Dates 101

Picture an arid desert and a harsh landscape. There’s no water in sight, yet you see vast rows of palm trees. Each tree holds bundles of sweet jewels - the date fruit!

Palm dates have been part of the human diet since they were first cultivated in 4000 B.C. Egypt and Mesopotamia. Since then, they’ve found their way into various cuisines and cultures, symbolizing resilience and abundance.

Being a product of the desert, it’s no wonder that dates pack a punch as an energy source. People worldwide eat these tiny delights for their caramel-like flavor and nutrition.

Today, we explore the health benefits of the humble date and reveal what makes them so great. Plus, we share ten delicious ways to incorporate dates into your diet!

Dates 101: Everything You Need to Know

Dates are berries from the date palm (Phoenix dactylifera), a tree that only grows in arid regions. It’s a staple food and a source of income in the Middle East and North Africa.

This fruit is about one to three inches in length and contains a single seed. Some varieties, like the Medjool date, can be eaten fresh. Yet, most dates you’ll find at groceries are dried and processed.

What’s great about the date fruit is its long shelf life. After farmers dry the fruit, it can last for up to six months under proper storage conditions.

Dried dates are sweeter and more succulent than fresh ones, making them perfect additions to desserts!

How Are Dates Grown?

Farmers grow date palm trees in California, the Canary Islands, North Africa, Mexico, and the Middle East. The trees only start producing fruit after seven years of the tree’s planting.

Skilled workers pollinate each adult tree by cutting and tying male flowers to the female flowers. Fruits develop as a result of pollination, and farmers harvest them once they ripen and turn wrinkly.

Afterward, the dates get sent to a factory for processing. Manufacturers rinse and dry the fruit, then sort and package them!

What Do Dates Taste Like?

Dried date fruits are 50% to 80%  sugar, 2% fat, 2% protein, and 2% minerals. Because of the high sugar content, dates are incredibly sweet and rich!

Some dates have a caramel flavor and aroma, while others are chocolatey and cinnamony. The flavor depends on which variety you have.

Texture-wise, dates are plump, slightly sticky, and chewy. Eating it is like indulging in dried fruit soaked in honey.

However, you should be careful when biting into one. Dates often have a hard pit in the middle, similar to an apricot or cherry!

What Varieties of Dates Are Available in the US?

The International Society for Horticultural Science estimates there are over 200 varieties of dates in the US. These dates come in different degrees of sweetness, with colors ranging from bright red and golden yellow to black.

Here are some popular types you may find at the grocery store.

• Medjool Dates: Medjool dates are a variety native to Morocco. They’re the most popular because of their exceptional sweetness and high fiber content.
• Deglet Noor Dates: Deglet Noor dates are firmer, making them more suitable for cooking syrups and pastes. This variety is lighter-colored than other types of dates.
• Piarom Dates: Piarom dates, or chocolate dates, only grow in the mountainous region of Iran. They’re the most expensive variety because of their rarity.
• Mazafati Dates: Mazafati dates have a higher nutritional content than other varieties. Because of this, they’re sought after by those who want to eat dates for their health benefits.
• Ajwa Dates: Ajwa dates come from the Middle East. They’re black and firm, with a chocolatey flavor profile.
• Halawi Dates: Halawi dates are popular for their buttery and caramel flavor. This variety is firmer and better for chopping and cooking.
• Dayri Dates: Dayri dates are less sweet, making them suitable for savory dishes. They work well with cheese, bacon, oatmeal, and bread.

The 12 Health Benefits of Dates

Palm date fruits are healthy sources of energy and natural sugars. What’s more, they have a high fiber, vitamin, and mineral content.

One serving of dates can meet 40% of your copper, 15% of your magnesium, and 23% of your potassium needs.

These are some of the health benefits of eating date fruits!

1. A Source of Nutrients

Studies show that dates are a functional food ingredient you can incorporate into your daily diet.

Dates have minerals like selenium, calcium, iron, copper, potassium, and magnesium. It’s also rich in Vitamin C and B complex. A hundred grams, or ⅔ cup provides 15% of your daily dose of minerals.

2. Anti-Inflammatory Effect

Dates are high in phytochemicals. These are the antioxidant compounds that protect your body from inflammation.

The polyphenols in dates have anti-bacterial, anti-fungal, and anti-viral characteristics.

As a result, dates can prevent chronic inflammation and cardiovascular disease. They can lessen problems in the immune system as well.

3. Healthy Digestion

Dates can prevent diarrhea, constipation, and inflammation of the dietary tract. This is because of its high fiber content.

Moreover, this fruit contains amino acids and other essential compounds that promote good gut bacteria. It can help clear bad bacteria lodged in your intestine!

4. Eye Health

Carotenoids are essential nutrients for humans because we can’t produce them in our bodies.

When we eat vegetables rich in carotenoids, we convert it into retinol or Vitamin A. This compound is the main pigment in the retina of our eye.

Palm dates, being high in carotenoids, can reduce your risk of eye-related disorders!

5. Anti-Cancer

Did you know that dried fruits like dates can reduce your risk of certain types of cancer?

