With Christmas Season upon us and you are trying to make a healthy dessert or hunting through the grocery stores for a sugar substitute, you’ve probably stumbled upon dates.
Full of fiber, potassium, magnesium and zinc, dates are a great option if you’re trying to cut down on refined sugar.
However, not all types of dates are made the same! Noticeably between the “baker’s sweetheart”, Medjool dates, and pitted Deglet Noor dates a.k.a “regular” dates.
Here we look at the differences between these two most popular date varieties. We will cover common facts about them, texture and taste, nutritional value, health benefits, price, how to eat a date correctly and important things to remember about dates.
Texture and Taste
Deglet Noor dates have a firm, fairly thick flesh, and have a color which ranges from light red to amber. Their flavor is sweet and they have a slightly nutty taste to them that is similar to browned butter or cashews.
Medjool dates, on the other hand have a rich chewy texture and a sticky caramel-like flavor. They are also much sweeter than regular pitted dates, due to their high fructose content, and are generally larger in size, as well. This is why many consider Medjool dates to be a good choice to eat straight from the packet since they have such a soft texture (organic Medjool dates usually taste the best when eaten this way). When my daughter wants a sweet snack she will grab a Medjool date to satisfy her sweet tooth because of their natural sweetness.
Facts for Medjool Dates and Noor Deglet Date
Dates are one of the oldest cultivated fruits in the world.
The organic Medjool date (the fruit of Kings) originated from the country of Morocco. Medjool dates come from the date palm tree (Phoenix dactylifera). However, now these varieties of dates are grown in warm climates of the United States, the Middle East, South Asia, and Africa. Dates are typically categorized into three types: soft, semi-dry and dry dates. The “king of dates” fits into the soft category. Due to their sweeter flavor, large size and more fruitful availability, Medjool dates are referred to as the “crown jewel of dates” for good reason.
Originally found in Algeria, the organic Noor Deglet dates (Queen of Dates) were first introduced to California over 100 years ago. Similar to it’s Medjool date, the Deglet Noor dates come from the same family tree of Phoenix dactylifera. Unlike it’s counterpart however, these dates fall under the semi-dry type in terms of its composition. According to some reports, organic Noor Deglet dates are the most popular date in the United States.
Nutritional Value
Both Medjool and Deglet Noor are similar in their nutritional composition, however Medjool dates have been ripened for longer and therefore may have more natural sugars.
This being said, both are great sources of essential nutrients of potassium, magnesium, zinc, phosphorous, calcium and vitamin B. When compared with refined sugars, they have a low glycemic index (good for those struggling with blood sugar levels). Most of all, they are known for their significant amount of fiber, making dates an excellent choice if you suffer from digestive issues.
Health Benefits
Dates play an important role in digestive health, bone support, lowering inflammation, and heart health. Dates are high in fiber, with almost 7 grams of fiber, which may be beneficial for preventing constipation and controlling blood sugar. They also contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes. Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which may be important for preventing Alzheimer’s disease.
Medjool dates offer several health benefits. Medjool dates contain antioxidants and nutrients that may lower your risk of heart disease, promote digestion, and support heart health.
Deglet Noor dates are rich in fiber that helps treat digestive problems. They contain high levels of calcium, phosphorus, and vitamin D. These nutrients support bone health and keep them healthy by strengthening them. Antioxidants are present in the dates, which may help to guard against free radicals. These dates help reduce the risk of eye disorders and promote heart health.
Price
The process of growing and harvesting Medjool dates is much more laborious than regular pitted dates (they are picked when ripe vs others which are ripened post-picking). This turns out the best dates which are richer and more luxurious tasting, but it has a shorter shelf-life. As a result, Medjool dates are a more expensive product than regular dates.
If you’re short on cash and need a quick healthy snack, I’d advise going straight for regular pitted dates. The health benefits are very similar, and you’ll save yourself a bundle. On the other hand, if you are desperate to make a healthy snack like chocolate fudge balls, pitted dates simply won’t give you the thick fudgy consistency that you need, meaning use Medjool dates are a must in this instance.
How to eat Dates?
Simple Snack
A great addition to your diet is a sweet date. Probably the most popular way to eat dates is by stuffing the whole date (you can use different varieties, but I would suggest Medjool dates because of their caramel-like taste). Stuffing them with almond butter, then sprinkle over some cinnamon. Simple but soooo tasty. You can also use other nut butters, cream cheese or nuts. Once you’ve stuffed them, you can also dip them in melted chocolate.
Another simple way to eat them is to make a date paste using a food processor. It’s also great spread on toast and topped with banana.
The best way I have found to eat whole dates is just plain because to me it is like candy.
Use in cooking
Many healthy baking recipes and smoothies will ask for Medjool dates only. This is because Medjool dates’ sticky consistency makes them an awesome substitute for other high-sugar alternatives, such as syrups, caramels and caramelized sugars. Medjool dates are pretty fantastic for when you are cooking syrups. Dates can be used as a natural sweetener.
On the other hand, regular pitted dates, with their thicker skin, are much better for toppings and adding texture to healthy bakes. They are also often used for making fresh date sugar.
Another thing to remember when baking is the date an unpitted date? When I first started baking with dates I didn’t realize that the dates were unpitted. I put the dates in a food processor (high intensity blender) to blend up the muffin batter. After the first batch came out we were in for a big surprise. Lets say those muffins were inedible to say the least! So make sure that your fresh dates are pitted dates (seedless dates).
There are other variety of dates that are known for making date paste and date powder; which is Aseel Dates. Because of its exceptional sweetness and delightful taste. In fact, these dates are widely used in a variety of special dishes, bakery products, ice cream, desserts, and more.
Important to Remember
It is important to note that dates are high in calories and their sweet taste makes them easy to overeat. For this reason, they are best consumed in moderation.
Store your dates in a cool, dry place like a pantry or your refrigerator. Keep them in a airtight container to help retain their moisture.
How will you be adding dates to your diet?
XO
Shirlene RN BSN
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