8 Health Benefits of Dates
The health benefits of dates may include improved brain and heart health.
You can also eat dates to help with digestion and possibly ease labor.
1. Help Manage Blood Sugar
Consuming dates does not greatly affect blood glucose (sugar) levels because dates have a low glycemic index (GI).2 GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly. Regulating your blood sugar helps manage type 2 diabetes and prevent heart disease.
2. Improve Digestive Health
Fiber regulates your bowel movements, which supports digestive health. Experts advise that women eat 25 grams of fiber daily, while men consume 38 grams. Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13-19% of your daily goal.
In one small study, authors randomly assigned 22 women and men to eat seven dates daily or a carbohydrate and sugar mixture for 21 days. The groups switched after 14 days of no treatment. The authors found that people who ate dates had more frequent bowel movements.
3. May Ease Natural Labor
A meta-analysis of eight studies looked at the effects of dates on labor and delivery. The authors found that eating dates may reduce the period of the active phase of labor.4 This is when the cervix, or the lowermost part of the uterus, dilates from 6-10 millimeters. The cervix dilates (expands) during labor to allow the fetus to pass through the vagina.
Dates may improve the Bishop score, which measures how ready the cervix is for labor. The authors noted that dates do not affect the length of the rest of the labor or the frequency of Cesarean sections (C-sections).
4. Naturally Sweet
You have yet to use up any of your daily added sugar budget if you use dates to sweeten a meal or recipe. The sugar content in dates naturally occurs because they are whole, unprocessed fruits. The nutritional facts on an energy bar can list 0 grams of added sugar if it's sweetened only with dates.
Experts advise that you limit your added sugar intake. Some evidence suggests that added sugar increases the risk of heart disease and obesity.
The American Heart Association (AHA) recommends that women consume no more than 6 teaspoons of added sugar daily, which equals 25 grams or 100 calories. The AHA advises that men consume no more than 9 teaspoons of added sugar, which is 36 grams or 150 calories.13
5. Protect Against Cognitive Decline
Certain compounds in dates help protect the brain. Preliminary research studies have found that dates may have therapeutic potential against cognitive decline
Dates are also part of the Mediterranean diet. This eating plan has been shown to reduce the risk of Alzheimer's disease, which is a common type of dementia. Dementia impairs the ability to do daily tasks, memory, and thinking skills. Inflammation in the brain is a major cause of Alzheimer's disease.
6. Provide Nutrients
One pitted Medjool date supplies small amounts of a wide range of nutrients, including:
- Calcium: This nutrient assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones.
- Magnesium: This mineral aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system.
- Potassium: Ounce for ounce, Medjool dates provide more potassium than bananas. Potassium moves waste out of and moves nutrients into your cells.
- Zinc: This nutrient helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth
7. Rich in Antioxidants
Dates are rich in antioxidants that help reduce oxidative stress and have anti-fungal properties. The antioxidants in dates include:
- Carotenoids
- Polyphenols, such as phenolic acids, isoflavones, lignans, and flavonoids
- Sterols
- Tannins
8. Support Heart Health
Some evidence suggests that the high polyphenolic content of dates may benefit your heart. Polyphenols are bioactive compounds that naturally occur in plants. The polyphenols in dates help increase high-density lipoprotein (HDL) cholesterol and reduce total cholesterol. Both significantly affect the risk for heart disease.
One study tested the effects of dates on blood fats and GI. The authors randomly assigned 100 adults with type 2 diabetes to eat three dates daily for 16 weeks or no dates at all.
People who ate dates had a statistically significant decline in low-density lipoprotein (LDL) cholesterol and total cholesterol. A measure of blood sugar control over the previous 2-3 months, or HbA1c, did not change.
Nutrition of Dates
One pitted Medjool date has the following nutrients:257
- Calories: 66.5
- Fat: 0.04 grams (g), or 0.1% of the Daily Value (DV)
- Sodium: 0.2 milligrams (mg), or 0.009% of the DV
- Carbohydrates: 18 g, or 6.5% of the DV
- Fiber: 1.6 g, or 5.7% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 0.4 g, or 0.8% of the DV
Risks
People with pollen allergies may have sensitivities to dates.26 Oral allergy syndrome happens when allergens found in raw fruits like dates produce similar reactions to pollen allergens. People with oral allergy syndrome rarely develop severe symptoms like anaphylaxix, unlike other food allergies. Anaphylaxis is a severe, life-threatening allergic reaction.
Oral allergy symptoms include:
- Itchy mouth
- Scratchy throat
- Swollen lips, mouth, tongue, and throat
Consult a healthcare provider if you develop an allergic reaction after consuming dates. They can perform tests to check whether dates are causing your symptoms.
Tips for Consuming Dates
You can enjoy dates as is or use them in various ways, such as:
- Incorporate dates into cooked vegetables like sautéed kale or roasted cauliflower, garden salads, and vegetable stir-fries.
- Stuff dates with a nut and seed butter, plant-based "cheeses," or savory fillings, like olive tapenade and dairy-free pesto.
- Sweeten baked goods, chia or avocado pudding, energy balls, oatmeal, overnight oats, and smoothies with dates.
- Use puréed dates to make homemade plant-based "ice cream" mixed with add-ins like chopped dark chocolate and pitted cherries, cinnamon, and plant milk.
Types
Dates range in color and size, depending on the type. Unripe dates may have a yellow color, while fully ripe dates have a deep brown color.
There are several types of dates, including:
- Fresh: These dates, such as Barhee dates, are only commonly found in places where date palm grows, such as the Middle East.
- Wet: These include Hayany dates. They mature when refrigerating or storing at low temperatures.
- Semi-dry: Deglet Noor and Medjool dates are commonly found in grocery stores. They are chewy with a sweet taste. Medjool dates are known as "the king of dates" for their large size and sweet caramel flavor.
- Dry: These include Ameri, Halawi, Khadrawy, Thoory, and Zahidi dates. They are fibrous and tough.
How To Store
Store dates at low temperatures to protect their flavor, texture, and quality. Keeping your dates in an airtight container helps reduce moisture loss. You can keep dates at low temperatures for about 6- 12 months. Freeze dates to preserve them for longer periods.