A 2020 study showed that dates reduced the mortality rate of pancreatic cancer by 65% after patients ate five servings per week. The flavonoids and phenolic acid in dates may also stop the progression of bladder cancer.

These results suggest that dried fruits may be better than fresh fruits in cancer prevention.

6. Heart Health and Cholesterol Control

Eating dates helps reduce low-density lipoproteins or bad cholesterol in your body. The dietary fibers in the dates bind cholesterol. This prevents their absorption into your bloodstream.

Moreover, the high potassium content of dates plays a role in improving your heart rate and breathing function. The potassium works to excrete sodium from your body.

As a result, dates can regulate your blood pressure and lessen your risk of heart disease!

7. Hair Growth

Dates have a high level of Vitamin B5. Vitamin B5 can reduce hair fall and strengthen brittle hair. On top of this, it can smoothen your hair by preventing split ends.

Meanwhile, Vitamin C in dates promotes hair growth, while Vitamin A boosts sebum production on your scalp.

Having three to four pieces of dates per day is a great way to maintain glossy and healthy hair!

8. Brain Health

Eating the right amount of dates can improve your brain function. Dates can reduce the activity of amyloid beta proteins, which cause plaques in our brains.

In addition, studies found that dates improve memory, learning ability, and stress regulation. The fruit is potentially great for fighting against Alzheimer’s disease!

9. Diabetes Risk Reduction

Researchers say increasing your intake of flavonoids can lessen your risk of Type 2 diabetes. Fortunately, dates have a high content of these flavonoids!

All date varieties have a good amount of flavonoids and polyphenols. The Omani date variety, in particular, has higher phenolic compounds than other fruits. It contains 217 to 343 milligrams of ferulic acid per 100 grams.

10. Bone Fortification

Dates can strengthen bones because of their mineral content. They’re high in selenium, manganese, calcium, phosphorus, and copper.

These minerals are necessary for developing bones. In short, eating dates can prevent bone-related issues like osteoporosis.

11. Skin Improvement

Dates contain plenty of phytohormones, which have anti-aging effects on your skin. You may find dates in various skin care products because of this.

For instance, skin cream with date palm kernel extract lessened wrinkles in a clinical study.

12. Reproductive Health and Pregnancies

Another study shows that dates make natural labor easier for pregnant women. Women who ate 70 grams of dates daily starting at the 37th week of pregnancy gave birth faster.

Dates can help labor by promoting cervical dilation. The dates have compounds that bind to oxytocin receptors in the body, easing contractions.

Those who ate dates were in labor for four hours less than those who didn’t eat dates. They’re also less likely to need induced labor.

Not to mention, dates are high in magnesium, which can ease period cramps!

Dates as a Healthy Sweet Substitute

Today, people around the globe eat 1.11 million metric tons of dates each year. Its popularity is because of its function as a replacement for sugar.

Dates are great substitutes for empty-calorie sweets like candy and chocolate. Instead of eating a candy bar, you can create healthier alternatives using dates!

According to Healthline, just ¼ cup of dates can provide 12% of your daily fiber needs. The high fiber content of dates means you can feel fuller for longer.

This fruit has a low glycemic index of 42. What this means is that when people eat dates, it doesn’t cause a sugar spike. Instead, it gradually raises your sugar levels without causing any harm.

In short, dates may help regulate blood sugar and are suitable for people with diabetes!

How to Use Dates: 12 Ideas to Try

How can you incorporate dates into your diet? Aside from eating them as is, here are ten simple ways to jazz them up.

1. Date Snicker Bars

These date bars with peanut butter and chocolate taste like a healthy Snickers! Rich, chewy, and naturally sweetened!

Try my recipe for date bars here.

2. Date Paste

Learn how to make date paste with just two ingredients! Elevate your baked goods and desserts with this delicious natural sweetener.

Try my recipe for date paste.

3. Chocolate-Dipped Dates

Dates are an amazing substitute for candy bars. Some people even claim that chocolate dates taste like Snickers.

Tip: Use high-quality dark chocolate for a richer flavor—it pairs perfectly with the caramel-like sweetness of the dates.

More tasty date filling ideas:

• Nut butter – Fill the date with almond butter, peanut butter, or cashew butter for a creamy, sweet-salty bite.
• Cream cheese – Mix cream cheese with a little honey or cinnamon for a cheesecake-like center.
• Tahini – Gives a nutty, slightly savory contrast to the sweet dates.
• Dried fruit – Add a dried apricot or cranberry inside for a fruity surprise.
• Candied ginger – Adds a little spicy-sweet kick.
• Coconut flakes – Use toasted coconut inside or outside for extra texture.
• Espresso powder – Mix into the chocolate for a mocha twist.
• Sea salt – Sprinkle a pinch of flaky salt on top after dipping for that sweet-salty finish.

4. Persian Date Cake

Rajinak is an easy no-bake dessert that’s popular among Iranian cooks.

The base for this cake is walnut-stuffed Deglet Noor dates. Try this date cake recipe!

5. Date Salad

Dates can provide a sweetening and textural element to your salad. The Halawi date variety is ideal for salads because you can chop it without turning the fruit into mush.

