Dates are delicious, fiber-rich fruits. They’re also a source of concentrated sugar. Still, in moderation, they beat candy and other sweets as
a snack or dessert.
Get to Know Dates. The finger-like shape of this Middle Eastern tree fruit earned it the species name dactylifera, from the Greek word for finger. There are more than a hundred varieties of dates, but the most popular in the U.S. are Medjool and Deglet Noor. Dried Medjool dates are large, soft, and sticky, with a rich, caramel-like flavor. Deglet Noor are smaller, dryer, and less sweet. Dates are sold pitted or with the long, thin pit.
While dried dates are the most common in the U.S., dates can be eaten at all four stages of ripening: green, firm, and astringent; yellow, crunchy, and slightly sweet; brown, chewy, and sweet; and, finally, dark brown, dry, wrinkly, and very sweet. Dates will sun-dry on the tree, but can be dried in a factory.
Even when fresh, dates are a very low-moisture fruit. Drying results in a concentration of nutrients, including sugar. A serving of ust two Medjool (or seven Deglet Noor) contain about 33 grams of sugar, almost as much as a 12 ounce can of cola. Unlike the soda, however, that serving of dates also conations about 14 percent of the recommended daily value of dietary fiber for women and nine percent for men, and about seven percent of the recommended daily value of potassium and magnesium.
The dietary fiber in dates slows down sugar absorption, which typically causes a smaller spike in blood sugar levels compared to foods with added sugars.
Buying and Storing. Dried dates are available year-round in the U.S. Choose fruits that
are not overly dried. Their skin should be slightly translucent with a nice sheen, and minimal, if any, tears. Be sure packaged dates are not crowded against one another. Dried dates can keep a year or more in a cool, dry place, and longer when refrigerated or frozen.
Although less common, you may find fresh dates late summer through early fall. Choose
➧ Get Fiber-full. Dates are a good source of dietary fiber (but be aware they are also extremely high in sugar).
➧ Store Them. Dried dates keep for up to a year in the pantry, longer when refrigerated or frozen.
➧ Try Fresh Dates. Seasonally available, they are smooth skinned and vary in color (from green and yellow to red and brown), firmness, and sweetness.
Make it a Date! One or two Medjool dates or a few Deglet Noor are a better way to satisfy your sweet tooth than candy, cookies, cake, or sugar-sweetened beverages. (You may want to brush your teeth after eating since the sugary stickiness increases risk of tooth decay.)
There are many kinds of sweet, fiber-rich dates. Medjool and Deglet Noor are the most common in the U.S.
If your dates get hard, refresh them by placing them in a colander and running them under hot water or put them in a microwave-safe steamer with a half-cup of water and steam for about a minute.
Pitted and sliced or diced, dates bring a rich sweetness to foods like salads, plain fat-free or low-fat yogurt, and oatmeal (try finely dicing one date per serving and cooking it with the oatmeal!). For an attractive appetizer of dessert, slice pitted dates almost in half the long way and fill with nut or seed butter or a soft cheese, like ricotta or goat cheese. Drizzle with melted dark chocolate or sprinkle with chopped nuts if desired.