Everything You Need to Know About Medjool Dates Glycemic Index Rating
According to the Journal of Clinical Nutrition, dates have a Glycemic Index (GI) rating of 36. This means that dates are a Low Glycemic-Index food.
What Does Glycemic Index Mean?
The standard Glycemic Index system measures how much of an impact the carbohydrates in any given food will have on the glucose levels in your body, otherwise known as your “blood sugar levels.” Your body absorbs Low Glycemic Foods slowly, while foods with a high glycemic index metabolize very quickly.
This is important to know, since foods that cause your blood sugar to spike too much (High Glycemic Foods) have several negative side effects. These include an increased likelihood for depression and diabetes, fatigue, and sugar crashes.
In order to understand how foods are ranked, check out the following “rule of thumb” for determining glycemic index in foods:
Low GI Foods are under 55
Average GI Foods are between 55 and 70
High GI Foods are above 70
In contrast, fruits like watermelon and mango have much higher GI ratings.
Learn more about the sugars found in dates and the health benefits of eating them in the blog archives below. You’ll also find plenty of clean vegan date recipes!
Dates Nutrition Facts
Nutrition goes far beyond dates glycemic index ratings; these sweet little fruits have quite a few notable nutritional benefits.
They are a good source of many nutrients, including:
How to Use Dates Glycemic Index Rating + Eating Dates in the Morning to Your Benefit
Did you know that eating dates in the mornings can be better than any other time of day? This is because their nutrients fuel your brain and body, making you feel more alert and energized throughout your morning.
Since dates contain a mixture of natural sugars, they do give you that little boost associated with sugar. However, their 7 grams of insoluble fiber prevents a sugar crash.
Also, they contain special “brain boosting” vitamins like potassium and selenium. These are helpful for improved concentration and focus, as well.
Despite the controversy, studies have shown that Medjool dates are good for people with diabetes! This is because they contain the specific type of nutrients that fight specific side effects of diabetes. They also don’t cause spikes in glucose levels.
It’s easy too overdo it on the high GI foods because they often seem healthy. And they are – in some respects. For example, a high GI fruit might be full of important vitamins and minerals.
However, a diet filled with high Glycemic Index foods increases your risk for fatigue, diabetes, and weight gain. The best thing to do is to pair “sugary” high GI foods with fiber and protein. This will cause the sugar to enter your bloodstream more slowly, thus reducing the risk of a sugar spike and crash.
Two Vegan Breakfast Foods with 100% Organic Medjool Dates
Mu Mu Muesli is an eco-friendly brand specializing in organic, plant-based vegetarian breakfast foods. These are 100% zero waste products, as the packaging is biodegradable and the manufacturing facility uses solar power.
This 3 Ingredient Strawberry Smoothie Recipe with Yogurt is great for adults. But it’s also one of the best clean eating recipes for kids around because it’s easily drinkable and easy to make ahead of time and store in the refrigerator. Below, you’ll find an easy recipe complete with nutrition facts and health benefits. I’ll also show you how versatile this recipe is; you can transform it into a veggie fruit smoothie or intentionally increase its protein content.
This Natural Sugar Guide includes all things sugar-related: unrefined sugars, raw sugar, white sugar substitutes, and tutorials like “how to substitute honey for sugar when baking.” I’ve also compiled a mini low sugars food list and some low sugar recipes. Believe me, I understand the struggle! It can feel like a balancing act to treat yourself to the things you love while also embracing a clean eating lifestyle.
There’s no question about it: refined sugar is practically poison, unless it is consumed in very small amounts. But that’s just not where our culture is at; we don’t seem to “do” moderation very well. Here are some natural sugar substitutes to help you drastically reduce your sugar consumption!