When a craving for something sweet hits, most of the snacks in your pantry are bound to spike blood sugar levels, which in turn can cause energy levels to spike and then drop. (Petition to bring back afternoon naps?) A better option worth considering: Dates, which are sweet but also low glycemic, meaning that they won’t spike blood sugar levels the way cookies and candy will. “There are quite a few varieties of dates,” says registered dietitianJessica Bippen, RD. “Here in the States, the most common are Medjool and Deglet Noor.” Bippen explains that both of these types of dates are similar in terms of nutrient content and health benefits. But she adds that Medjool dates are slightly higher in natural sugars—which makes them taste sweeter—and calories. “Medjool dates are generally bigger and sweeter and have a richer, darker color. They also tend to be chewier than Deglet Noor dates,” adds registered dietitian Jessica Cording, RD. Both dietitians say that all date varieties are full of nutritional benefits. Here, they explain the benefits of Deglet Noor dates and give ways to incorporate them into your diet.
Date nutrition facts (per one cup):
Protein: 4 gCarbohydrates: 110 gFiber: 12 gSugar: 93 gCalcium: 57 gIron: 1.5 gMagnesium: 63 gPhosphorus: 91 mgPotassium: 964 mgSelenium: 4 µgNiacin: 2 mgFolate: 28 gCholine: 9 mgCarotene, beta: 9 µgVitamin A: 15 IULutein + zeaxanthin: 110 µg
5 nutritional benefits of dates
1. They’re good for your heart
Bippen says that there are three major reasons why dates are a great heart-healthy snack. “The reason dates are supportive of heart health is due to their potassium, fiber, and antioxidant content,” she says. Bippen explains that dates have soluble fiber, which helps lower LDL cholesterol. “Fiber binds with this cholesterol and prevents its absorption into your bloodstream,” she says. “This keeps cholesterol’s fatty deposits from building up in your arteries, which reduces the risk of heart disease.” Cording says that the potassium in dates helps counteract the effect of sodium, which in turn promotes healthy blood pressure levels. And as for those antioxidants, Bippen says dates are high in three types, flavonoids, carotenoids, and phenolic acid—all of which are linked to supporting the heart.
2. Dates are good for your gut
The high fiber content in dates doesn’t just benefit the heart; it helps support digestion as well. “Most people don’t get enough fiber in their diet,” Bippen says. “Fiber is important for digestion and regular bowel movements, managing blood sugar levels, satiety and nourishing your healthy gut bacteria.” A good goal to aim for is between 21 and 38 grams of fiber a day and one cup of dates has about half of that.
3. Eating dates support brain health
Just like fiber benefits the body in more than one way, so do the antioxidants in dates. Cording says they specifically help support the brain. “Dates contain flavonoids and other antioxidant compounds that have been shown to help protect against several health conditions, including Alzheimer’s disease,” she says. “Animal studies have also shown that dates may help reduce plaque-causing amyloid-beta protein activity in the brain.”
4. Dates are a healthy, sweet snack for people with type two diabetes
People with diabetes need to be especially mindful of what they eat and consider how it affects their blood sugar levels. Even though dates contain a lot of natural sugar, scientific studies have shown them to be a safe food for people with diabetes to consume in moderation. In addition, regularly consuming dates was shown to help lower their cholesterol levels—a win all the way around.
5. Eating dates may ease labor in pregnant women
“Dates may help promote and ease labor in pregnant women,” Bippen says. “Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor.” This, she says, could help reduce the length of time in labor.
Ways to incorporate dates into your diet more
Dates are versatile fruit that can be eaten on their own or incorporated into savory or sweet dishes. Because they are so high in natural sugar, you’ll even see dates being sold in the form of a paste or syrup at your local grocery store. This, Cording says, can be used in cooking and baking in place of cane sugar, though she adds that it should still be consumed in moderation. Bippen likes enjoying a simple snack of dates with peanut butter. Other ways to enjoy dates include adding them to oatmeal, in grain bowls or salads, or stuffing them with cheese. Once you start experimenting with dates, you’ll see just how versatile they can be. By adding them to your diet, your entire body will benefit. This is one date definitely worth keeping! Next up, nutritionists give seven ways to up your fruit and veggie intake.
Sources:
Jessica Bippen, RD, registered dietitianJessica Cording, RD, registered dietitian
