{"id":14916,"date":"2025-08-18T20:14:57","date_gmt":"2025-08-18T13:14:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14916"},"modified":"2025-08-18T20:14:57","modified_gmt":"2025-08-18T13:14:57","slug":"the-health-benefits-of-dates-and-how-to-enjoy-them-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14916","title":{"rendered":"The Health Benefits of Dates and How to Enjoy Them, According to Dietitians"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/the-health-benefits-of-dates-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"The Health Benefits of Dates | MyFitnessPal\" \/><\/p>\n<p>Sweet, chewy, and surprisingly nutritious\u2014dates are much more than a natural candy. These little dried fruits are quickly becoming popular as both a snack and an ingredient. They\u2019re packed with fiber, essential minerals, and antioxidants (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8175999\/\">1<\/a>, <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408390701724264\">2<\/a>). Plus, they make a great natural sweetener.&nbsp;<\/p>\n<p>Are all the benefits of dates too good to be true? Let\u2019s take a look at what makes dates special, what to keep in mind when eating them, and how you can incorporate them into your diet.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-health-benefits-of-dates\">Health Benefits of Dates<\/h2>\n<p>Although they\u2019re small, dates are full of helpful nutrients\u2014providing fiber, essential minerals, and antioxidants<strong> <\/strong>to your body (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8175999\/\">1<\/a>, <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408390701724264\">2<\/a>). These nutrients (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8175999\/\">1<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>Support digestive health<\/li>\n<li>Help fight inflammation<\/li>\n<li>May support long-term health\u00a0<\/li>\n<\/ul>\n<p>Dates are a good source of <strong>dietary fiber<\/strong>, says MyFitnessPal registered dietitian Lauren Cuda. Four pitted Medjool dates contain approximately 7 g of fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168191\/nutrients\">3<\/a>). Fiber is a type of carbohydrate that the body can\u2019t fully digest. Because of that, fiber keeps things moving in your body\u2014it plays a critical role in regulating bowel movements, preventing constipation, and promoting gut health (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6315720\/\">4<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26428278\/\">5<\/a>). Fiber also helps to slow down the absorption of sugar in your body, which may help support blood sugar levels (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6315720\/\">4<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8281151\/\">6<\/a>).&nbsp;<\/p>\n<p>Dates also contain many <strong>essential minerals<\/strong> such as potassium, magnesium, copper, and selenium (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168191\/nutrients\">3<\/a>). Four pitted Medjool dates contain roughly 15% of the daily recommended intake of these nutrients. Additionally, dates contain small amounts of B vitamins (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18949591\/\">2<\/a>), which help your body\u2019s cells grow, develop, and function (<a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-b-complex\">7<\/a>).&nbsp;<\/p>\n<p>Dates are rich in natural <strong>antioxidants<\/strong>, which can help reduce oxidative stress in your body (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8175999\/\">1<\/a>). This&nbsp; may support long-term health and contribute to a reduced&nbsp; risk of chronic conditions over time (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8175999\/\">1<\/a>).<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/01\/essential-guide-daily-dietary-fiber-1024x683.jpg\" alt=\"Essential Guide to Daily Dietary Fiber Requirements | MyFitnessPal\" class=\"wp-image-57148 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-fiber\/\"><strong>An Essential Guide to Daily Fiber Requirements<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\" id=\"h-potential-drawbacks-of-consuming-dates\">Potential Drawbacks of Consuming Dates<\/h3>\n<p>Even though dates are nutritious, it\u2019s important to take their calorie and carbohydrate content into consideration. One serving of dates, or four individual dates, contains 277 calories and 75 g of carbohydrates (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168191\/nutrients\">3<\/a>). One date has 66 calories and 18 g of carbohydrates (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168191\/nutrients\">3<\/a>).<\/p>\n<p><strong>\u201c<\/strong>Dates are nutrient dense, so eating large amounts can contribute to excess calorie intake,\u201d says Cuda. \u201cHowever, when eaten in moderation, they may offer health benefits (<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/fruit-of-the-month-dried-fruits?utm_source=chatgpt.com\">8<\/a>).\u201d<\/p>\n<p>Dates are also high in natural sugars, with one date containing 16 g of sugar (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168191\/nutrients\">3<\/a>). Cuda says that while this sugar is naturally occurring and paired with fiber, it can still add up quickly. \u201cPortion control is important when including dates in your diet,\u201d she says.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-makes-dates-special-from-other-dried-fruits\">What Makes Dates Special from Other Dried Fruits?<\/h2>\n<p>Although dates are high in sugar content, all of the sugar in dates is naturally occurring. Many other dried fruits\u2014like mango, pineapple, banana, cranberries, and more\u2014are often sweetened during processing. On the flip side, dates are naturally dried and \u201cnearly always sold without added sugar,\u201d says Cuda.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<p><strong>About the Expert<\/strong><\/p>\n<p><strong>Lauren Cuda, RD<\/strong> is a Food Data Curator at MyFitnessPal. She earned her bachelor\u2019s degree in Dietetics from Missouri State University and her master\u2019s degree in Nutrition Diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition, and nutrition support.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-date-varieties-and-their-uses\">Date Varieties and Their Uses<\/h2>\n<p>There are a number of date varieties, and each has characteristics that make it a better choice for certain uses (<a href=\"https:\/\/www.tastingtable.com\/1137607\/types-of-date-fruits-explained\/\">9<\/a>). Each variety has a slightly different texture, sweetness level, and flavor profile\u2014these affect how they\u2019re best used. Here are four of the most common date types you\u2019ll likely see at the supermarket:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Medjool <\/strong>dates are typically the most popular variety of date. They\u2019re large, soft, sticky, and very sweet\u2014perfect for snacking on their own or stuffing with other goodies.