@carbcounter Whole dates are low GI and medium GL (surprisingly) — while they taste very sweet, the fibre in them slows sugar consumption a bit, and most of their sugar is fructose rather than glucose.

If you cook/stew them, though — as with other fruit — the GI and GL rise significantly, since they're effectively predigested for you.

(Again, that doesn't mean don't ever eat apple sauce or date squares; just be aware they're going to have a much bigger impact on your blood sugar than raw apples and dates, even if there's no sugar added.)