Get to know your dates
Dates are having a moment. While these sweet fruits have been around since ancient Mesopotamia, they’ve surged in popularity over the past few years. Now, you can find dates in everything from energy bars to baking mixes and in a variety of forms like syrups and sugars. They're all-natural—but does that make them better-for-you? Here’s the lowdown on dates.
These small, brown, wrinkly fruits originally came from North Africa and the Middle East. They are now grown around the world in hot, dry areas that have access to water. There are many different typesof dates: Medjool, Deglet Noor, Halawi, and Barhi are just a few examples. While the specific flavors and textures can vary, dates are generally sweet, chewy, and caramel-like. Despite their wrinkled appearance, the dates you find in stores can be fresh or semi-dehydrated—but they’re not completely dried like raisins or dried apricots.
Nutrition-wise, dates are packed with benefits. For many years, people have believed them to play a role in easing childbirth; research shows that eating them late in pregnancy is actually linked with shorter labor. Other research points to possible brain, heart, and other benefits.
Dates are a good source of minerals like copper, selenium, magnesium, and potassium. They also provide disease-fighting antioxidants like carotenoids and phenolics. Around 2-3 Medjool dates contain 3 grams of heart-healthy fiber. The same size serving has 27 grams of sugars. There is some evidence, however, that dates may not impact blood glucose as much as you might expect.
If you’re looking to add some sweetness to your meals or snacks, give dates a try. To minimize impact on blood sugar, keep your serving small—no more than 2-3 dates. You’ll also want to balance the natural sugar in the dates out with protein- and fiber-rich ingredients (think a date stuffed with peanut butter, or a green salad topped with chopped dates and goat cheese).
As for using dates as a sugar substitute? Dates may be the upgrade you’re looking for. However, not all date products are created equally.
Date sugar is made from whole dates that have been gently dried, and ground into a powder. You can use it in place of sugar in baked goods and sprinkle on oatmeal as a more nutritious alternative to brown sugar.
Date paste is a thick spread made from soaked and blended whole dates. Use it in baked goods, as a toast topper, or blend into homemade sauces or salad dressings.
Date syrup is made from dates that have been cooked down, blended with water, and strained through a filter to remove solids. This removes the fiber. As a result, date syrup may impact blood sugar levels more than other date products; use caution if you have diabetes or prediabetes. Date syrup dissolves in water so it can be used in coffee and tea like you might honey or maple syrup.
Try this delicious date recipe:
Roasted brussels sprouts with dates, walnuts and goat cheese
Makes: 4 servings | Prep: 5 min | Cook: 30 minutes
1 pound brussels sprouts, trimmed and halved
3 tablespoons olive oil
¼ cup chopped walnuts
5-6 dates, chopped
¼ cup crumbled goat cheese
Preheat oven to 400 degrees F. Toss brussels sprouts with olive oil and spread on a baking sheet. Roast until just starting to brown, around 20-30 minutes. Add walnuts and dates and cook for another 5 minutes. Toss well. Transfer ingredients to serving bowl and sprinkle with goat cheese.
Per serving: approximately 1 cup
Calories: 230 | total fat: 16 g | saturated fat: 3.5 g | sodium: 67 mg | cholesterol: 7 mg | total carbs: 18 g | fiber: 5 g | sugars: 9 g | protein: 7 g | potassium: 534 mg
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11011438/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5637148/
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.