Today it’s 2026 and I’ll reveal 6 groups of people who should not eat dates.
I’ll list the specific health problems related to eating dates and possible solutions & action steps for those of you who just love eating dates and want to continue enjoying them.
Personally, I love dates. I grew up eating dates all the time because of my dad.
He’d start every morning eating 2 dates. Later in the afternoon, he’d have more with his tea.
He said that they are full of fiber, vitamins, and minerals. And he was right…
I was a kid, so I honestly didn’t care if they were good for me, I just liked how they tasted since they were sweet and chewy.
My parents didn’t allow me to have much candy, so dates were my second option.
These days dates are promoted as a superfood. They are found in healthy cereals, protein bars, drinks, smoothies, and other healthy foods.
Unfortunately, this popular health food should not be eaten by certain people and should be avoided.
So let’s get started with the 6 groups of people who should avoid or limit dates.
At the end, I’ll also give you options on how you can still enjoy them safely.
1. If You Have Diabetes or Blood Sugar Issues
Dates are high in natural sugars. They contain glucose, sucrose, and, primarily, fructose, which is fruit sugar.
For people with diabetes, they can cause rapid blood sugar spikes, making it harder to manage blood sugar levels. Just two dates contain the same amount of sugar as four Oreo cookies!
Granted, dates have a lower glycemic index than most carbohydrates because of the fiber and fructose.
However, dates tend to increase blood sugar a lot in those people who are sensitive, overweight and over the age of 40.
Action Step: If you have diabetes, or high blood sugar levels or A1C – limit your intake to one date or avoid them altogether if they cause blood sugar spikes.
However, if you still want to eat them or similar foods, make sure you take supplements that help lower blood sugar and improve insulin sensitivity.
I take Blood Sugar Optimizer with my meals.
2. If You Have Digestive Problems
Dates are a high FODMAP food, which can cause bloating, gas, or diarrhea in people with digestive issues, like IBS.
FODMAP foods are carbohydrates that are poorly absorbed by your small intestine. As we get older, these stomach problems get worse.
Typical FODMAP foods are fruits, vegetables, grains and dairy products. However, dates are on the higher end and thus, more problematic.
Action Step: If you experience digestive discomfort, reduce the number of dates you eat or avoid them. You can try soaking dates in water overnight to make them easier to digest.
3. If You Have Dental Issues
The high sugar content and sticky texture of dates can stick to your teeth and lead to cavities.
Some people just have great tooth genetics, I’m not one of those people. So, I stay away from any sticky and sugary foods because of my teeth problems.
Action Step: After eating dates, brush and floss your teeth or rinse your mouth with water to prevent tooth decay.
4. If You Have Sulfite Sensitivity
Some dates are preserved with sulfites, which can cause breathing issues, especially for those with asthma.
Also, if you have allergies for whatever reason, the sulfites can make things much worse.
Action Step: Look for sulfite-free dates if you have asthma, allergies, or suspect sulfite sensitivity.
5. If You Have Allergies
Although rare, some people can be allergic to dates, which can cause itching, swelling, or even serious reactions.
Action Step: If you think you might be allergic, stop eating dates and consult an allergist.
6. If You’re Taking Certain Medications
Dates can interfere with medications for blood sugar or blood pressure.
Action Step: If you take drugs for lowering blood sugar. Or, potassium-sparing diuretics, ACE inhibitors, or similar drugs to lower blood pressure – you should reduce or avoid dates.
Best Practices:
So those are the groups of people who should be concerned about eating dates.
But, let’s say you still want to eat them. No problem, let me give some options and best practices:
Soak Dates
Soaking dates removes tannins and other compounds that make them harder to digest, making them softer and easier to absorb nutrients from.
So, soak dates before eating them.
Ideally, it would be overnight for 8-10 hours.
However, if you’re in a rush, soak them for 20 minutes in warm water.
Digestion is one problem with dates. However, the biggest problem is the sugar.
As I mentioned earlier, taking an “all-in-one” supplement such as Blood Sugar Optimizer can help promote healthy blood sugar response, reduce spikes, and improve insulin sensitivity and A1C levels within a normal, healthy range.
So, that’s step one.
Timing Matters
Step 2 is the timing of when you eat dates.
Like any carbohydrates, it’s best to eat them with proteins, fibers and healthy fat to lower the blood sugar spike and glycemic load of the meal.
Portion Control
Step 3 is portion control and limiting how much you eat them.
For a healthy adult, I would say the maximum is 2 dates per day.
If you have blood sugar or pressure problems or are overweight, I’d limit it to 1 a day.
Remember, just because a food is labeled as healthy, it does NOT mean it’s healthy for everyone or specifically for YOUR body at YOUR age and current health concerns.