<\/li>\n<li><strong>Deglet Noor <\/strong>dates are firmer and not as sweet. They have a firm, partially dry flesh that makes them tougher for eating alone. Deglet Noor dates are popular for cooking and baking.<\/li>\n<li><strong>Barhi <\/strong>dates are soft and syrupy with a butterscotch-like flavor. They\u2019re often used to sweeten syrups and sauces, or consumed with fruits or cheese. This is the date variety your charcuterie board dreams of!<\/li>\n<li><strong>Ajwa <\/strong>dates are small and less sweet than your typical medjool date. In Saudi Arabia, they carry spiritual meaning. Ajwa dates are usually consumed as a coffee or tea sweetener, or as a snack.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-5-ways-to-enjoy-eating-dates\">5 Ways to Enjoy Eating Dates<\/h2>\n<p>It\u2019s a no-brainer that the easiest way to eat dates is to snack on them individually. But are you looking for other, more creative ways to munch on dates? Try these options that Cuda recommends:<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-smoothie-sweetener\">#1: Smoothie Sweetener<\/h3>\n<p>Instead of honey or maple syrup, try adding one or two dates to your blender to sweeten a smoothie. The dates will both add not only sweetness but complex flavor to your concoction\u2014perfect for a breakfast pairing or on-the-go drink.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-stuffed-snack\">#2: Stuffed Snack<\/h3>\n<p>Try stuffing dates with peanut, almond, cashew, or any other nut butter of your choice. This will add a new flavor to the mix and cut the sweetness of the dates. Plus, nut butters are rich in protein, healthy fats, and fiber (<a href=\"https:\/\/www.healthline.com\/health\/nut-butters#benefits\">10<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-energy-bites\">#3: Energy Bites<\/h3>\n<p>Chop up dates and add them to homemade energy bites or bars to add additional sweetness and texture. Try one of these <a href=\"https:\/\/blog.myfitnesspal.com\/3-quick-recipes-homemade-energy-bars\/\">dietitian-approved recipes<\/a>.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-sugar-substitute\">#4: Sugar Substitute<\/h3>\n<p>Here\u2019s another way to sweeten recipes with dates: blend some pitted dates in a blender or food processor to create a thick, smooth date paste. You can then use this paste as a sugar substitute. Date paste will also increase the complexity of your dish\u2019s flavor.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-breakfast-topping\">#5: Breakfast Topping<\/h3>\n<p>Chop and stir in small date bits into unsweetened oatmeal or yogurt for natural sweetness. Since dates are high in carbohydrates, they provide the necessary energy to kickstart your day.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-faqs\">Frequently Asked Questions (FAQs)<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1755193352801\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How many dates a day is considered a healthy portion?<\/h3>\n<p class=\"schema-faq-answer\">According to Cuda, a healthy portion of dates is personalized to the individual\u2014depending on your health goals, lifestyle, activity, and energy needs. 1-4 dates is likely a good amount for most people. \u201cThose with diabetes or on carbohydrate-restricted diets should consult their healthcare provider or dietitian for personalized guidance,\u201d Cuda says.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1755193364713\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What\u2019s the most popular type of date for snacking?<\/h3>\n<p class=\"schema-faq-answer\">Medjool dates are soft and sweet, making them an easier variety to snack on individually.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1755193387053\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Should I eat dates as a pre-workout energy booster?<\/h3>\n<p class=\"schema-faq-answer\">Dates are high in carbohydrates. These can provide you with energy before a workout. Consuming carbohydrates before exercise can help maintain blood glucose levels, preserve glycogen stores, and delay fatigue during exercise (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5596471\/\">11<\/a>). Dates also contain potassium, which can assist muscle function (<a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content?contenttypeid=19&amp;contentid=potassium#:~:text=We%20need%20potassium%20to%20keep,smooth%20muscle%20and%20heart%20contraction\">12<\/a>). Overall, dates make a great pre-workout snack.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1755193405442\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Do dates have too much sugar?<\/h3>\n<p class=\"schema-faq-answer\">Dates do have a significant amount of sugar, but all of this sugar is naturally-occurring. If you are worried about added sugars in your diet, dates may be a good option because they typically contain no added sugar.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\">The Bottom Line<\/h2>\n<p>Dates are a great source of fiber, minerals, and antioxidants. They are high in carbohydrates and natural sugars\u2014making them a good breakfast topping, pre-workout snack, or midday pick-me-up. Despite their benefits, it\u2019s important to eat dates in moderation as excess of anything (including natural sugars) can be harmful.&nbsp;<\/p>\n<p>That said, if you find the portion that works for you, dates can be a delicious and nutritious addition to your routine.<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/health-benefits-of-dates-2\/\">The Health Benefits of Dates and How to Enjoy Them, According to Dietitians<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/health-benefits-of-dates-2\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sweet, chewy, and surprisingly nutritious\u2014dates are much more than a natural candy. These little dried fruits are quickly becoming popular as both a snack and an ingredient. They\u2019re packed with fiber, essential minerals, and antioxidants (1, 2). Plus, they make a great natural sweetener.&nbsp; Are all the benefits of dates too good to be true? &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14916","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14916"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14916\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}