If you’re managing gestational diabetes and nearing the end of pregnancy, you might be hearing a lot about dates for labor prep. Dates are said to help soften the cervix and support spontaneous labor—but what about their sugar content?
The good news: yes, you can eat dates with gestational diabetes— you just need to be intentional.
Note: Everyone tolerates food differently. Some people with gestational diabetes do better with dates than others. Try, test, and adjust based on your personal blood sugar response.
Several studies suggest that consuming dates during late pregnancy can lead to more favorable labor outcomes.
Dates are high in natural sugars, fiber, and nutrients, and research suggests that consuming them in the final weeks of pregnancy may:
Help ripen the cervix (making it more favorable for labor)
Potentially shorten the first stage of labor
Decrease the likelihood of needing medical induction or augmentation
One well-known study published in the Journal of Obstetrics and Gynaecology found that women who ate 6 dates per day starting at 36 weeks were more likely to go into labor spontaneously and had a greater cervical dilation upon hospital admission compared to those who didn’t eat dates.
Dates—especially Medjool dates—are naturally sweet and nutrient-rich, but also carb-heavy.
1 Medjool date ≈ 18g of carbohydrates, of which about 16g is sugar
High in fiber, potassium, magnesium, and antioxidants
Moderate glycemic index (due to fiber content)
Compared to other carbohydrate foods, such as dried fruit, breakfast cereals, and plain porridge, dates have a moderate glycaemic index, meaning they raise blood sugar levels more slowly than high GI foods but faster than low GI foods or lower GI options.
While they’re natural, these sugars still count. That’s why balancing them with protein and fat is crucial for anyone on a gestational diabetes-friendly diet.
Planning healthy meals and eating regularly is essential to manage gestational diabetes effectively, and so is monitoring your blood glucose levels, especially when adding dates to your diet.
Here’s how many mamas with GD are incorporating dates strategically into their diet during the last few weeks of pregnancy:
Eating dates with a source of protein or healthy fat (like nut butter, cheese, or Greek yogurt) helps slow the release of glucose into your bloodstream.
Example: 1-2 dates stuffed with natural peanut butter or paired with a handful of almonds.
Begin with 1–2 dates per day and check your blood sugar at the 1 or 2-hour post-meal mark. If your numbers stay in range, you may gradually increase.
Not all bodies react the same. Some people tolerate Medjool dates better than others. Use your glucose monitor as your guide.
Instead of eating all your dates in one sitting, spread them over the day with snacks or meals to reduce glucose spikes.
Quick tips:
Pair dates with a source of protein or healthy fat, such as a handful of nuts or a spoonful of nut butter, to help slow the absorption of sugar.
Limit portion sizes—try 1-2 dates at a time.
Choose whole dates over processed date products, which may contain added sugars.
Remember, combining healthy eating with regular exercise and physical activity can help prevent gaining too much weight during pregnancy, support healthy weight gain, and assist with blood sugar control.
Here are smart, blood sugar-friendly recipes to incorporate dates into your daily routine in the final weeks of pregnancy:
Smoothie Idea #1:
Blend 1–2 pitted dates with:
Ice
Unsweetened almond milk
Protein powder
Nut butter (like almond or peanut butter)
Smoothie Idea #2:
Blend dates with:
Ice
A ready-to-drink protein shake (vanilla, chocolate, caramel, or coffee)
A spoonful of nut butter
Stuffed & Wrapped:
Stuff dates with ricotta or cream cheese, wrap with bacon, and bake at 350°F / 180°C for 25–30 minutes until crispy.
Baked with Greek Yogurt:
Stuff dates with almonds and ricotta, place in a dish, and pour Greek yogurt over the top. Bake at 350°F / 180°C for 20–25 minutes.
Mix chopped dates with:
Chopped almonds
Ricotta or cream cheese
Garlic, spinach, and your favorite seasoning
Use as a flavorful stuffing for chicken, turkey, pork, or beef.
