Caramel and honey, juiciness and smoothness. Salty and sweet. Dates are a delicate fruit to the palate, present in stews or cakes, which in just the right measure take care of our heart, mind, and body.
Iconic palm trees that bathe the deserts and the date, like the only honey and bread of the oasis. Caramelized fruits that awaken the palate and envelop us in aromas of tea and apricot. Different varieties, and different nuances, and all of them are capable of giving us the energy necessary to continue. Because they are full of virtues and give us desserts, or twists on our roasts, today we share everything about them with you.
What is a date?
The date ( Phoenix dactylifera) is the fruit of the date palm. We usually eat them dried, so their image is drawn in our minds as brown, wrinkled, fleshy and sometimes brittle. However, there are also varieties of dates that are eaten fresh and smooth with an overwhelming yellow color.
The fruits grow in clusters on palm trees that can reach up to 30 m in height. A classic historical tree of the Middle East and North Africa, date palm groves also grow in the Mediterranean basin, in southern California and Florida.
The taste of dates is sweet and, depending on the variety, they can add hints of toasted caramel and honey. Because of their pleasant taste, dates are used crushed to make biscuits, cakes, chocolate bars, and all kinds of sweets and pastries. Whole or in pieces, they are also used to top salads, and date syrup can be found in specialty stores.
Origin and history of the date
Palm trees and dates were already depicted in Pharaonic tombs and Roman mosaics. In Roman times they were a delicacy reserved only for emperors and high-ranking officials, although their cultivation was of great importance until the Byzantine period.
The origin of the palm tree is still uncertain, although its expansion throughout the Mediterranean basin is attributed to the Phoenicians, Greeks, and Romans. The palm tree has been admired and venerated. For Christians the palm tree represents faith, and for Jews and Muslims, it is the one who provides dates, honey, and bread in the desert, and the reason for the existence of Sephardic-Moorish date bread from the Levant.
In Spain, there are three most important palm groves: the Elche Palm Grove, declared a World Heritage Site by UNESCO in 2000, the San Antón Palm Grove, also in Alicante, and the Abanilla Palm Grove in Murcia.
Types of dates
There are dozens of types of dates with different flavors, sizes, and textures. Some, to the surprise of many, are best eaten fresh, while the vast majority are slowly dehydrated on the palm tree from which they are harvested and transported to a plate that eagerly awaits you.
Deglet Noor
Originally from Algeria, Deglet Noor dates, also known as “dates of light” for their bright, caramelized color, are a variety of small-size and firm textures. Their flavor is more delicate than that of other dates and has slight hints of honey. This variety is used interchangeably in savory and sweet recipes for its softness on the palate.
Medjool
Medjool dates are the best known in the Peninsula. Present in supermarkets and bulk stores, they are easily recognizable by their size, almost double that of Deglet Noor. In 1 kg of Deglet Noor dates we find about 150 dates, while in 1 kg of Medjool, there are only 50 dates.
Medjool dates are also very dark, very tender, fibrous, and considered one of the sweetest of all dates. For this reason, they are the favourites for baking and for trendy snacks such as date “Snickers”.
Khadrawy
At first glance, Khadrawy dates can be mistaken for small olives due to their small size. They vary in colour from golden to mahogany and leave a caramelised taste in the mouth, despite being a variety with a lower sugar content. When ripe, they become darker and have a drier texture.
Halawy
Halawy dates are the most unique dates from a culinary point of view. Their name means “sweet” in Arabic, and some people dare to compare their taste to a piece of pecan pie because of the buttery caramel taste. They are the dates that melt most quickly on the palate and have a slightly fibrous texture.
Barhi
There are two types of barhis dates: yellow and brown. The difference between the two is the ripening time. When they are fresh and harvested at the end of summer, they are called yellow. Very juicy, with a higher level of moisture, they are ideal for eating au naturel, providing characteristic aromas of spices and with less sweetness than other varieties.
The only drawback is that they are very perishable and can only be consumed within two weeks after being harvested. For this reason, they are very difficult to find in countries far from where crops are grown. On the other hand, brown ones are riper, have more wrinkled and dark skin and can be kept for longer.
Mazafati
Mazafati or Mazafati dates are considered a premium version of Iranian dates. It is also known as Bam date because it is grown in the Iranian city nicknamed with the same name. It is a soft and fleshy type of date and is highly prized for its long shelf life. It is the type of date one can expect on the table alongside fresh fruits and rose tea at an Iranian lunch.
Zahidi
If Barhi dates surprise with their spicy flavour, Zahidi dates are not far behind with their hint of nuts and dried fruit such as apricots. They are firmer, less sweet and are used especially to accompany main savoury dishes or to add contrast to non-sweet baked goods. Unlike Medjool, which is easy to crush and is most often used to sweeten baked goods, Zahidi dates play better in the savoury field due to their fibrousness and lower sweetness.
