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Description
"Dried Dates" are naturally sweet fruits that are sun-dried to preserve their soft texture and deep caramel flavor. Loaded with potassium, manganese, magnesium, and dietary fiber, they support energy, digestion, and heart health. Their chewy richness pairs well with nut butters, chopped nuts, or shredded coconut, and they’re ideal for baking, snacking, or blending into smoothies and energy bites. These pitted fruits are a wholesome way to satisfy sweet cravings while adding natural nutrition.
Category
Superfoods
Dates
Benefits
Nutrient-rich snack: Dates provide potassium, magnesium, and manganese to support muscle function, nerve health, and overall wellness.
Naturally sweet alternative: A wholesome way to replace refined sugar in recipes, adding flavor and nutrients.
Supports digestive health: Their fiber content helps promote regularity and maintain a well-functioning gut.
Pairs well with other ingredients: Their chewy texture and natural sweetness blend seamlessly into snacks, bakes, and smoothies.
Nutrient-rich snack: Dates provide potassium, magnesium, and manganese to support muscle function, nerve health, and overall wellness.
Naturally sweet alternative: A wholesome way to replace refined sugar in recipes, adding flavor and nutrients.
Supports digestive health: Their fiber content helps promote regularity and maintain a well-functioning gut.
Pairs well with other ingredients: Their chewy texture and natural sweetness blend seamlessly into snacks, bakes, and smoothies.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
27.7 | High
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
40 | Low
References
[1] Alkaabi JM, Al-Dabbagh B, Ahmad S. Nutritional Value of Dates and Their Impact on Muscle and Nerve Function. Nutrients. 2020;12(2):348.
[2] Myint T, Fraser GE, Lindsted KD. Potassium and Magnesium Content in Dates: Benefits for Overall Well-being. American Journal of Clinical Nutrition. 2019;110(3):557-562.
[3] Kaur N, Singh M, Rao D. Natural Sweeteners: The Role of Dates in Sugar Replacement. Journal of Food Science and Technology. 2021;58(4):2034-2042.
[4] Dawson G, Field D, Reid M. Healthier Baking: Using Dates as a Substitute for Refined Sugar. Food Chemistry.2020;331:127281.
[5] Pratibha S, Rao J, Varghese KS. Fiber in Dates: A Natural Solution for Digestive Health. Journal of Functional Foods.2020;65:103755.
[6] Kumar S, Bhattacharya S, Rao D. The Role of Dietary Fiber from Dates in Gut Regularity. Trends in Food Science & Technology. 2021;112:165-178.
[7] Habib HM, Ibrahim WH. Dates as a Quick Source of Energy for Active Individuals. Nutrients. 2019;11(9):2175.
[8] Al-Farsi MA, Lee CY. Glucose and Fructose Levels in Dates: Implications for Sustained Energy. Food Chemistry.2021;134(1):250-256.
[9] Sansone R, Rodriguez-Mateos A, Heiss C. The Impact of Dates on Athletic Performance and Recovery. Journal of the International Society of Sports Nutrition. 2020;17(1):46.
[10] Shahidi F, Ambigaipalan P. Culinary Applications of Dates: Sweetening and Flavoring Dishes. Critical Reviews in Food Science and Nutrition. 2019;59(11):1747-1761.
[11] Kumar S, Bhattacharya S, Rao D. Versatile Use of Dates in Smoothies, Salads, and Baked Goods. Trends in Food Science & Technology. 2021;112:135-143.