Skip to main content

Are dates better than sugar? Let's Make Khajoori Kaju Peda [No oil, dairy, sugar, gluten]

Wondering if dates are better than sugar? Well, calorie-wise, they are almost akin to each other but nutrition-wise, dates score heavily against refined sugar. They are packed with dietary fiber and minerals. Just look at the color of dates. This should give you an idea about their nutritional quotient. On the other hand, sugar is white, bleached, refined, and drained of nutrients. It is merely EMPTY CALORIES.

dates for diabetes

Are dates healthier than sugar?

 क्या खजूर चीनी से ज्यादा सेहतमंद होते हैं? 

Are dates better than sugar for diabetics? 

Dates contain minerals and nutrients, including calcium, iron, zinc, magnesium, potassium, selenium, phosphorus, and amino acids in addition to fiber and phenolic compounds. 

What are phenolic compounds?

Well, phenolics are antioxidants that are known to have anti-inflammatory and antithrombotic effects. It is believed that phenols may help reduce blood pressure.

Are dates OK for diabetics?

Dates have a low glycemic index but have 70% sugar. But their rich phenolic compound in combination with low GI has a positive impact on lipid profile. Moderate consumption of dates (not more than 2-3 dates) can help improve the life quality of diabetics with type 2.

Too many questions and the answers follow below.

research paper notes that dates could have a potential beneficial effect on lipid profile, which means the consumption of three dates every day could help reduce total cholesterol and elevate HDL or good cholesterol, thanks to its high polyphenolic content. The study further claims that there was no impact on glucose levels following a low-moderate consumption of dates due to its low glycemic index. 

A low GI means that the food cannot cause a blood sugar spike because of its gradual release of glucose into the blood stream. In addition, dates have a medium glycemic load, which means a small portion of dates can be consumed safely by diabetics.

Glycemic load is calculated by multiplying GI with carbs in that food and dividing by 100. 

The higher the Glycemic load, the lower the overall value of food to your health, especially for diabetics as it might cause blood sugar spikes.

Dates are rich in antioxidants, including phenolic compounds and carotenoids. We often discard date seeds but they are packed with relatively more protein and fat than the flesh along with dietary fiber, phenolics and antioxidants.

Dates are an excellent source of:

  • magnesium
  • potassium
  • fiber
  • antioxidants

How to make Khajur kaju peda?

One easy homemade Indian sweets recipe without sugar is here. if you are happy without sugar or jag,gery add dates to your dietary regime. apart fro being a healthy fruit, dates can be used to sweeten sugar-free sweets. for example, this khajur kaju peda is a delicious blend of cooked cashews and dates. if you are looking for a raw sweet, check my kaju khajur modak recipe. 


1/2 cup- cahsews 1 cup- dates (according to sweetness) 1 tbsp- cocoa/cacao powder 
cardamom powder

How to make kaju khajuri peda

Soak cashew overnight or for 5-7 hours. Soaking helps improve the absorption of micronutrients in nuts and seeds and removes the anti-nutrients. 

Strain water and blend with dates and water. 

Add cardamom powder and blend until smooth. If you want your cashew peda chocolaty, add cocoa or cacao powder and blend once again. 

Now we are all set to cook this mixture until it thickens on a low flame. stirring is important to prevent it from burning.

It's ready once the mixture looks thick and glossy or leaves oil. if you want to test, take a small part of this dough and try to make a ball with your fingers. it's done if you can make a ball. if not, cook a little longer. now make shapes and decorate with cashews. Refrigerate upon cooling in an airtight container.

Enjoy healthy sugar-free peda. 

is it good for diabetics? 

well, one peda a day should not disturb your blood glucose levels. more than that is not recommended. ideally, it depends on your type of diabetes and blood glucose levels. stay active. eat clean. stay healthy. be blessed. tc until we meet next with yet another healthy recipe.

More Dates Recipe Ideas


Popular posts from this blog

Can we use the soaked water for millets? Does millet need to be soaked?

Do millets contain anti-nutrients? Yes, they do. In fact, all whole grains, including oats, contain phytates, which bind to minerals and make their absorption difficult for the body. Soaking is the first step toward reducing anti-nutrients from millets. Soak for at least 6-8 hours to make digestion easier. Discard the soaked water and then proceed to the next step of cooking. Remove foam from top to reduce gassy elements from millets.  How long should millet be soaked before cooking? Soaking the millets overnight is a safe practice. Soaking breaks down the phytic acid in millets or for that matter grains and nuts. Phytic acid hinders the absorption of minerals and nutrients in food, including calcium, iron, and zinc. How? Phytates bind to minerals and nutrients and make their absorption difficult in the gut. Your tummy finds it tough to digest millets in that case. So soaking millets and draining off that soaked water makes it easier on your tummy.  Are millets safe for thyroid? Does

How To Make Jowar Roti Without Breaking With Rolling Pin at Home [Sorghum Flour Recipes\Benefits]

Is Jowar good for weight loss? Is Jowar better than wheat? Is Jowar good in summer? Is Jowar good for thyroid? Is Jowar better than Bajra? Can Jowar be eaten everyday? Well, these are some of the most common questions people ask about sorghum flour. Well, sorghum benefits health in more ways than one. First, if you are wondering how to make jowar roti without breaking with a rolling pin at home, let's dig into it and see how to do that easily. The method I follow for making soft, fluffy jowar rotis came up in my mind after my successful trial of ragi jowar chocos at home. I was making sorghum flour chapati earlier as well. Back then, I would struggle to gather the dough and it would often break. But this method has been a revelation of its own. I am happy to share it with you all.  Jowar is heat or cold  Jowar or sorghum has a cold potency so that means you can enjoy it during summers as a coolant. I won't mind enjoying jowar or sorghum flour recipes during winters too because

Home Remedies for Cough, Cold for Kids, Adults: How To Cure Viral Infections

Winter blues affect one and all, especially if you are low in immunity. So you are always on the lookout for home remedies for cough and cold , right? You, I, and we have experienced viral infections frequently. Probably each one of us has had to deal with such infections every now and then. Changing weather puts you at a high risk of viral infections. Children are particularly vulnerable to cough and cold. But Indian grandmoms and great grandmoms were very particular about home made remedies for viral infections. They would bank heavily on home remedies for cough and cold and depend the least on prescription medications. ginger candy with jaggery instant panjiri gluten free cold remedy for kids, adults home remedy for cough, cold, viral I still remember the kadahas (therapeutic drinks) and soups that my grandmom would make for us when we would fall sick as little children. Our grandmoms would focus on anti-viral spices from nature's pharmacy, viz. ginger,