Nutritional value of dates
Dates are a quick source of energy due to their carbohydrate content. They also have a good proportion of minerals and vitamins, including iron, magnesium, potassium, vitamin E, and vitamin B2 (riboflavin). Their fibre content is the cherry on the cake, helping intestinal motility and good digestibility. In 100 dates we find:
- Energy: 288 kcal
- Carbohydrates: 67 g
- Fats: 0.5 g
- Proteins: 2.5 g
- Fiber: 7.1 g
- Vitamin B9 : 28 mcg
- Vitamin B3 : 1.7 mg
- Vitamin B2 : 0.1 mg
- Vitamin B1 : 0.06 mg
- Vitamin B6 : 0.2 mg
- Vitamin E: 2.2 mg
- Iron : 3 mg
- Magnesium: 58 mg
- Potassium: 677 mg
- Phosphorus: 74 mg
Properties and benefits of dates
Its antioxidant power, its satiating power, energy, and mental agility are just some of the properties that you can benefit from by consuming them and the benefit is global: you will protect everything from your heart to your mind and body.
Reduces cholesterol and prevents cardiovascular risk
In animal studies, the consumption of dates has been shown to have a hepatoprotective effect, which keeps the liver healthy, reduces triglycerides by up to 56% and LDL cholesterol by up to 25%. In other words, it managed to reduce all the markers related to the development of cardiovascular diseases, contributing to the overall health of the heart.
Antioxidants
Dates are a source of phenols, anthocyanins, and selenoprotein, with a great antioxidant capacity. As we know well today, all antioxidant foods help reduce free radicals and ensure the well-being of our cells, tissues, and organs for much longer.
A good snack for athletes
If there is a reason why dates are said to be an ideal snack for athletes, it is because they have a high percentage of carbohydrates, which represent the primary source of energy for the brain and muscles. In addition, the magnesium and potassium content also takes care of the proper functioning of the muscles.
Increases satiety and relieves constipation
The fibre content of dates makes them a healthy dessert that can keep you feeling full for much longer. Of course, they also improve intestinal motility and can be a good remedy for relieving constipation. That is, as long as we consume them in moderation so that their caloric intake does not exceed our own daily expectations.
Antibacterial
Almost every inch of the date and date palm has been studied. The antibacterial power of leaves, fruits, and seeds has been measured in aqueous extracts. While the leaves are most effective against Escherichia coli, eating the fruit is highly effective against the Staphylococcus aureus bacteria.
It acts as a neuroprotector and promotes mental agility.
Thanks to their antioxidant power, dates also act as neuroprotectors, protecting the body from diseases such as cerebral ischemia. Similarly, it has been shown that regular consumption can help prevent neurodegenerative diseases such as Alzheimer’s or Parkinson’s thanks to their multiple antioxidant components and anti-inflammatory effects.
Helps prevent cancer
One of the decisive factors for tumor growth is angiogenesis, that is, the creation of new blood vessels that will irrigate the tumor cells. Apparently, certain phenolic components of dates are anti-angiogenesis, so by preventing the synthesis of new blood vessels, the consumption of dates helps prevent tumor and cancer development.
Contraindications of dates
A couple of things to keep in mind if, until now, we have not had the pleasure of trying dates or experimenting with them in the kitchen. We can say in advance that moderation is a key factor when there is no pathology.
Consume in moderation
Dates are a wonderful dessert and snack that far surpasses the virtues of ultra-processed sweets. Still, that doesn’t mean they don’t have a high carbohydrate intake, up to 67 g per 100 g of dates. Since carbohydrates are present in almost all vegetables, legumes, and fruits, it is not a macronutrient that is usually lacking. Quite the opposite. Carbohydrates are too present and lead to a higher incidence of obesity and cardiovascular diseases. Dates are still a wonderful option, as long as we take them in the right quantities.
Migraines from tyramine
Early ripening dates contain a higher percentage of tyramine. This component, which on the one hand helps regulate blood pressure, can also be cytotoxic. To the point of raising blood pressure and consequently, through vasoconstriction, increasing migraines.
They are not suitable for irritable bowel syndrome and low FODMAP diets.
FODMAPs are a group of long-chain sugars that can negatively influence the intestinal flora in people with intestinal bacterial overgrowth (SIBO), as well as in those who suffer from irritable bowel syndrome. Reducing the amount of FODMAPs in the diet is essential in both cases. Dates are one of the dried fruits found in this food group and which we should avoid if we suffer from any of these pathologies.
Uses of dates in cooking
Raw dates are a popular dessert and tea accompaniment on Middle Eastern evenings. They are used to sweeten vegan cookies, vegan cheesecake, and hazelnut spread. They are used to make homemade energy bars and the viral snack with dates, chocolate, and caramel. Dates are also a favorite addition to homemade granola or as the star ingredient in date cake.
They are often used as a substitute for sugar in sweet recipes and it is common to see kefir preparations where the natural source of sugar to feed the probiotic microorganisms comes from dates. Although the simplicity of dates stuffed with goat cheese, walnuts, and a touch of honey is unbeatable.
How many dates can we eat a day?
Dates provide 67 g per 100 g. An adult needs approximately 3 g of carbohydrates per kg of body weight. Let’s say that a 60 kg person who is physically active and has no pathology would need about 180 g. It should be noted that there are many factors involved, so this scale should not be taken as exact but as a guideline.
What this reference value does show us is that 5 Medjool dates (100 g of dates) would already provide us with almost half of what we need per day, with 10 Medjool dates (remember that they are quite large) we would almost reach the total. In a healthy diet, what we seek is that these carbohydrates always come from diverse sources because with them we also obtain different essential vitamins and minerals. For this reason, a recommended amount of dates is 2 to 3 per day, to leave room for all other types of delicious and nutritious foods.