Why Dates Are on Everyone’s Go-to Snack List Right Now

2023-07-02
Why Dates Are on Everyone’s Go-to Snack List Right Now

The delicious date, otherwise known as nature’s candy, is changing its reputation. Usually seen as solely a dessert add-in, it’s becoming easier and easier to find them in grocery aisles in snack form—if you pay attention to ingredient labels, you’ll find this fruit is used as a key ingredient in many sugar-free products hitting the market. Here’s what you need to know about the different varieties, their benefits, and how you can add them to your regular diet.

What are dates?

Dates are a type of fruit that grows in clusters on palm trees, and they’ve been an important ingredient in Middle Eastern cooking for thousands of years. Interestingly, while many assume these fruits are dried, the tacky texture they’re known for is actually their fresh state. Regions all over the globe have discovered the naturally sweet flavor of these chewy gems and the versatility that comes from all the different varieties.

Benefits of Eating Dates

In addition to their delicious taste, dates are also super nutrient-dense, resulting in some impressive benefits. 

These fruits are full of fiber, which helps to promote and maintain healthy digestion, regularity, and gut bacteria. It also has the ability to reduce cholesterol and blood pressure levels, making it a perfect heart-healthy food choice. Plus, the fiber content means eating a handful of dates will make you feel full and satisfied while also regulating your blood sugar.

Dates contain high levels of many minerals including potassium, magnesium, manganese, selenium, and copper. 

  • Potassium is an important electrolyte to help us maintain healthy fluid balance, including blood pressure, throughout the body. 
  • Magnesium plays an important role in energy metabolism as well as muscle and nerve function.
  • Manganese supports healthy bone, hormone, blood, and connective tissue development.
  • Selenium is a key component of various types of protein and enzymes throughout the body while also helping to form DNA.
  • Copper is an antioxidant that helps to form collagen, nerves, and blood cells.

Snacking on dates will provide you with the opportunity to add plenty of plant compounds to your diet, including carotenoids and flavonoids. These bioactive compounds are powerful antioxidants that help the body’s immune system function at its highest capacity by reducing inflammation.

Adding Dates to Your Diet

With more than 100 types of dates available, you might feel overwhelmed when deciding what to try. While all of the varieties offer similar nutritional content, each has a unique flavor profile. Here are just a few of the most popular dates you’ll find online and in the grocery store.

Medjool Dates

These dates are considered to be among the most flavorful with a rich, caramel-like taste. They’re larger in size and softer than many varieties, as they have a high-moisture content. 

Deglet Noor Dates

The name of these dates literally translates to “the date of light,” mainly because of their gorgeous amber color. These dates are medium-sized and offer a nutty flavor, similar to cashews.

Halawi Dates

Also spelled Halawy or Halaway, this date type means “sweet” in Arabic. They have a beautiful golden color and a tasty honey-sweet flavor.

Ajwa Dates

These dates flaunt a mysterious dark color, similar to black licorice. They’re often used medicinally in the Middle East and have a rich, chocolate-caramel flavor.

No matter which kind of date you go for, a plethora of recipe ideas exist: You can ground them up to use as a nutritious, sugar-free sweetener for smoothies, oatmeal, baked goods, and ice cream. Dates stuffed with a mild cheese, nuts, or nut butter also make an easy, incredible snack. Dip them in chocolate for a decadent (but still nutritious) dessert.

Related Article

Crab Rangoon Roll-Ups Are So Much Better Than the Original

Crab Rangoon Roll-Ups Are So Much Better Than the Original

This crab rangoon roll-up recipe is the perfect balance of crispy tortilla shell and creamy crab filling. Serve them with your favorite sweet chili sauce.
Ricotta and Parmesan Spread

Ricotta and Parmesan Spread

Basil, oregano, and chives brighten up this rich Parmesan and ricotta cheese spread. Start your next dinner party with this easy, cheesy appetizer. Just add slices of baguette and veggies for dipping!
Pineapple-Ginger Punch

Pineapple-Ginger Punch

Pineapple-Ginger Punch might just be your new favorite summer drink. To transform the refreshing punch recipe into a cocktail, spike the fresh ginger-infused sip with rum or vodka.
Why You Should Be Eating More Pecans

Why You Should Be Eating More Pecans

Beyond their delicious taste, pecans are also packed to the brim with nutrition. Read on to find out just what makes pecans such a healthy addition to your lifestyle as well as some tasty ways to get started.
What Is Natural Flavor? Here’s What It Means on Food Labels

