60 g of dates or 60 g of raisins a day for 12 weeks, and 61 finished. Blood sugar, cholesterol and blood pressure stayed where they were. Nothing got worse, and the authors saw no therapeutic benefit either (Butler et al., 2022).
A 2023 review reached the same view: dates may not worsen blood sugar in type 2 diabetes, but the studies are small and short (Meenakshi and Misra, 2023). So a few dates a day look safe for many people with type 2 diabetes. They do not treat it.
Considerations for Individuals with Diabetes or Blood Sugar Concerns
1. Portion Control
For individuals with diabetes or blood sugar concerns, portion control is crucial when consuming dates. While dates can be enjoyed as part of a balanced diet, it is important to monitor portion sizes and consider their carbohydrate content when planning meals or snacks. Diabetes UK says the total amount of carbohydrate you eat has the biggest effect on your glucose levels after eating (Diabetes UK). Three Medjool dates come to about 54 g of carbohydrate (USDA).
2. Individualized Approach
Each person's response to food can vary, and individuals with diabetes or blood sugar concerns should work closely with their healthcare provider or a registered dietitian to determine the best approach for incorporating dates into their diet. Personalized recommendations can consider factors such as overall dietary patterns, blood sugar control goals, and individual tolerance to carbohydrates.
3. Balanced Diet and Lifestyle Factors
In managing diabetes or blood sugar concerns, it is essential to focus on a well-rounded, balanced diet that includes a variety of nutrient-dense foods. Dates can be part of this balanced approach, but the overall dietary pattern, physical activity, medication management, and other lifestyle factors should also be considered to achieve optimal blood sugar control. The NHS advice for type 2 diabetes starts with a healthy diet that includes fruit, vegetables and wholegrain foods, along with exercise, and adds medicine when it is needed (NHS).
Conclusion
Dates tested low to medium on the glycemic index, and in two trials small daily amounts did not change long-term blood sugar. Portion control, individualized approaches, and a balanced diet that considers overall lifestyle factors are important for individuals with diabetes or blood sugar concerns. If you are buying, our note on what drives Kurma Nabi prices in Malaysia may help.
Key highlights
- Kurma Nabi can be enjoyed by individuals with diabetes or blood sugar concerns with certain considerations.
- Dates contain some fiber, natural sugars and carbohydrates, and provide essential vitamins and minerals.
- Dates tested low to medium on the glycemic index. In trials, three dates a day, or 60 g a day, did not change HbA1c.
- Count dates as carbohydrate and agree portions with your doctor or dietitian.
References
- Alkaabi JM et al. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J. 2011;10:59. PubMed 21619670
- AlGeffari MA et al. Glycemic indices, glycemic load and glycemic response for seventeen varieties of dates grown in Saudi Arabia. Ann Saudi Med. 2016;36(6):397-403. PubMed 27920411
- Alalwan TA et al. Effects of daily low-dose date consumption on glycemic control, lipid profile, and quality of life in adults with pre- and type 2 diabetes. Nutrients. 2020;12(1):217. PubMed 31952131
- Butler AE et al. Effect of date fruit consumption on the glycemic control of patients with type 2 diabetes. Nutrients. 2022;14(17):3491. PubMed 36079749
- Meenakshi S, Misra A. Effect of dates on blood glucose and other metabolic variables: a narrative review. Diabetes Metab Syndr. 2023;17(2):102705. PubMed 36702045
- USDA FoodData Central. Dates, medjool (FDC 168191). fdc.nal.usda.gov
- NHS. How to get more fibre into your diet. nhs.uk
- NHS. Vitamins and minerals: others; vitamin B. nhs.uk, nhs.uk
- NHS. Type 2 diabetes: treatment. nhs.uk
- Diabetes UK. Carbohydrates and diabetes. diabetes.org.uk