ingredient highlight: dates
Dates—earth’s natural sweetener.
They provide sweetness and substance all year round!
This versatile dried fruit can satisfy any sweet tooth while also having many health benefits. There are many types of dates, but the ones you often find in the grocery store are Medjool and Deglet Noor dates. Medjool dates are known for their large size, soft texture, and rich, caramel-like flavor, while Deglet Noor dates are smaller, firmer, and slightly less sweet. They’re perfect in savory dishes and as sweet treats, making them a staple ingredient for any kitchen. Whether you’re adding them to salads, blending them into smoothies, using them as a natural sweetener in baking, or stuffing them with nuts or nut butter (freeze them and then dip them in melted dark chocolate with a touch of coconut oil for a decadent treat), dates are a delicious and nutritious choice.
Health Benefits
Supports healthy digestion — Dates are an excellent source of dietary fiber. The fiber in dates promotes healthy digestion by adding bulk to the stool and helping it move smoothly through the digestive tract. This can help prevent constipation and promote overall digestive health (1). Dates also contain prebiotics that can change the bacteria in your gut, also helping with digestion (2). Fun fact! One serving of dates has the same amount of fiber in one serving of cooked whole wheat pasta (3)!
Full of antioxidants — Including flavonoids, carotenoids, and phenolic acid, all of which help protect your cells from oxidative stress (4). This means dates can reduce inflammation and lower the risk of chronic diseases like heart disease, cancer, and diabetes (5).
May help with heart health — Dates are rich in potassium and magnesium, two minerals that work together to regulate blood pressure and a healthy heart. Additionally, the fiber in dates helps lower cholesterol levels, reducing the risk of heart disease (6). Incorporating dates into your diet is a delicious way to support cardiovascular health and keep your heart functioning at its best.
Natural sweetener — Dates are nature’s candy. High in natural sugars like glucose, fructose, and sucrose, they provide a quick energy boost without the crash associated with processed sugars; all while maintaining your blood sugar levels (7). Their caramel-like flavor adds a delightful sweetness to any dish.
Suggestions for use
Blend into smoothies
Stuff with cheese or nuts
Chop and add to salads
Chop and fold into grain salads
Blend into a vinaigrette
Include in a snack board
Pair with almond butter and chocolate
Nutrition Breakdown—Medjool Date (6)
Serving size — 100 grams (4 dates pitted)
Calories: 277 | Carbohydrates: 75g | Protein: 1.81g | Fat: 0.15g | Sugar: 66g | Fiber: 6.7
Calcium: 64mg | Iron: 0.9mg | Potassium: 696mg
Manganese: 0.296mg | Copper: 0.362mg | Magnesium: 54mg
Vitamin C: 0mg | Vitamin K: 2.7µg | Vitamin B6: 0.249 mg
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Written by Kelanie Garcia
Kelanie is a full-time student at California Polytechnic University, San Luis Obispo. She’s a nutrition major with an entrepreneurship minor, aspiring to become a Registered Dietitian. Kelanie is passionate about sharing the impacts of the Mediterranean diet, as it has transformed her relationship with food and wellness while being a college student. In her free time, she loves to test recipes, run outdoors, and improve her photography skills.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.
