Ketogenic Diet

Can I Eat Dates On Keto?

Can I have Dates on Keto

Okay, so you are the kind that occasionally loves popping a date or two into your mouth to chew on the soft dried fruit one just cannot resist.

Now, the catch is that you are on a keto diet and are not sure whether doing that any more would be good.

While the keto diet is definitely one of the most promising of the many diets and is easy to keep too. Yet, it is still a diet. While you may have read many testimonies of it, like any diet, this comes with challenges too.

Okay, now does that include giving up your favorite dried fruit?  Be patient and read on as we will, in the course of this article, provide all the answers to you.

What Are Dates?

Dates are small fruits that are often grown on palm trees, which one finds in hot and dry regions, like countries in the Gulf.

It is sweet and comes with a seed in it. Studies have proved that this is one of the oldest cultivated plants that has existed for over 5000 years to date.

Now, you are curious to know more about it, aren’t you? Well, here’s another fact. While at a glance, they may all look the same, the world has over 200 different varieties of dates.

Dates that are organically sourced are considered to be healthier and more nutritious than other dates.

In modern times, one can even find richer versions of it, quoted with ghee and perhaps a touch of spice to add to the enjoyability of this fruit.

The Goodness of Dates

This soft and sweet fruit is also known to be packed with an abundance of nutrition and is thus known to be beneficial for you.

Dates are known to reduce inflammation, provide a rich source of fiber and also give your body the right amount of iron without which one commonly tends to get anemic and tired, like a body without fuel.

And then, there are also the greater benefits that one cannot afford to overlook here, like your heart health, bone health and so much more

Why You Must Enjoy a Date or Two Each Day

Someone who loves popping a date or two in his mouth each day is likely to keep himself from fatal diseases like diabetes and the infamous and dreaded stroke. Now, this can come as a savior, considering the fact that about three percent of people over the world suffer from diabetes.

That said, having a couple of dates each day is one way in which you can prevent this percentage from rising further.

Let’s not forget the fact that dates contain antioxidants, which means you are going to end up looking young and beautiful, for that is what you want in addition to losing weight, don’t you?

All this makes it even harder to resist, even if this is a fruit that is new to you, right?

Let’s go ahead and see whether now that you are on a keto diet, you can enjoy this little fruit.

Can I Have Dates On a Keto Diet?

See, the thing about being on a keto diet is that you need to control the number of carbs you take in, which come from your regular plate of rice as well as a few other foods.

However, since fruits are not a regular source of carbohydrates, we have some good news for you.

Consuming too much sugar may not be a good thing. In fact, when you are on a keto diet, this is definitely not good for you.

You see, while someone on a keto diet cannot be consuming carbs and sugar, he is going to need the energy coming from somewhere, and one of the safest places that one can go here is his favorite fruit.

Enjoy A Date a Day On Your Keto Diet

There, you can now smile and reach out for that bowl of fruit. Add as many dates as you like, now that you know that this can only be something good.

Fruits have always been a harmless food item that one need not feel guilty about eating, not even when you are on a diet, and not even when you are on the keto diet. Yet, remember that moderation is the key, so do not go over the board to eat an entire cup a day. Now, this can be harmful to you, diet or no diet.

However, if you are still scared of the carbs that dates contain, then keep them away for a while, till you are slim again and out of the keto diet.


1. How many dates can I eat on the keto diet?

One or two dates are healthy when you are on a keto diet. If you eat more than this, remember that this still contains a few carbs which may, in the end, prove to have adverse effects on your keto diet.

And then, once you are out of your keto diet, you can extend this limit to about five to six a day but not more, even now that you are no longer on a diet.

2. Are dates high in carbohydrates?

Dates generally contain 75 percent of carbohydrates, which means one has to be a little careful here considering carbs are something to avoid when you are on the keto diet.

And then, there is the sad part that dates do not contain fat which is actually what is needed when you are on a keto diet.

3. Are dates high in sugar?

Yes, dates are high in sugar, but these sugars, as seen earlier, are not really likely to raise your blood sugar levels.

In fact, even a diabetic person can safely consume about two to three dates per day.

4. What can I use instead of dates for keto?

When it comes to fruits, berries are a good option when you are on a keto diet. This can include raspberries, blueberries, and even strawberries.

All these contain unsweetened acai, which makes them a safe option for a fruit lover on a keto diet.

5. Are dates high in carbohydrates?

Even though dates are rich in carbohydrates, these are generally considered to be a healthy carb that one can safely consume to a small extent, but at the end of the day, remember to keep the limit, as you still need to be careful now that you are on the keto diet.

6. Can I eat 2 dates for weight loss?

Yes, two dates are the best thing that you can do, preferably at night. This will go a long way in giving you all the vitamins, minerals, fibers and not to forget, and antioxidants that you need to remain young, slim, and healthy.

Yes, at the end of the day, it is found that eating two dates a day is a great way in which one can prevent weight gain.


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