Dates contain plenty of nutrients, making them a good snack in moderation. Although their nutritional value is high in natural sugars, they may make a good substitute for refined sugars.
Dates grow on date palms in small clusters. The term date comes from the Greek word “daktulos,” which means fingers.
Farmers harvest dates in the fall and early winter, so dates usually taste freshest at this time of year. However, many people eat dried dates, which can last for a long time in a sealed container.
In this article, learn about the nutritional information and health benefits of dates, as well as possible risks and how to incorporate them into an eating plan.
Deglet Noor dates are one of the most common types of dates that people can find in the supermarket.
The following is the nutritional information for one Deglet Noor date weighing
- Calories: 20 kcal
- Total fat: 0.028 g
- Total carbohydrates: 5.32 g
- Dietary fiber: 0.57 g
- Sugar: 4.5 g
- Protein: 0.17 g
- Vitamin B6: 0.012 milligrams (mg)
- Iron: 0.07 mg
- Magnesium: 3.05 mg
- Potassium: 46.6 mg
Dates offer a range of potential health benefits.
High in polyphenols
Dates are a source of polyphenols. Polyphenols are antioxidant compounds that can protect the body from inflammation.
A diet rich in polyphenols may help protect against:
- diabetes
- heart disease
- neurodegenerative diseases
- certain cancers
Source of fiber
Dates can
Fiber helps a person feel fuller for longer, which
Fiber may also help reduce the likelihood of conditions such as:
- type 2 diabetes
- heart disease
- stroke
- bowel cancer
Source of potassium
Dates are a source of potassium, which is an electrolyte the body needs
It is important to note that potassium can be harmful for people with kidney disease. If a person has kidney disease or a condition that affects how the body handles potassium, it is best to speak with a doctor before increasing their potassium intake.
Dates have a very high sugar content relative to the rest of their nutritional value. People who are trying to manage their blood sugar, such as those with diabetes, should be mindful of their total sugar intake when consuming dates.
Eating dates in moderation is unlikely to raise a person’s blood sugar excessively, even if they have diabetes. Consuming dates in moderation may even benefit blood sugar levels.
Due to their potassium content, consuming a lot of dates may not be suitable for people with kidney disease or a condition that affects how their body manages potassium.
People can eat dates fresh or dried. They can also add them to a range of dishes.
Some examples of dishes that incorporate dates include:
- Stuffed dates: Stuff dates with almonds, pecans, cream cheese, or pistachios for a snack or finger food.
- Salads: Chopped, sliced, or pitted whole dates are an excellent addition to salads.
- Smoothies: Blending dates into a banana smoothie adds natural sweetness and extra nutritional value.
- Stews: Dates taste great in Moroccan stews or tagine dishes.
- Energy balls: Blend dates with nuts, cranberries, oats, coconut flakes, or a variety of other ingredients to make no-bake “energy balls.”
When shopping for dates, people should look for those that are shiny and unbroken.
Dates are a source of polyphenols, which may help protect against conditions such as diabetes and heart disease.
Dates also provide fiber, which can aid digestion and help with weight management. Fiber can also reduce the likelihood of type 2 diabetes, heart disease, and other conditions.
The potassium in dates is important for heart health. However, they may be unsuitable for people with kidney disease or conditions that affect how their body manages potassium.
Speak with a doctor for more information about the possible benefits and risks of dates.