A Bite-Size Read for Your Health and Waistline
Dates. Yes, you know them and probably have eaten them before. And no, not a romantic dinner with a date or new friends. I am talking about the fruit that many of us love for its naturally sweet flavor. Dates grow on tropical palm trees and if you live in the western part of the world, you have likely only seen them dried. They are chewy and sweet and they make a great preworkout snack or a salty and sweet treat when paired with nuts or nut butter. Before I share all the ways I enjoy them, I want to talk about why they are such a powerhouse in the wellness world.
A serving of four dates, which is roughly 100 grams, provides 277 calories, 75 grams of carbohydrates, 7 grams of fiber, and 2 grams of protein. They also offer a wide range of micronutrients that support the body in so many ways including copper, potassium, magnesium, manganese, vitamin B6, and a bit of iron. What really gets me excited is their high level of antioxidants which is greater than most other dried fruit. These compounds offer many wellness benefits that I find incredibly valuable.
I know what you might be thinking. Seventy five grams of carbs in four dates feels like a lot. I hear you. The good news is that those same four dates give you seven grams of fiber which is essential for digestion, balancing blood sugar, and supporting regular bowel movements. And yes, even with a net carb count of sixty eight grams, this is part of why I often suggest eating them with protein or a healthy fat like almonds or peanut butter. You can also enjoy them as a preworkout option when carbs work in our favor. And remember, you never have to eat the entire serving if that feels like too much.
Now back to why I really love them. The antioxidants in dates are remarkable. They include flavonoids, carotenoids, and phenolic acid. Research shows that flavonoids may help reduce the risk of diabetes, Alzheimer’s, and some cancers. Carotenoids may support eye and heart health while phenolic acid may offer protective effects for cardiovascular disease and cancer. Some fascinating brain research on mice showed that those given dates had improved memory, better learning outcomes, and reduced anxiety-like behavior. Additional studies found that dates helped lower interleukin-6, an inflammatory marker in the brain linked to neurodegenerative diseases.
With the vitamin and mineral profile of dates, it is easy to think about support for the nervous system, heart health, bones, metabolism, and overall energy. I have also seen interesting research for those who are pregnant or planning to become pregnant. Studies suggest that eating dates in the last few weeks of pregnancy may support cervical dilation and may even shorten labor by up to four hours when eating a serving of three dates. The belief is that the tannins and phytochemicals in dates interact with oxytocin receptors and may promote contractions.
Even with all the science, the real charm of dates is their sweet taste. I enjoy them often. Sometimes I stuff them with nuts and other times I add them to a cheese board. I love chopping them into salads or quinoa bowls for a pop of sweetness. Bakers can also use date paste as a natural sweetener in recipes. To make date paste you simply soak pitted dates in hot water for about an hour then blend with a bit of the soaking liquid and chill. You can substitute it one to one for sugar although you may need to adjust your recipe since date paste adds moisture that granulated sugar does not.
As an optimal health coach, I always remind my clients that even though dates are a healthier option than table sugar, they are still not something to eat all day long. Still, they fit beautifully into a whole food approach to sweet flavors. My take is that dates are convenient, delicious, and can absolutely work within your wellness plan when portion size is considered. I often eat two as a preworkout boost, toss them into a smoothie, or enjoy them on their own with walnuts. Give them a try. However you choose to use them, dates can satisfy your sweet tooth while still supporting your wellness goals. That feels like a win to me.