Dates are one of nature’s sweetest treats.
Their high sugar content may have you wondering whether they are considered a healthy choice.
Dates are definitely sweet,but as a fruit, they provide beneficial micronutrients and some fiber.
One date has a little over 5 grams of carbohydrates, the majority of which come from sugar.
They taste so sweet because they have a high fructose content, which is twice as sweet as glucose.
There is about half a gram of fiber in an average date.
The sugar content increases and fiber decreases as the fruit ripens.
Protein and Fats
Dates are not a significant source of protein and fats.
Vitamins and Minerals
Dates are a good source of potassium, magnesium, and iron.
They supply six essential B vitamins, including folate and pantothenic acid.
They have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens.
The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness.
They also provides essential nutrients such as vitamin B-6 and iron.
High in potassium.
Dates are high in potassium, which is an electrolyte the body needs for good heart health.
Potassium helps to build muscle and proteins in the body.
Great for substitutions.
You can replace the sugar, chocolate chips, or candies in baking recipes with natural sugars instead of refined sugars.
Health Benefits of Dates
Protect Against Cancer
Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention.
Support Heart Health
Dates provide potassium, an essential electrolyte for the cardiovascular system.
Potassium has well-established effects on reducing high blood pressure.
Promote Strong Bones
The magnesium in dates is involved with bone formation.
Magnesium deficiency is associated with a higher risk of osteoporosis.
The iron from it helps supply healthy bone marrow stores.
May Reduce Menopausal Symptoms
Isoflavones, commonly associated with soy products, are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause.
Help Stabilize Blood Sugars
When used in place of concentrated sweeteners, it impart sweetness without producing significant spikes in blood sugar levels.