It’s a Date
“Dates are proof that God loves us and wants us to be happy.”
-Jennifer Terry
Enough people have heard me make the above statement, that I might as well display it as a quote. It may appear to be an exaggeration, but it is a genuine sentiment for me. Read on to learn why I love them, why the the data say you should love them, how to buy them, and suggested uses.
Love at first bite
The first time I tried a date is nearly a core memory. It was only a few years ago, well into my adult life. I was a rather particular eater as a child, and even after I developed into a healthy, adventurous eater, there were certainly foods that I was not drawn to. Dates were one of them. For some reason, I mentally associated them with figs and prunes, neither of which I particularly enjoyed.
I finally tried a date when I was home visiting family prior to moving overseas for a few years with the Navy. I decided, rather spontaneously, that I wanted to run/hike the length of a trail I frequented in high school, totally just over 30 miles. As I raided the pantry looking for snacks to fuel my journey, my mom suggested I take some Medjool dates.
About 20 miles into the Wildwood Trail in the West Hills of Portland, Oregon, I stopped at a viewpoint overlooking the city at Pittock Mansion and took my first (tentative) bite. Much to my surprise, they were not prunes with the flavor of figs as my imagination had constructed. They were so sweet, almost caramelly in both texture and flavor. Needless to say, they were the perfect shot of energy and boost of morale. I think I like dates!
Dates didn’t become a regular part of my diet until a year or so later when I began intentionally incorporating a more diverse collection of plants into my diet. I found that dates were a great way to make healthful and satisfying sweet treats, and they continued to fuel weekend adventures and other athletic endeavors.
So are they healthy?
This is one of my least favorite questions, and my response will almost always be “compared to what”? But dates certainly have many health promoting properties, so let’s examine a few.
Dates are a great source of fiber.
A discussion of the benefits of fiber is worthy of its own post. There is so much data emerging about the impacts of fiber (and the lack thereof) on our health. Beyond the long known fact that fiber keeps you “regular,” it also makes foods more satiating and serves as a prebiotic. Prebiotics are fuel for our gut microbes, allowing health-promoting “bugs” to flourish and produce postbiotics, including short-chain fatty acids (SCFAs). There is hardly a physiological function that SCFAs have not been shown to impact for the better. If you can’t wait for a future post on this topic, check out this article to whet your appetite.
Fiber is drastically under consumed by Americans. The 2025 Dietary Guidelines for Americans list fiber as a “dietary component of public health concern”, as 90% of American women and 97% of American men are not meeting the recommended intake of 28 to 34 grams per day (depending on age and sex). One serving of dates (about four of the Medjool variety) gives you nearly 25% of this recommended intake at about 6.5 grams of fiber.
Dates are high in antioxidants: polyphenols, carotenoids, & flavenoids.
Antioxidants help neutralize harmful free radicals that damage our cells and contribute to aging and disease. Dates are a source of many such antioxidant compounds, like those listed above and described in this article.
Dates are a great source of vitamins and minerals.
Dates are a good source of B vitamins, potassium, copper, and magnesium, and also provide smaller amounts of calcium and iron. As far as sweet treats go, these little guys pack a punch. Look at the full nutrition facts on USDA FoodData Central.
What the data say
Cancer
A preliminary study suggests that dates may have anti-cancer effects on stomach, prostate, colon, breast, and lung tumor cells. Although encouraging, this study was done in vitro, meaning in a petri dish, so it’s the results should not be overinterpreted to mean that they definitely have this effect in the human body.
More compelling evidence (the kind that comes from higher quality studies performed in humans) exists demonstrating that date consumption likely lowers risk of colon cancer (check it out here). The linked study showed a significant reduction in stool ammonia and genotoxicity following 21 days of date consumption, which are both measures associated with reduced colon cancer risk.
Gut Health
The above findings also demonstrate that dates support a healthy gut in general; this can likely be attributed to their high polyphenol and fiber content. The role of dates in gut health has been demonstrated by other studies also, like this one, but it should be noted that this study was conducted by mixing date extracts with human feces, which clearly has limited applicability!
Pregnancy, Labor, & Delivery
When I was pregnant with my first child, I was a little surprised to find how many sources recommended consuming dates daily in late pregnancy. I already ate dates fairly regularly and did not mind an excuse to consume a few more! Apparently, “science said” that dates were good during late pregnancy to prepare for labor. I always get a little skeptical when people say “science says” something, because the data don’t always paint the same picture upon close examination. So, let’s take a look at what exactly the data says about dates and how they are supposed to help women during pregnancy, labor, and delivery.
There is a shocking number of studies examining the use of dates in pregnant women. This is so well studied in part because dates are traditionally used this way in Middle Eastern cultures. The Quran even describes Allah telling Mary to eat dates while she is in labor with Jesus. Research studies have found promising results of date consumption on cervical ripening, labor duration, spontaneous onset of labor, necessity of labor induction, and postpartum bleeding. Here are a few pieces of data:
In a randomized controlled trial of 154 first-time mothers, the group randomized to consume dates in late pregnancy showed a significantly reduced need for oxytocin to assist in labor progression.
A randomized clinical trial of 62 women compared consumption of 50 grams of dates (that’s about 5 Deglet Noor dates, a smaller variety) with intramuscular oxytocin, which is a common medical intervention to reduce postpartum bleeding. The study found that dates were significantly more effective than oxytocin in reducing quantity of bleeding after delivery.
