ASuddenly, it feels like everyone is obsessed with dates: the brown, shriveled fruits from tropical date palm trees that look like big raisins. Dates have been the subject of countless social media posts, proclaiming that the sweet fruit improves digestion and blood sugar, gives you more energy, and benefits the various organs. In addition, they are a natural way to sweeten baked goods, smoothies and desserts.
But do dates offer such great benefits? We spoke to registered dietitians about the dos and don’ts of dates for your health and how to incorporate them into your diet.
Dates are high in fiber
Four dates are usually one serving: a tasty snack with less than 300 calories. “You get a lot of nutrition in a small package,” says registered nutritionist Melissa Mroz-Planells, a spokeswoman for the Academy of Nutrition and Dietetics.
Most of the calories come from carbs, including about 7 grams of fiber. Adults typically need between 22 and 34 grams of fiber each day, but according to some estimates, only 10% of Americans get that amount. Those 7 grams can make a dent – and plenty of fiber helps lower cholesterol, fills you up longer, and guards against constipation, says Mroz-Planells.
They provide quick energy
Your body uses sugar, a form of carbohydrate, for energy, and dates deliver plenty. In that four date serving, there are about 66 grams of sugar.
When food high in sugar is eaten without other nutrients, spikes and crashes occur in energy – the infamous sugar plateau. But even though dates contain a lot of sugar, their high fiber helps against blood sugar spikes, says registered dietitian Gregory Lafortune, nutritionist. “There are many other products that contain sugar, for example, like a bottle of soda, that have no fiber in them,” he says.
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That said, if you have insulin resistance—meaning your body doesn’t regulate your blood sugar as it should, which is common with prediabetes, Type 2 diabetes, and polycystic ovary syndrome—you may need to be more careful and monitor your blood sugar. when you eat dates, says Lafortune.
Dates deliver little protein
The building blocks of protein, which your body uses to build muscle and repair tissue, are often called amino acids. Since dates are so sweet, it may come as a surprise to learn that they contain about 2 grams of protein per serving.
That won’t do much to help you meet your daily protein needs (which would be about 100 grams per day if you’re following a 2,000-calorie daily diet), but it’s still an advantage there is more than something sweet like that at dates. ‘you have no protein, says Mroz-Planells.
Influencers like to tout the fact that there are nine of the so-called essential amino acids that your body cannot make on its own. And while that’s technically true, those social media posts usually don’t mention that you’re getting a Seriously a small amount of them. “Dates may very well contain a wide variety of those amino acids, but they’re low in protein,” says Lafortune.
They pack electrolytes
Dates have about 15% of your daily values for potassium and magnesium, two important minerals that act as electrolytes, says Lafortune. (In fact, only four dates have more potassium than a banana.) Electrolytes maintain the proper balance of fluids and salts in the body, stopping dehydration and keeping heart rate and blood pressure stable. Your kidneys help regulate this balance, but there is no evidence that eating dates helps with kidney problems or “adrenal fatigue” as some social media posts say. In fact, if you have kidney problems, you may need to eat less potassium.
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Dates are rich in copper
You’ll also get about 40% of the daily recommended amount of copper in a serving of dates. That’s helpful because copper is involved in red blood cell production, says Lafortune; when you don’t have enough healthy red blood cells, you may feel tired or get short of breath easily. Copper also helps your body make collagen, he says, which is a vital component of connective tissue and bone. This improves skin elasticity, he says, but is unlikely to restore the appearance of your skin in two weeks, as some influencers have claimed.
How to eat dates
If those benefits seem convincing and you’re ready to try dates, you can eat them right out of the package. You can find fresh and dried dates in many grocery stores; the dried type may already be pitted and diced.
But you can also get a little more creative: Dates are versatile, lend themselves to sweet and savory preparations, says Lafortune. (Just make sure you’re removing any pits first.) Here are some of his and Mroz-Planells’ best ways to enjoy dates:
- Blend them into smoothies
- Cut them up and roll them with nuts, oats, and nut butter to make energy balls
- Slice them open, fill with peanut butter, and top with some dark chocolate chips for a take on a peanut butter cup that’s higher in nutrients and lower in added sugar.
- Cut them up and throw them into salads, oatmeal, or yogurt
- Puree them into a paste and use the blended dates as a one-to-one sugar replacement in baked goods
Social media fads come and go, but dating is a trend worth keeping an eye on – if you like them, that is. “It’s great when healthy foods like dates get the spotlight, but it’s not like you at you eat dates,” says Lafortune. “You can incorporate them into a balanced diet, but you shouldn’t rely on dates to be a magic cure for all ailments.”