Dates or gud: which is better for blood sugar?
Short answer
Dates are the better pick for blood sugar. They have a lower GI (42 vs 84).
| Per usual serving | Dates | Gud |
|---|---|---|
| Glycemic index | 42 | 84 |
| Glycemic load per serving | 12 | 8 |
| Carbohydrates | 30 g | 9.8 g |
| Fiber | 3 g | 0 g |
| Protein | 1 g | 0 g |
| Sugars | 16 g | 9.7 g |
| Calories | 112 kcal | 38 kcal |
| Serving | 3-4 dates | 1 small piece (10 g) |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Dates come with fiber that slows the sugar, so one or two dates are a better sweet bite than a piece of gud. Both are still sugar, so keep it small.
How to eat dates with less of a spike
A much better sweet craving fix than mithai. Stuff with almonds for added protein and healthy fats. Limit to 2-3 dates for diabetics.
How to eat jaggery with less of a spike
Do not swap sugar for gud thinking it is safe for diabetes; treat it the same as sugar. If you want a sweet bite after a meal, keep it to a peanut-sized piece, and avoid gud in chai several times a day.
Common questions
Which is better for diabetes, dates or gud?
Dates are the better pick for blood sugar. They have a lower GI (42 vs 84).
What is the glycemic index of dates and gud?
Dates (Khajur) has a GI of 42 (low) and Jaggery (Gud) has a GI of 84 (high). Glycemic load is 12 for dates and 8 for gud, based on usual servings of 3-4 dates and 1 small piece (10 g).
Khajur ya gud, sugar ke mareez ke liye kya behtar hai?
Khajur behtar hai. Iska GI 42 hai, jabki gud ka GI 84 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.