A randomized clinical trial of 210 women compared Bishop scores at the time of hospital admission between women who did and did not consume dates in the last weeks of pregnancy. Bishop score is a measure of cervical ripening, and is a composite of several metrics, including dilation, effacement, cervical position (or “station”), and consistency (softness). It is clinically used to predict the likely success of labor induction. The date-eating mothers had significantly higher (i.e. better) Bishop scores than the control group (7.67 vs. 5.12).
A double-blind, placebo-controlled randomized clinical trial (the gold standard of scientific research) examined 90 women and found a statistically significant reduction in stage 1 labor of two hours in women randomized to consume date syrup rather than a control syrup (351 vs. 484 minutes). Rates of normal labor progression were also higher in the date syrup group (97% vs 67%).
Of note, studies attempting to identify whether dates result in an earlier onset of labor have shown no difference.
Most of these research studies looked at date consumption of about 6 dates daily starting at around 37 weeks gestation, in case you want to consume dates for this purpose, or recommend the technique to others.
Blood Sugar
Dates are incredible sweet, and it is no surprise that they are high in natural sugars. That is why they make a great sugar substitute! Do we need to be concerned about their impact on blood sugar for healthy or diabetic populations? Surprisingly, several review studies (which combine the findings from numerous studies in order to determine what the current data as a whole can tell us) have found that this sugar-sweet fruit can actually have favorable effects on blood sugar control in people with type 2 diabetes. Date consumption also has favorable impacts on blood lipids. Many of these review studies were published just in the last two years. Check out the evidence here, here, and here!
Shopping for dates
I hear there is nothing more magical than I fresh date straight from the tree, but that experience remains unchecked on my bucket list. For now, I (like most of us) are stuck shopping for our dates off the supermarket shelves. Not all store-bought dates are created equal, so if you are new to consuming dates, here are some shopping tips!
Which aisle?
Dates are usually found in the produce aisle or with the rest of the dried fruit. Look for them in clear plastic containers or in resealable plastic packaging.
Freshness
Typically, store-bought dates are dried, but not dehydrated. The more wrinkly they appear, the more dried they are. It doesn’t take much practice to identify which dates appear the freshest. I recommend looking for a variety labeled “fresh”, or visually looking for moisture. The moister the date, the more of a chewy, caramel texture and experience you will get!
Variety
Two of the most common date varieties found in supermarkets are Medjool and Deglet Noor. For consuming whole dates, I prefer Medjool. They are larger and hold their moisture better, so they provide the chewy, caramelly experience I keep describing. Deglet Noor dates are great to have on hand for blending into smoothies and using as a culinary ingredient. They are tasty by themselves also, but less succulent than Medjools.
There are many more varieties of dates than just these two common varieties. If you really want to dive in, check out the variety offered by The Date People. Perhaps one day I’ll splurge on 15 pound 18 variety sampler!
Check the ingredients
Most dates will typically have one ingredient - dates! However, I have found chopped dates in the baking aisle with added sugar. Trust me, dates are sweet enough without being dusted in dextrose!
Check for pits
Dates can be found with or without pits. Make sure you check the label and choose whichever you prefer. Pitted dates seem to dry out a bit quicker, but the convenience factor can be worth it. If you purchase a variety with pits, be careful when you bite!
My go-to purchase
I usually purchase Natural Delights Pitted Fresh Medjool Dates. They are delicious, reasonable priced, and (most importantly) are available at Costco in my area!
Visit a date farm
I can’t speak from personal experience (yet), but I hear there is no better way to eat a date than fresh off the palm! In the United States, date farms are primarily congregated in the Coachella Valley area of California, and in Yuma, Arizona. Date season starts in late summer and continues through the fall. Check out the luscious date palm in the photo below!
Give them a try
Tempted to taste test? Here are some ways to incorporate dates into your diet:
Trail Snacks
Since my first trail adventure with dates, I continue to use them as hiking, running, and biking fuel. They are packed with carbs and provide a great boost of energy, and even some electrolytes (potassium). I usually throw them in a bag with walnuts for a more complete, filling snack.
Date “Snickers”
It feels a bit audacious to call a date-based snack a “Snickers”, but these live up to the name. There are many google-able recipes, but you honestly don’t need one! Here’s how you do it:
Pit some dates (if they aren’t already pitted) and cut them open
Fill each date with peanut butter
Stuff in some peanuts, a pecan, or another nut of your choice (optional)
Melt some chocolate chips. Either dip each date in chocolate, or drizzle chocolate over the top!
These are a company-worthy dessert, even though they are nutrient-packed. My husband, who isn’t always on board with my “healthy” desserts, will attest to just how scrumptious these are.
I take the time to follow the above steps and make these look pretty if I am making a batch to share, but I routinely make a lazier version for myself as an after dinner treat. The lazier version includes cutting open dates, putting some peanut butter inside, and sticking a few whole chocolate chips into the peanut butter. Ta-da! A 30 second, satisfying dessert.
Date Sugar
You can also purchase date sugar for use in variety of applications. Unlike other alternative sugars (e.g. coconut), this isn’t a refined sugar product, but rather dried dates that have been pulverized into a powder. I typically order Date Lady Date Sugar from Amazon. I like to add this to oatmeal and use it in baked goods.
Smoothies
Dates also blend pretty well and can add sweetness to a smoothie or shake. Try this simple Date Shake recipe from the Eating Bird Food Blog.
Bottom line
Although they may not be pleasing to the eye, dates are certainly pleasing to the soul, and scientific data continue to demonstrate that they are good for food. I hope you find a way to incorporate this satisfying, nourishing sweet treat into you life.
