You may have seen lately that dates are being used as a sweet replacement for sugar in desserts, protein & energy bars, baked goods, etc. But does this mean dates are actually healthier?
Let’s look at the Pro’s & Cons…
The Good News – The Pros
- Low Glycemic – According to a clinical study in the Nutrition Journal some varieties of dates have a low glycemic index. Which means they have a “low-and-slow” impact on blood sugar, giving you more time to burn it off and reducing the time it takes to turn to fat. White sugar (sucrose) on the other hand is high glycemic (63-65 rating on the GI scale) – table sugar has a higher impact on blood sugar causing a spike in insulin.
- Completely Natural – you know exactly where your sugar is coming from and if found in a protein or energy bar, the dates have probably just been smashed and molded into a bar-like form.
- High in Fiber & Nutrients – High in fiber which helps move waste smoothly through the body and helps lower bad cholesterol (LDL) absorption by binding with substances containing cancer-causing chemicals. The fiber also slows the absorption of the fructose which give you more time to burn it off! Plus dates are a good source of iron (helps oxygenate your blood), potassium (helps with blood pressure), B-vitamins (helps prevent macular degeneration), Vitamin A (cancer fighter), and Vitamin K (coagulant) and copper, magnesium, vitamin B6, niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions.
- Eating dates in moderation can contribute to many health benefits; such as helping prevent a stroke, fighting free-radical damage, heart disease, and various forms of cancer.
The Not-So-Good News – The Cons
- High Glycemic Load – where the carbohydrates in dates have a minimal impact on blood sugar the amount of sugar in dates is quite high. 3.5 oz of dates = 66g sugar, which is the equivalent of 16.4 teaspoons of sugar!
- Dates May Still Drive Sugar Cravings – If you’re trying to wean off sugar, dates may not be your best go-to. Because of the glycemic load you’re looking at basically tiny dried balls of sugar bombs, which may still feed sweet cravings.
- Easy to Eat Too Much – they’re so tiny, it’s easy to go above the single serving recommendation of only ¼ cup!
Live It!
With having a lot of nutritional and health benefits, dates should be consumed and enjoyed in moderation. Being mindful of date’s portion size is a must – ¼ cup!
I’d recommend consuming dates when you’re feeling energetic. Nutritionally speaking dates are far superior to using white or brown sugar, but because of the amount of sugar I’d recommend consuming dates when you’re out and about or there are plenty of hours left in the day and you’re not going to bed anytime soon.
Using Dates as a Sugar Substitute
If you’d like to substitute dates for sugar here is the conversion: Date puree can substitute 1 cup of sugar in any recipe. Puree 1 cup pitted dates with 1/2 – 1 cup hot water until a thick paste is made.
Get your Chocolate Fix
One of my favorite desserts is actually made with dates! Try these awesome date brownie bites & let me know what you think on Facebook!
Raw Chocolate Brownie Bites
Ingredients:
- 2 cups walnuts, chopped
- 1/2c pecans, chopped
- ¼ almonds, chopped
- 2 ½ c medjool dates (or any other kind of date)
- 1c cocoa powder
- 1 tsp vanilla extract
- 1/8 – ¼ tsp sea salt
- ½ c coconut flakes, unsweetened
Instructions
- Blend all ingredients together in a food processor until well combined.
- Roll into balls and place on a baking sheet or large plate & freeze for 30 minutes or refrigerate for 2 hours.
- Enjoy!
References:
Dr. Mercola, Food Facts, Dates
http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
http://www.chowhound.com/post/dates-substitute-sugar-995926