What Is Natural Flavor? Here’s What It Means on Food Labels

What does “natural flavors” mean when you see it on a food or drink label? A flavorist explains how your favorite strawberry drink gets that taste.
13 High-Protein Breakfast Ideas for a Morning Brain Boost

13 High-Protein Breakfast Ideas for a Morning Brain Boost

Looking for a protein-loaded breakfast? Here are our best energy packed breakfast ideas to give your morning a boost. Incorporate these recipes into your daily routine for a high protein breakfast.
How Long to Cook Steak on a Grill for Perfect Results Every Time

How Long to Cook Steak on a Grill for Perfect Results Every Time

Conquer your next cookout with tips on all you need to know about how long to cook steak on a grill, the best cuts to buy, and how to serve the steak.
How to Cook Eggplant—5 Simple Methods

How to Cook Eggplant—5 Simple Methods

If you're wondering how to cook eggplant, keep reading. On the grill, roasted, sautéed, and—yes—even in the microwave, this vegetable is as versatile as it is delicious.
How to Cook Sweet Potatoes—6 Different Methods Including Baked, Fried, and More

How to Cook Sweet Potatoes—6 Different Methods Including Baked, Fried, and More

Mash them, bake them, pressure-cook them, or turn them into fries—whatever your method, follow these steps to make perfect sweet potatoes every time.
Easy Chicken and Broccoli Recipes You'll Be Making on Repeat

Easy Chicken and Broccoli Recipes You'll Be Making on Repeat

From all-American casseroles to Korean-style suppers to Italian chicken Parm, these chicken and broccoli recipes show how that combo *can* be something you eagerly anticipate. We’ve rounded up our best healthy chicken and broccoli recipes (as well as a few more decadent options) to help remix your weeknight menu.
16 Cauliflower Recipes to Make if You're Cooking Tonight

16 Cauliflower Recipes to Make if You're Cooking Tonight

This round-up of cauliflower recipes features the versatile veggie as the star of the plate. Each of these recipes with cauliflower provides a wide array of options everyone can enjoy, any night of the week.
Snap Peas, Snow Peas, and Farro with Oranges and Citrus-Sesame Vinaigrette

Snap Peas, Snow Peas, and Farro with Oranges and Citrus-Sesame Vinaigrette

The crunchy combo of snap and snow peas complements the chewy bite of farro and contrasts the juicy orange sections.
Chilaquiles Breakfast Casserole

Chilaquiles Breakfast Casserole

Try this make-ahead breakfast casserole to feed a crowd on a busy weekend. The zesty Mexican flavors will inspire everyone to come back for seconds.
Fire-Roasted Tomato and Italian Sausage Grinders

Fire-Roasted Tomato and Italian Sausage Grinders

Use canned fire-roasted tomatoes to rev up this classic Italian sausage sandwich recipe.
Gluten-Free Giant Ginger Cookies

Gluten-Free Giant Ginger Cookies

We've used a 1/4 cup of cookie dough for each of these giant, molasses-infused cookies. If you prefer smaller cookies, there's instructions for mini gluten-free ginger cookies, too.
Gluten-Free Fresh Herb Vinaigrette

Gluten-Free Fresh Herb Vinaigrette

In just 10 minutes, you can have a zesty homemade salad dressing ready. The olive oil will solidify when chilled, so let the vinaigrette stand at room temperature 1 hour before serving. Don't forget to shake it well!
Portobello Pot Roast

Portobello Pot Roast

Meaty portobellos stand in for beef in this vegetarian portobello pot roast that's as rich as the classic but cooks in a fraction of the time.
Gluten Free Chocolate Chip Cookies

Gluten Free Chocolate Chip Cookies

Gluten Free Chocolate Chip Cookies
How to Smoke Food Even if You Don't Have an Actual Smoker

How to Smoke Food Even if You Don't Have an Actual Smoker

Add complex flavors to your meats, seafood, grains, and veggies with our Test Kitchen tutorials on how to smoke food at home using a charcoal or gas grill.
Grilled Trout Stuffed with Lemon and Herbs

Grilled Trout Stuffed with Lemon and Herbs

This is a simple, flavorful way to grill almost any whole fish, with a 'stuffing' designed not to be eaten, but to flavor the fish from the inside out.