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Why are dates healthy?


Dates are too sweet and make you fat.” Does this sound familiar to you as a lover of dates? It’s time to stand up for the date. I love Medjool dates, they’re Mother Nature’s candy. They’re very versatile if you want to eat healthy without refined white sugars. They’re delicious, sweet, chewy and soft. You can eat them raw or use them to bake delicious desserts. But also in salads dates do well. Dates are a must for health lovers. But why are dates healthy?

Which dates are tasty?

Dates are not attractive. I always get weird looks when I eat a date. They are oval, wrinkled and dark. There are also small and harder/dry dates, but I’ll always go for the larger, softer and sweeter Medjool dates.

Why are dates healthy? 

Now the best part. Theyre not only very tasty and sweet, but also packed with nutrients.

One Medjool date contain the following (source)

  • 0.43 gr protein
  • 1.6 gr fiber, dates are a wonderful source of fiber, essential for maintaining a healthy and efficient digestion
  • 17.99 gr carbohydrates, a rich source of the good carbs
  • many type of vitamins such as vitamin A, B6, K
  • 15 gr calcium
  • 13 gr magnesium
  • 167 gr potassium
  • 0.11 gr zinc
  • 15 gr phosphorus
  • 0.22 gr iron

And also this are some benefits of the date (source):

  • there are at least 15 minerals in dates, such as boron, calcium, cobalt, copper, fluorine, iron, magnesium, manganese, potassium, phosphorous, sodium and zinc
  • contain elemental fluorine that is useful in protecting teeth against decay
  • contain selenium which is an important mineral to support the immune function
  • the protein in dates contains 23 types of amino acids, some of which are not present in the most popular fruits such as oranges, apples and bananas
  • contain at least six vitamins including a small amount of vitamin C, and vitamins B(1) thiamine, B(2) riboflavin, nicotinic acid (niacin) and vitamin A

How to use dates?

Dates are my number one favorite fruit to use as a natural sweetener and binder in my sweet recipes. They are also delicious in pasta, cooked meals, cereals, granolas or porridges. Theyre perfect in savory dishes such as salads and buckwheat as well. I actually once started eating dates by filling them with nuts such as walnuts, almonds or with almond butter or tahini.

They also make homemade almond milk always taste better.


  • Dates are a good workout snack. As a pre – and post-workout snack, they’re perfect for the good carbs and good sugars that will give you instant energy.
  • You have a 4 pm energy dip? Eat a few dates and your dip is gone.
  • If your dates are a bit dry or hard, soak them for 10 minutes in water.
  • Before you eat a date, first cut or bite the date open a bit. Dates are not good anymore if there is a layer of black dust in it. So take a bite of your date to inspect the inside.
  • Dates are sticky and sometimes if they are not properly packed it may be easy for all kinds of things to stick to it. One tip is to wash them before you eat them. You can do this very easily under running water to make sure that they are clean.
  • Blend some dates with a tiny bit of water in a blender or food processor and you have a delicious sweet date paste.
  • Never buy the candied dates as they contain a lot of sugar. And rather not go for the pitted dates, the less processed the better.

Sweet, healthy, energy-rich, low-fat, vegan and a huge boost of vitamins and minerals, you can imagine why I’m crazy about dates. And of course dates are way healthier than any other form of refined sugar or sweetener.

Some delicious recipes with dates

The Best Sweet Potato Brownies

sweet potato brownies

                                            Super Snack Bites

super snack balls

Green smoothie without greens

green smoothie recipe

Healthy ice cream without a machine

icecream without a machine

photos and text by the green creator (c) (copyright)

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  • Reply
    June 9, 2015 at 9:22 am

    IK ben ook gek op dadels! Ik eet zelf het liefst de drogere kleine dadels, de smaak daarvan vind ik veel subtieler. Het is eerst wel even kauwen voor de smaak loskomt maar dat is juist goed vind ik.
    Ik heb wel een vraagje
    Ik gebruik voor koken altijd dadelpasta, jij zegt dat je geen ontpitte dadels moet gebruiken. Waarom niet? Wat is er beter aan dadels met pit?

    • Reply
      June 9, 2015 at 9:29 am

      Ja, klopt. De smaak is wat subtieler 🙂
      Hoe natuurlijker, hoe beter. Als de pitten eruit zijn gehaald voor ons, heeft er op de een of andere manier een bewerking plaats gevonden. We weten vaak niet hoe. Het beste is dus puur natuur.

  • Reply
    June 9, 2015 at 11:47 am

    Mij moet je niet overtuigen van dadels te eten, ik eet ze met sloten tegelijk. Heerlijk met wat noten of om gebak te zoeten.

    • Reply
      June 9, 2015 at 11:53 am

      Haha heerlijk he! 🙂

  • Reply
    June 10, 2015 at 9:51 am

    Ik ben ook gek op medjool dadels :D! Kan er zo 6 van weg eten. Vooral die sappige verse. Ik krijg ook vaak rare blikken als ik ze eet en iedereen vind ze te zoet. Ben blij dat ik eindelijk iemand er zo goed over zie schrijven, want dadels zijn inderdaad heel gezond!

    • Reply
      June 10, 2015 at 12:54 pm

      Dank je wel Kristel! Heerlijk zijn ze hè!

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