Dates

Part of the Food Talk series

dates in pale pink bowl

Let’s talk about dates…

To me dates are like food magic. Eaten whole, they taste like caramel candy, but are filled with all the good things. Blend them up with a little water, and you get an amazing caramel puree that can be used as a spread or a sweetener in all kinds of recipes. 

Dates are my #1 substitution for table sugar. They are the first substitution I consider when adapting or developing a recipe that calls for sugar. I’ve used them in pies as the only sweetener in the filling. They are the base for my tea time bars, and now they play a starring role in my fudge pie. I also love to include dates on a mini grazing board at teatime or for a snack paired with a tablespoon of nut butter and a bite or two of dark chocolate.

My Favorite Variety

I prefer fresh organic Medjool dates when I can find them. If you’re looking for a brand to order online, my favorite is Joolies. Note that other varieties of dates and dried dates work well also if you are unable to find Medjool or fresh. As for dried dates, just note that because the water has been removed, the sugars are more concentrated so keep an eye on portions.

Substituting dates for table sugar can make the goal of cutting out heavily processed sugars much easier.

Why Dates?

  • They are high in fiber and good for gut health.
  • They may be helpful for controlling blood glucose levels.
  • They are filled with antioxidants.
  • They may decrease inflammation (lower inflammation is linked to lower risk of Alzheimer’s and other metabolic diseases).
  • They may be beneficial for heart health.
  • They may decrease risk for eye issues like macular degeneration.
  • Substituting them for table sugar can make the goal of cutting out heavily processed sugars much easier.
  • They are absolutely delicious!

Looking for a recipe that uses dates?

2 Tea Time Bars on a white plate

These Tea Time Bars use dates to create a luscious caramel peanut butter filling. Plus there’s coconut and chocolate and cashews – Yum!

Sources

Eid N, Osmanova H, Natchez C, Walton G, Costabile A, Gibson G, Rowland I, Spencer JP. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. Br J Nutr. 2015 Oct 28;114(8):1226-36. doi: 10.1017/S0007114515002780. PMID: 26428278.

Mirghani HO. Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pak J Med Sci. 2021 Jul-Aug;37(4):1230-1236. doi: 10.12669/pjms.37.4.4112. PMID: 34290813; PMCID: PMC8281151.

Al-Shwyeh HA. Date Palm (Phoenix dactylifera L.) Fruit as Potential Antioxidant and Antimicrobial Agents. J Pharm Bioallied Sci. 2019 Jan-Mar;11(1):1-11. doi: 10.4103/jpbs.JPBS_168_18. PMID: 30906133; PMCID: PMC6394164.

Subash S, Essa MM, Braidy N, Awlad-Thani K, Vaishnav R, Al-Adawi S, Al-Asmi A, Guillemin GJ. Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer’s disease. J Ayurveda Integr Med. 2015 Apr-Jun;6(2):111-20. doi: 10.4103/0975-9476.159073. PMID: 26167001; PMCID: PMC4484046.

Essa MM, Akbar M, Khan MA. Beneficial effects of date palm fruits on neurodegenerative diseases. Neural Regen Res. 2016 Jul;11(7):1071-2. doi: 10.4103/1673-5374.187032. PMID: 27630684; PMCID: PMC4994443.

Al-Dashti YA, Holt RR, Keen CL, Hackman RM. Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. Int J Mol Sci. 2021 Apr 28;22(9):4665. doi: 10.3390/ijms22094665. PMID: 33925062; PMCID: PMC8125345.

Rasheed, Faisal. “Dates Have High Concentration of Antioxidants: 7D Variety.” 7DVariety, 7DVariety, 11 Jan. 2024, 7dvariety.com/dates-have-high-concentration-of-antioxidants/. 

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