Are Dates Healthful?

Dates are high in natural sugar, numerous people think they’ll not be good for them. However, these sweet fruits are full of many nutrients, making them a superb snack carefully.

Dates grow on date palms in small clusters. The term date comes from the Greek word daktulos, which suggests fingers.

Farmers harvest dates within the fall and early winter, so dates usually taste freshest at this point of the year. However, many of us eat dried dates, which may last for an extended time during a sealed container.

In this article, study the health benefits of dates and the way to include them into a well-balanced diet.

Nutritional information

Dates are high in fiber and potassium.

Deglet Noor dates are one among the foremost common sorts of dates that folks can find within the supermarket.

The following is that the nutritional information for one average-sized Deglet Noor date:

  • calories: 20
  • total fat: 0.03 grams (g)
  • total carbohydrates: 5.33 g
  • dietary fiber: 0.6 g
  • sugar: 4.5 g
  • protein: 0.17 g
  • vitamin B-6: 0.012 milligrams (mg)
  • iron: 0.07 mg
  • magnesium: 3 mg
  • potassium: 47 mg

Another common variety is the Medjool date. Medjool dates have identical nutritional content and are often larger than Deglet Noor dates.

Five benefits of eating dates

In addition to tasting great, dates contain protein, vitamins, and minerals. they’re also:

  1. High in polyphenols. Polyphenols are antioxidant compounds that will protect the body from inflammation. Dates contain more polyphenols than most other fruits and vegetables.
  2. The alternative to empty-calorie sweets. Dates can satisfy a person’s appetite while also providing essential nutrients, like vitamin B-6 and iron.
  3. High in fiber. Just ¼ of a cup of dates provides 12 percent of a person’s daily fiber requirement. Fiber helps an individual feel fuller for extended.
  4. High in potassium. Dates are high in potassium, which is an electrolyte the body needs permanent heart health. Potassium also helps to create muscle and proteins within the body.
  5. Great for substitutions. People can replace the sugar, chocolate chips, or candies in baking recipes with dates to make sure they’re eating natural sugars rather than refined sugars.

Risks and considerations

Dates have a high sugar content relative to the remainder of their nutritional value. people that try to manage their blood glucose, like those with diabetes, should be mindful of their total sugar intake when consuming dates.

Eating dates carefully is unlikely to boost a person’s blood glucose excessively, albeit they need diabetes.

According to one study, dates are a coffee glycemic index food that doesn’t end in significant increases in blood glucose in people with or without diabetes.

Although the researchers had only a little sample size, their findings do indicate that eating dates carefully shouldn’t dramatically impact a person’s blood glucose.

How to eat dates

Dates are often eaten fresh or dried, very similar to raisins. People also can add them to the spread of sweet or savory dishes.

Some samples of dishes that incorporate dates include:

  • Stuffed dates: People can stuff dates with almonds, pecans, cheese, or pistachios for a snack or nutriment.
  • Salads: Chopped, sliced, or pitted whole dates are a superb addition to salads.
  • Smoothies: Blending dates into a banana smoothie adds natural sweetness and additional nutritional value.
  • Stews: Dates taste great in Moroccan stews or tagine dishes.
  • Energy balls: People can blend dates with nuts, cranberries, oats, coconut flakes, or a spread of other ingredients to form no-bake “energy balls.”

When buying dates, people should search for people who are shiny and unbroken.

A person can store fresh dates in an airtight container within the refrigerator for several months and even longer within the freezer. If refrigerated, dried dates will last for about 1 year in an airtight container and lots of years if frozen.

A person shouldn’t eat dates that have a sour smell, are very hard, or have crystallized sugar on their surface. These signs can indicate the dates have gone bad.


Eating dates are often a simple way for an individual to include a replacement fruit into their diet.

When eaten carefully, dates also can contribute essential nutrients, like potassium, magnesium, iron, and manganese.