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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


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