Why You Should Eat Dates

Have you ever had a date? If not, it’s time to try one! Dates are the fruit that grows on date palm trees, which are native to the Middle East. There are hundreds of varieties of dates, but Medjool and Deglet Noor are the most common. In today’s post, I’ll share the health benefits of dates as well as my favorite recipes and ways to incorporate them in my diet.

Nutrition

According to the USDA, 1 pitted Deglet Noor date contains:

• 20 calories

• 0 grams of fat

• 5 grams of carbohydrate

• 0.6 grams of fiber

• 0.2 grams of protein

Medjool dates are much larger, so 1 pitted Medjool date contains:

• 66 calories

• 0 grams of fat

• 18 grams of carbohydrate

• 1.6 grams of fiber

• 0.4 grams of protein

Health benefits

Though high in sugar, dates are an excellent source of iron, potassium, magnesium, copper, and vitamin B6. The nutrients can help control blood pressure, improve brain health, and strengthen bones. Dates also contain antioxidants that can help protect your cells from damage, thus lowering the risk of heart disease, diabetes, and certain types of cancers.

Dates are high in fiber, so they are good for gastrointestinal health. The high fiber content also makes them a lower glycemic index fruit, meaning they will not spike blood sugar levels as quickly as higher glycemic index fruits, like bananas.

Additionally, it is possible that dates may help induce natural labor and increase the speed of labor if consumed during the last few weeks of pregnancy.

Cooking and baking with dates

Dates can be used in sweet and savory dishes. Here are some savory recipes to try that incorporate dates:

• Bacon-Wrapped Dates with Goat Cheese

• Roast Chicken with Lemon, Dates, Garlic, & Rosemary

• Roasted Broccoli with Lemony Tahini, Bacon, Breadcrumbs, & Medjool Dates

Dates are an excellent way to sweeten baked goods while providing more vitamins and minerals than just using sugar. Some ideas include:

• Walnut Oat Bars with Dates

• 4-Ingredient Vegan Brownies

• Double Chocolate & Peanut Energy Bars

Energy balls

Another great way to use dates is in energy balls. All you need is a food processer - no baking required! Some of my favorite varieties include:

• 5-Ingredient Peanut Butter Cup Energy Bites

• 5-Ingredient No-Bake Cookie Energy Bites

• German Chocolate Cake Energy Bites

My favorite way to eat dates though is with a spoonful of peanut butter and a sprinkle of chocolate chips. It is the perfect treat when I’m in the mood for something sweet.

As you can see, dates are versatile and can be used in various recipes. Though high in carbohydrates, they are an excellent source of fiber, iron, and potassium and a good alternative to other sweet foods and fruits. What are your favorite ways to enjoy dates?