Some people with gestational diabetes have successfully worked 2–6 dates per day into their meals or snacks by balancing them properly. Others start with just 1 per day and increase based on their glucose numbers.
The goal isn’t to spike your sugar—it’s to support labor naturally, while keeping your readings within target range.
If you’re adding dates into your gestational diabetes diet, think of it as a little experiment just for you. Everyone’s body reacts differently, so keeping a close eye on your blood sugar is key. Grab your glucose meter or continuous glucose monitor and check your levels about an hour after enjoying a date or two. If your numbers stay steady, great! If they spike, don’t worry — try pairing your dates with more protein or healthy fat.
Dates are delicious little powerhouses, but they work best when balanced with a healthy diet that supports your gestational diabetes journey. Focus on low glycaemic index foods, plenty of colorful veggies, lean proteins, and healthy fats to keep both you and your baby thriving. Skip the sugary drinks and processed snacks that can send your blood sugar on a rollercoaster ride. Instead, spread your carbs (yes, including dates!) evenly throughout the day—think of it as giving your body steady fuel rather than a sugar rush.
And remember, your healthcare team is there to guide you, helping you plan meals that keep your blood sugar in check and your pregnancy on track. You’ve got this!
For those with gestational diabetes, dates are not off-limits—but they do require caution. Their carbohydrate load can impact glucose levels, so consuming them in small amounts alongside protein or fat and tracking your post-meal numbers is key to incorporating them safely.
A healthy diet during pregnancy should include important nutrients like folic acid and foods that support heart health. Balanced nutrition provides health benefits for both mother and baby.
As always, be sure to check with your OB or dietitian before adding anything new—especially in those final weeks of pregnancy.
1. How many dates should I eat per day for labor prep?
Studies recommend 4–6 dates per day starting at 36–37 weeks, but if you have gestational diabetes, begin with 1–2 dates and monitor your glucose response.
2. What type of dates are best?
Medjool dates are most commonly used for labor prep, but they are large and high in carbs. Deglet Noor dates are smaller and may be easier to incorporate if you're concerned about carbs.
3. When should I start eating dates?
Start around 36–37 weeks. Always check with your provider to make sure it’s right for you.
4. Can dates induce labor?
Dates don’t induce labor directly. However, they help ripen the cervix, potentially shortening early labor and increasing the chances of spontaneous labor.
5. Can I eat dates if I failed the glucose test but haven’t been officially diagnosed?
Even if you’re borderline or under monitoring, dates should still be treated as a carb-heavy food. Start slowly, test your response, and consult with your care team.
6. Can eating dates cause low blood sugar?
While dates are high in natural sugars, they typically do not cause low blood sugar (hypoglycemia) when eaten in moderation. However, if you are taking insulin or other medication to manage gestational diabetes, consuming dates along with your medication without proper balance could potentially lead to low blood sugar. Always monitor your blood sugar levels closely and consult your healthcare provider about your diet and medication plan.
7. How do I balance eating dates with managing my weight gain during pregnancy?
Dates are calorie-dense, so portion control is essential to avoid too much weight gain, which can complicate gestational diabetes. Incorporate dates as part of a balanced diet rich in low glycaemic index foods, lean proteins, and healthy fats, combined with regular exercise as advised by your healthcare provider.
8. Are there specific times when it’s best to eat dates?
Eating dates alongside meals or snacks that include protein and healthy fats can help slow glucose absorption and reduce blood sugar spikes. Avoid consuming dates on an empty stomach, especially if you have gestational diabetes, to maintain more stable blood glucose levels.
9. Should I avoid dates if I have high blood pressure during pregnancy?
If you have high blood pressure along with gestational diabetes, consult your healthcare provider before adding dates to your diet. While dates contain beneficial nutrients like potassium, which can support blood pressure regulation, individual health conditions require personalized advice.
10. Can dates help with fetal development?
Dates provide essential nutrients such as folic acid, potassium, and antioxidants that support fetal development. When consumed as part of a balanced diet, dates can contribute to healthy babies and overall prenatal care.
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