Dates are fruits mainly grown in tropical areas, including North Africa, South Asia, and the Middle East. They originate from the date palm tree and have gained popularity in recent years due to their numerous health benefits.
They’re small in size and come in various colors ranging from bright red to yellow. All types of dates are rich in essential minerals, including potassium, calcium, phosphorus, iron, and magnesium.
There are two main types of commonly consumed varieties of dates, i.e. Deglet Noor and Medjool dates.
Nutritional benefits of eating dates
Studies show that eating dates is beneficial to the body in many ways, as explained below:
1. Contains high levels of disease-fighting antioxidants
Dates are rich in antioxidants that help fight various diseases by protecting body cells from dangerous reactions associated with free radicals. The main antioxidants in dates are flavonoids, carotenoids, and phenolic acid.
Flavonoids help reduce inflammation and Alzheimer’s disease and fight diabetes and various forms of cancer.
Carotenoids reduce the risk of people developing eye-related disorders like macular degeneration and promote heart health. Lastly, phenolic acid lowers the risk of developing heart disease and cancer.
2. Promotes digestive health
The high fiber content in dates helps improve digestive health by promoting regular bowel movements and preventing constipation. The fiber also slows down digestion, thus preventing a spike in blood sugar levels.
3. Lowers cholesterol
Dates are rich in soluble fiber content that helps lower LDL (bad cholesterol). The fiber in dates binds the bad cholesterol and obstructs its absorption in the blood. This reduces the risk of fatty deposits accumulation in the arteries, thus reducing the risk of developing heart disease.
4. Promotes brain health
Dates are rich in vitamin B and choline, which promote brain health. They make learning easier, especially for those with Alzheimer’s disease. They also help improve cognitive performance in the elderly.
5. Helps in detoxification
Dates play a significant role in supporting the liver to make detoxification easier. They also help prevent liver fibrosis. If you eat dates regularly, you’ll also reduce the risk of liver cirrhosis.
6. Strengthening bones
Dates are great sources of minerals such as magnesium, copper, and selenium that help strengthen bones. These minerals also lower the risk of bone-related disorders like osteoporosis.
These are the top nutritional benefits of eating dates. They also help in weight loss, controlling diabetes, and promoting sexual health in men by increasing sperm count.
Are dates keto friendly?
A single dried date has around 5 grams of carbs. Those on keto are limited to 25 grams per day.
| Calories | Carbs (g) | Dietary Fiber (g) | Sugar (g) | |
| Dates, Deglet Noor | 282 | 75 | 8 | 63 |
| Dates, Medjool | 277 | 75 | 7 | 66 |
Typically, dates are rich in fructose and have a relatively high glycemic index (44). This means that consumers are at a higher risk of getting out of ketosis.
Most people are confused about whether to eat fresh dates or dried dates. It’s essential to understand that they’ve got varied levels of carbs.
According to research, dried dates have at least double the calories and carbohydrates as their counterparts’ fresh dates.
Taking dried dates will make you consume excess calories, thus making it easier to shift your macro goals. If you want to eat fresh dates, you can add them to your keto diet to salads, trail mix, and smoothies.
How many dates can I eat on keto?
The number of dates to eat on keto will depend on your subdivision of macronutrients. Dates don’t fit into these macronutrients.
However, you can still use tiny amounts, and they’ll work. Generally, you should limit date consumption to 50 grams of carbs per day if you’re on keto.
It’s therefore essential to consider the type of dates you’re taking since some contain more carbs than others.
People who like eating dates regularly are advised to take 1 or 2 dates only per day. For dried date, you must be extra keen.
Keto replacement for dates
There are no fruits with similar tastes and flavors like dates.
However, you can still substitute dates with other fruits if you’re on keto.
Below are some top keto date substitutes:
| Calories | Carbs (g) | Dietary Fiber (g) | Sugar (g) | |
| Cherries, Red | 50 | 12 | 1.6 | 8 |
| Blackberries | 43 | 10 | 5 | 4.9 |
| Starfruit | 31 | 7 | 2.8 | 4 |
| Plums | 46 | 11 | 1.4 | 10 |
| Avocado | 160 | 9 | 7 | 0.7 |
| Watermelon | 30 | 8 | 0.4 | 6 |
| Strawberries | 33 | 8 | 2 | 4.9 |
| Coconut | 354 | 15 | 9 | 6 |
| Raspberries | 53 | 12 | 7 | 4.4 |
Wrapping It Up
If you are currently on your journey to achieve ketosis and you are a fan of dates, you will need to limit the amount of 2 dates per day.
Make sure to review the substitutes since they are excellent alternatives to keep your cravings and your ketosis in place.
