With the arrival of Christmas, dates, the irresistible fruits of the date palm (Phoenix dactylifera), native to the Middle East and North Africa, begin to appear on supermarket shelves and in Christmas baskets. They have a fleshy pulp and a sweet, almost honeyed flavor. Prized since ancient times—the Egyptians considered them a symbol of fertility and fecundity —they are often called "the bread of the desert" for their nutritional profile and exceptional beneficial properties.
Rich in simple sugars and high in energy, they can be eaten fresh, though they're harder to find, or dried and make a very satisfying healthy snack. This is provided they're consumed in the right quantities and at the right times. Dr. Simone Gabrielli, biologist and nutritionist, explains everything.
Are Dates Really Good For You?
The answer is absolutely yes, but only if included—like any other food—in the right quantities and without overdoing it. Especially when consumed in their dried, and therefore more concentrated, form, dates are an excellent source of energy, rich in precious micronutrients. They are dehydrated through a natural or controlled process, which determines their final flavor and texture, during which they lose much of their water: "This means that the nutrients and sugars are more concentrated than in fresh fruit, and for this reason they are very energetic and sweet despite being a natural food," Gabrielli explains.
Nutritionally, dates provide simple carbohydrates, fiber, minerals, especially potassium and magnesium, some B vitamins, and antioxidants. "This combination makes them useful for providing quick energy, supporting muscle function, and promoting intestinal regularity," our expert continues.
Among the best-known benefits is their high plant-based fiber content, which promotes intestinal transit, provides a feeling of satiety, and contributes to improved digestion. Dates are particularly notable for their high potassium content: 100 grams of these dried fruits provide approximately 750 milligrams. This mineral, essential for proper body function, is involved in numerous biological functions, such as maintaining pH and fluid and electrolyte balance, transmitting nerve impulses, and maintaining bone health, helping prevent the onset of osteopenia or osteoporosis.
They're also an excellent source of magnesium, iron, calcium, and phosphorus, regulating blood pressure and contributing to heart health. Their high magnesium and potassium content makes them useful in times of fatigue, stress, or after physical activity.
The antioxidants these fruits are rich in strengthen the immune system and protect cells from free radical damage. Furthermore, several studies suggest that dates may have beneficial effects on the nervous system, helping reduce anxiety and depression.
"Thanks to their natural sweetness, dates can replace less healthy snacks when you're craving something sugary," the nutritionist tells us. However, even though they're natural, they're still rich in simple sugars and very high in calories (about 280-300 kcal per 100 grams), so it's important not to overdo it.
How Many Dates Should You Eat Per Day And When?
A fruit with extraordinary health benefits, yet rich in simple sugars and high in calories, dates can be consumed in moderation and, above all, in the right context. How many dates can we eat per day without fear of weight gain? "An adequate portion is 2-3 dates per day, so you can enjoy their benefits without overdoing it with sugar and calories," suggests Gabrielli.
As always, context matters more than the individual food: dates can easily be part of a healthy, balanced diet, as long as they're consumed in moderation and we remember to vary the fruit throughout the day (this way, we'll get as many antioxidants as possible).
A serving of dried fruit, about 30 grams (i.e., 2-3 dates), can occasionally replace one serving of fresh fruit (about 150 grams). "As always, it's important to vary," our expert reiterates. "Dates can be a good alternative every now and then, but they shouldn't always replace fresh fruit, which is richer in water and more filling."
Dates can be enjoyed at any time of day: in the morning, as a snack to stave off hunger, or as a sweet treat when you're craving something delicious. Thanks to their high concentration of natural sugars, they can be a quick energy booster, making them ideal during periods of convalescence or increased physical and mental fatigue. They also make an excellent pre-workout snack: they provide readily available, easily assimilated energy without causing high glycemic spikes—and the resulting crashes—typical of refined sugars.
They are perfect to include about an hour before your training session, for a nice energy boost, or in the morning added to an oatmeal porridge, prepared with plant-based milk, cinnamon and a teaspoon of nut butter (such as almond or hazelnut), or to a bowl of natural Greek yogurt and granola, to give them a completely natural sweetness.
Usually used in the preparation of sweets and desserts, dates also pair beautifully with savory ingredients: in Moroccan cuisine, for example, they are a fundamental ingredient in tagine, a meat and vegetable stew that gives an interesting touch of sweetness. They also pair well with savory cheeses, such as goat cheese or Greek feta, and with mature cheeses like Parmesan; they can also be added to mixed salads, one-dish legume dishes, or used to enrich couscous or quinoa seasoned with spiced vegetables.
Who Shouldn't Eat Dates?
By following a few simple rules and consuming the right amounts, no one should deprive themselves of these wonderful fruits. Due to their sugar content, however, dates should be consumed in moderation by diabetics and insulin-resistant individuals. If you suffer from these conditions, it's recommended to eat them during a fiber-rich meal or balance them with a small amount of fat/protein. This will ensure a gentler and more gradual release of blood sugar, avoiding excessively high blood sugar spikes, and making the meal more filling and satisfying.
The same goes for those on a low-calorie diet: if consumed in excessive quantities compared to their needs, dates, being particularly high in calories, could contribute to weight gain. "In any case, it's always best to consult your doctor," concludes Gabrielli.
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