Are Dates Healthy?
Naturally sweet, chewy dates are all over better-for-you recipes. But here’s what you need to keep in mind before eating them mindlessly.
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The internet loves dates. This sweet and chewy fruit has found its way into countless proclaimed better-for-you recipes, but does this make them a healthy choice?
What Are Dates?
Dates are fruits of the date palm tree. Harvested by hand from treetops in hot climates, they tend to be soft, plump, pleasantly chewy and oh so sweet. Dates are mostly grown throughout the Middle East and Northern portions of Africa but can also be found in southern states of the U.S including Arizona and California. The most popular varieties of dates sold in the U.S. are Medjool, which are extra tender with a distinct caramel flavor, and Deglet Noor, which are less juicy and milder in flavor. Inside the fruit, dates contain hard pits that can be removed with a little squeezing. If you aren’t in the mood for pit removal, many brands of packaged dates offer pitted varieties. Dates are often used to make packaged snack foods like bars and energy bites. Dates are also used to make date syrup, which is made by blending dates and water and cooked down into a thick syrup, and date sugar, a ground powder made from dehydrated dates.
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What Nutrients Do Dates Provide?
A serving of pitted dates is typically two to three dates (about 45 grams). One serving contains 140 calories, zero grams of fat, 33 grams of carbohydrates, four grams of dietary fiber and one gram of protein. Dates also contain an impressive profile of micronutrients including iron, potassium, calcium, biotin and magnesium. Like many fruits, dates also contain various forms of cell-protecting and inflammation-fighting antioxidants.
Dates are most well-known for their concentrated sweetness, which yields a high carb count, but they tend to have a lower glycemic index (a measure of blood sugar response after you eat) since they contain carbs and fiber, which slows how quickly glucose enters the bloodstream.
What Are the Health Benefits of Eating Dates?
Many of the health prowess of dates are thanks to the fiber they contain. Four grams of fiber per serving adds up to 16-percent of the daily recommendation which is impressive for two small pieces of fruit. That fiber helps contribute to a healthy gut microbiome, and has been linked to lower cholesterol. Data also points to dates being a favorable choice for people living with diabetes. Dates may also benefit bone health as they contain several nutrients crucial for healthy bones including calcium and magnesium – they even contain small amounts phosphorus, another contributor to skeletal health.
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What Are the Downsides of Eating Dates?
The biggest concern with dates is the concentration of calories. While you may be tempted to enjoy them by the handful or bag, calories can stack up quickly. Instead of mindlessly chomping on dates alone, combine them with foods filled with protein and healthy fats like cheese, nuts and nut butters. Add them to energy bites, oatmeal, smoothies, baked goods or rice dishes to add nutrients and sweetness without going overboard on calories.
As for date syrup and date sugar, these add-ins provide microdoses of the same nutrients but should be used sparingly as they won’t provide the same potency as whole fruits. Plus, they’re more concentrated in sugar.
Bottom Line: Dates are full of nutrients and deliciousness. Take advantage of the fiber, antioxidants and one-of-a-kind sweetness, but find strategies to enjoy regularly while keeping portions in check.
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