Dates are one of nature’s candies. Harvested from date palm trees in the Middle East, India, Africa, Mexico and California, dates are dark-brown fruits that have a naturally sweet caramel-like taste. They are sticky, chewy and make a healthy option to replace sugar in your diet.
The two most common varieties are medjool and deglet noor dates, which are high in fiber, antioxidants, potassium and vitamin B6. They are free of sodium and cholesterol and have been linked to weight loss and cardiovascular health in research studies that still need further evaluation. There are many creative ways to incorporate dates into your life.
What are the benefits of consuming dates?
There are many benefits from incorporating dates into your regular diet. While there are claims of dates positively affecting cardiovascular and brain health, weight loss and diabetes management, the research studies have not been empirically proven and require more evaluation. What is reliably known about dates, though, is still good news for date lovers.
- High in natural fiber: A 3.5-ounce serving of dates has 7 grams of fiber, which can help with bowel movement frequency and consistency.
- Packed with vitamins and minerals: Vitamin B6, copper, magnesium, iron and potassium are among them.
- Antioxidant and anti-tumor properties: A National Institutes of Health study shows they could be helpful in preventing and treating cancer.
Dates as a natural sweetener
Sometimes a favorite meal or side dish needs an extra splash of sweetness. A healthier alternative than the sugar bowl is using dates to sweeten your favorite food and drink. Along with whole and pitted dates, dates come in powder, liquid and chopped forms that make blending easier.
Date syrup comes in convenient easy-pour bottles for mixing in coffee or tea, or you can drizzle it on waffles and pancakes to liven up the whole-grain taste.
You can take a smoothie or shake and add dates to give it an extra sweetness and provide extra fiber that dairy often doesn’t.
Dates as an add-on to other foods
Diced and chopped dates make great add-ons to meals and snacks. They impart substance and taste along with all their health benefits. You can:
- Add dates to your favorite salad for extra texture and nutrition.
- Take traditional trail mix and add date pieces for an even tastier combination.
- Add dates to anything you’re baking. Date sugar, which is actually just powdered dates, can easily be included.
- Add dates, and deliciousness, to a bowl of ice cream or frozen yogurt.
- Give cereal and oatmeal an added blast of taste by dropping dates on top.
Dates in their natural form
You often don’t need anything else but the dates. Eating whole dates is a tasty way to get theor nutrients and health benefits. Or consider carving out the date’s pit and replacing it with your favorite nuts, cheese or peanut butter.
Dates also come in dried form that can be great to snack on. They carry a long shelf life, too.
Best date products
Terrasoul Superfoods Organic Medjool Dates
This 2-pound bag of plump dates is bursting with flavor and nutrition. They are certified organic by the U.S. Department of Agriculture, lab-tested and come with a no-hassle refund promise if you are dissatisfied.
These organic dates come in a 2.2-pound bag with approximately 25 servings. The whole dates are pitted, making for easy snacking or blending.
This award-winning date syrup is certified organic by the U.S. Department of Agriculture. It is non-GMO, gluten-free and kosher. There are no added sugars, but just the natural goodness of whole dates.
With the quality standards of the Whole Foods 365 Everyday Value brand, these dates can be trusted to be fresh and delicious. There are approximately six servings of six dates in each bag.
If you’re looking to put dates on salads, desserts or your favorite side dish, these dates are already chopped and ready to be dropped in. The 8-ounce bag is from one of America’s most trusted food brands.
Not actual sugar, these are granulated dried dates that can be used as a sweetener with a subtle note of butterscotch. It is easily absorbed into recipes and has multiple uses.
Double Date Bulk Medjool Dates
Grown in California, these premium medjool dates come in a 5-pound gift box. It can be used for cooking or as a present for your favorite date lover. The quality is guaranteed.
Aurora Products Organic Pitted Dates
Certified organic by the USDA, these dates are pitted for convenience and easy preparation. The 9-ounce container contains six servings and comes with a resealable lid.
Made from dates grown in California, this date nectar is organic, vegan and non-GMO. It is a tasty alternative to maple syrup and honey for drizzling on pancakes, meats, desserts and salads.
This 32-ounce bag is full of thick diced date chunks that can be used for snacking or adding to your favorite side dish, dessert or smoothie. They are healthy and convenient.
Worth checking out
- For a sweet, delectable snack spread, try Wanna Date? Chocolate Date Spread. There are also spreads in pumpkin spice, cinnamon, vanilla and original date.
- Shortbread cookies made from premium Saudi dates are a tasty treat from HB Halwani Bros Cookies.
Prices listed reflect time and date of publication and are subject to change.
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