Since ancient times, dates have been used in various cultures as a source of energy and an important element of the diet.
They contain vitamin B6, potassium, magnesium, and copper. These components contribute to the improvement of cardiovascular health and support bone health.
Nutritional Value
The glycemic index of dates is about 103, which makes them a high-glycemic product.
The glycemic load per 100 grams is approximately 42.
In 100 grams of dates, there are about 277 calories, 2 g of protein, 0.15 g of fat, and 75 g of carbohydrates.
Dates are not recommended for consumption on a keto diet due to their high carbohydrate content. Including them in your diet may disrupt ketosis, so it’s better to limit their intake or avoid them altogether.
The possible serving of dates is minimal – no more than one date a day if you are aiming to adhere to carbohydrate restrictions.
Instead of dates, you might consider alternative sweets that are better suited for a keto diet:
- Erythritol: a natural sugar substitute with zero calories and a low glycemic index.
- Stevia: a natural sweetener that contains no carbohydrates and calories.
Options on iHerb
| Product | Price, $ |
|---|---|
Bergin Fruit and Nut Company, Organic Medjool Dates, 14 oz (397 g) | 17.41 |
Joolies, Fresh Medjool Dates, Pit Free, 9 oz (255 g) | 10.05 |
Mariani Dried Fruit, Organic Dates, 8 oz (227 g) | 7.01 |
Mariani Dried Fruit, Pitted Dates, 8 oz (227 g) | 4.57 |
Mavuno Harvest, Organic Pitted Dates, 4 oz (112 g) | 4.85 |
Sun-Maid, Deglet Noor Pitted Dried Dates, 8 oz (227 g) | 5.76 |
