3 dates (1 piece)

Reduce the portion to 1 date at a time, or split 3 dates across separate meals rather than eating them together.

Eat dates only after a balanced meal containing protein, non-starchy vegetables, and healthy fat instead of eating them on an empty stomach.

Pair each date with a small handful of almonds or walnuts, or with plain unsweetened Greek yogurt, to slow absorption.

Add fiber-rich foods such as chia seeds, flaxseed, or non-starchy vegetables to the meal that includes dates.

Choose less-soft, smaller dates when possible and avoid combining them with other sugary foods or sweet drinks.

Take a 10–20 minute easy walk after eating; if large spikes persist or you use glucose-lowering medication, discuss date portions with your clinician.