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Dates for People with Diabetes

mazafati dates

Dates are sweet and dense in nutrients. In Malaysia, kurma bam is the shop name for Mazafati, a soft, dark, fresh (rutab) date grown mainly around Bam in Kerman province, Iran. Dates are high in natural sugar, and they also have fibre, potassium and some B vitamins. People with diabetes often wonder whether they can safely enjoy dates without compromising blood sugar control. With careful portion management and thoughtful meal planning, kurma bam can be incorporated into a diabetic-friendly diet.

This article is general information, not medical advice. If you have diabetes, talk to your doctor or dietitian before changing what you eat, especially if you take insulin or other medicine that lowers blood sugar.

Nutrition in kurma bam

Kurma bam is rich in natural sugars. It is not listed in the USDA food database, so the nearest figures come from other dates. Per 100 g, Medjool has 277 kcal, 66 g of sugar and 6.7 g of fibre, and Deglet Noor has 282 kcal, 63 g of sugar and 8 g of fibre (USDA). A small 7 g date works out at about 20 calories and 4.5 g of sugar. A large 24 g Medjool is about 66 calories and 16 g of sugar, so size matters more than the count. The same 100 g gives 656–696 mg of potassium, 43–54 mg of magnesium and 0.17–0.25 mg of vitamin B6, which the NHS says helps the body use energy from protein and carbohydrate (adults need 1.2–1.4 mg a day). There is more on how dates compare with other dried fruits. For diabetes, the sugar is the number to plan around.

How dates affect blood sugar

The effect of dates on blood sugar depends mostly on how many you eat. In a UAE study, ten adults with type 2 diabetes (controlled by lifestyle measures and/or metformin) ate portions of five date varieties, each containing 50 g of carbohydrate, and none produced a significant rise in post-meal glucose (Alkaabi et al., 2011). That was a small study, and none of the five varieties was kurma bam. We found no study that tested whether eating dates with protein, fat or fibre-rich food changes the response.

Glycemic index

The same study measured glycemic indices (GI) of 46 to 55 for the five varieties, which counts as low GI (Alkaabi et al., 2011). A 2023 review found published values from 42.8 to 74.6 depending on variety and ripeness, so not every date is low GI (Meenakshi & Misra, 2023). Nobody has published a GI for kurma bam (Mazafati), and any claim that it sits at the lower end is a guess. GI also says nothing about quantity. A large portion of a low-GI food still delivers a lot of sugar.

Portion size for people with diabetes

Portion control is key when including dates in a diabetes-friendly diet. In a Bahrain trial, 100 adults with type 2 diabetes either ate three dates a day for 16 weeks or avoided dates, and HbA1c did not change in either group (Alalwan et al., 2020). That is one trial. It does not make 2 to 3 kurma bam a fixed safe dose for everyone, and dates still have to be counted as carbohydrate in the meal. Monitoring blood glucose after consuming dates can help individuals determine the ideal portion size for their personal response.

Eating kurma bam with other foods

Eating kurma bam alongside nuts, oats or yogurt makes a more filling snack. Pairing dates with almonds, walnuts, or peanut butter is a common choice, and chopped dates go well in whole grain oatmeal, smoothies, or low-fat yogurt. We found no test of whether these pairings lower the blood sugar response to dates, so check your own readings.

Fibre, potassium and heart risk

Fibre helps digestion and can prevent constipation, and a diet high in fibre is associated with lower risk of heart disease, stroke and type 2 diabetes (NHS). Adults are advised to get 30 g a day; 100 g of dates gives 6.7–8 g. Potassium helps control fluid balance and helps the heart muscle work properly (NHS). That matters because people with diabetes have a higher risk of heart attack, stroke and kidney failure (WHO). It does not mean kurma bam protects the heart or treats diabetes. The one long trial saw a small fall in total cholesterol (−0.21 mmol/L) with three dates a day (Alalwan et al., 2020).

Risks and precautions

While dates are nutritious, overconsumption can lead to excess sugar intake and unwanted spikes in blood glucose. People with diabetes should avoid eating large quantities of kurma bam in one sitting. Monitoring blood sugar levels, particularly after consuming dates, helps individuals understand their personal response and adjust portion sizes accordingly. Be cautious with date products that contain added sugar, such as syrups or sweetened pastes, and opt for fresh or naturally dried dates whenever possible.

Choosing and storing dates

Good kurma bam should be plump and moist, with no sugar crystals or mould. If you buy kurma borong (in bulk), check the packing date. Kurma bam is a soft fresh date, so keep it in an airtight container in the fridge and take out only what you will eat soon.


bam dates

Kurma bam in daily meals

There are many ways to include kurma bam safely in a diabetes-friendly diet:

  • As a snack, eat 2–3 dates with a handful of nuts.

  • At breakfast, chop dates into oatmeal or whole-grain cereal.

  • Blend one or two into a smoothie with milk or yogurt.

  • In baking, pureed dates can replace some of the sugar in muffins or bread.

  • Chopped dates also work in salads.

Whichever way you eat them, count the dates as carbohydrate in that meal.

Checking your own response

People with diabetes should track their blood glucose levels after consuming kurma bam to understand how their body responds. Individual responses can vary based on overall diet, activity level, medication, and metabolism. Your readings tell you whether to cut the portion next time.

Children, seniors and athletes

The same portion rules apply to children, seniors and athletes with diabetes. A child can have a small portion of dates instead of processed sweets, but it is still sugar and still counts. Seniors get some fibre and potassium from them. Athletes with diabetes who use kurma bam as carbohydrate before training should plan the amount with their diabetes team.

Calories and sugar

Dates are calorie-dense. For individuals managing weight alongside diabetes, combining kurma bam with other low-calorie, nutrient-rich foods can provide satiety and nutrition without overconsuming calories. Three small 7 g dates come to about 60 calories, while three large Medjool-sized dates are close to 200 calories before any nuts or yogurt (USDA).

What regular portions offer

What regular, moderate portions of kurma bam can realistically offer:

  • Some fibre toward the 30 g daily target

  • Potassium and magnesium, in the amounts listed above

  • Sweetness in place of refined sugar, which still has to be counted as carbohydrate

  • No change in HbA1c at three dates a day, in the one 16-week trial so far

None of this is a treatment for diabetes, and dates do not replace medicine or the eating plan from your care team.

Conclusion

People with diabetes can include kurma bam in a balanced diet if portions stay small. In the studies so far, three dates a day did not raise HbA1c and several date varieties gave a low glycemic response, but none of that research used kurma bam and none showed that dates improve blood sugar control. Kurma bam gives you fibre, potassium and natural sweetness. If you buy from a supplier such as kurma borong, check the packing date. Count them as carbohydrate, check your readings, and ask your doctor or dietitian if you are unsure.

References