All you have to do is remove the pits from the dates and chop them into pieces. Toss the dates in any salad with some nuts and cheese.

If you have a softer variety of dates, you can turn it into a paste and mix it into salad dressing instead. The date paste can act as a thickening and sweetening agent!

Tip for softer dates: If your dates are too soft to chop neatly, blend them into a paste with a splash of water and whisk into your dressing. This makes it creamy and naturally sweet.

6. Date Stew or Tagine

Tagine is a popular dish in Moroccan cuisine that uses Medjool dates and other root vegetables. It’s a hearty, savory dish that dates back to the 9th century!

Recipe for Moroccan Tagine.

7. Date Smoothie

You can blend dates with other fruits, like bananas and strawberries, into a smoothie.

Tip: If your date is firm, soak it in warm water for 5 minutes before blending—this makes it much creamier.

What’s great about this is that you can use non-dairy milk for a vegan version! 

8. Date Cookies

Because dates are sticky, they can act as binding agents in cookies and bars. Dates can improve the moisture in cakes, muffins, and pies.

One cookie with dates you may want to try is the Lebanese Maamoul. Maamoul is a buttery cookie stuffed with date paste and nuts. It’s interesting how bakeries use specialized wooden molds to form delicate designs on these cookies.

Aside from this, you can substitute date paste for any nut butter in recipes. Remember to lessen the amount of sugar. Adding dates can make your dessert too sweet!

9. No-Bake Energy Balls

Sticky dates make for a healthy binder in energy balls. You can blend the dates in a food processor until they turn into a paste.

Tip: If the mixture feels too dry, add a little more nut butter or honey. If it’s too sticky, mix in more oats.

10. Date Pickles

Pickled dates (recipe) are a savory and tangy delicacy in India. You can use them to add a twist to your meals.

11. Date Porridge

Sheer Khurma (recipe) is a traditional porridge made from sweetened milk and dried dates. Vermicelli thickens the pudding, and saffron gives this dessert an exotic and fragrant scent.

12. Bacon Date Appetizer

Bacon-wrapped dates are easy appetizers that everybody will love!

Tip: For a sweet-savory twist, drizzle with a little balsamic glaze right before serving.

The Side Effects of Eating Too Many Dates

Even though dates are healthy, eating too much can have negative side effects. Here’s what you can expect when you consume more than the recommended amount.

• Weight Gain: Dates are calorie-dense fruits. Consuming too much of it can result in weight gain.
• Dental Problems: Since dates are sticky, they can get stuck between teeth. Their natural sugars can lead to tooth decay.
• Digestive Issues: If you’re not used to eating a high-fiber diet, eating dates can result in excessive gas and bloating.
• Allergies: Some people are allergic to the sulfites in dates. In this case, you may experience wheezing and a skin rash.
• Kidney Problems: Consuming too much potassium can lead to hyperkalemia. This is a condition where you may experience muscle weakness and paralysis.

How Much Dates Can You Eat Per Day?

In general, dates are healthy substitutes for candy bars and other sweets. However, you should still eat it in moderation.

Dates have a high sugar content, so you should still be mindful of eating large quantities of it. One handful of dates or six pieces per day should be enough to cover your nutrient needs.

FAQs

Are Dates Healthy?

Yes! Dates are healthy alternatives to sugary sweets. They’re high in antioxidants and vitamins A, B, and C. They’re also rich in fiber and minerals like magnesium, iron, potassium, and selenium.

People eat dates for various health benefits. Studies show that dates can improve eye, hair, and gut health. Additionally, dates can lessen your risk of cancer and cardiovascular disease.

How Do You Store Dates?

Keep dried dates in airtight containers away from sunlight. Use a vacuumed bag to preserve the fruit’s freshness.

You can store dates in the fridge or at room temperature for up to six months. If you keep dates in a freezer, they can last for over a year.

Do Dates Go Bad?

Yes, dates can go bad, especially if you store them in poor conditions. Always check your dates for black spots, which can be a sign of mold.

Expired dates often have a cracked or flaky exterior and stringy fibers. They also develop an off smell and taste after a few months.

What Do Fresh Dates Taste Like?

Fresh dates are less moist and not as sweet as dried dates. Biting into a fresh date is like eating an unripe pear.

Many say fresh dates are crunchy and flavorless. Still, you can use fresh dates for various cooking applications!

What Is the Best Way to Eat Dates?

The best way to eat dates is by itself without any added sugar. You can consume dates directly or mix them in your cereal, oatmeal, or trail mix.

Dates also go well with cheese and salads. They can become toppings for yogurts and sweeteners in healthy smoothies.

Conclusion

In conclusion, dates are a delicious delicacy with plenty of health benefits. They’re rich in vitamins and minerals, improving your eye, brain, and bone functions.

Dates also have anti-cancer and anti-inflammatory effects. They can aid healthy digestion and reduce your risk of cardiovascular disease.

To enjoy the benefits of dates, you can incorporate one serving of it into your diet every day. Fortunately, dates are versatile ingredients you may combine with sweet or savory dishes.

That said, always remember to eat it in moderation. The high-calorie content of dates can contribute to weight gain if you eat too much!

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