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It can be hard to say no to sugary treats if you have a sweet tooth. But if you’re watching your sugar intake, you can replace sweeteners with a natural alternative like Medjool dates.
Now you can have your cake and eat it too, without the guilt!
Dates are tropical stone fruits, with a single pit surrounded by edible flesh. Medjool dates are naturally sweet, with a more caramel-like taste compared to other common types like Deglet Noor.
Medjool dates are often sold dried and their sugars become more concentrated as they dry. This makes them even sweeter!
In addition, Medjool dates contain lots of nutrients. A 48-gram serving (two dates) contains 133 calories, 36 grams of carbs, 3.2 grams of dietary fiber, 0.8 grams of protein, 32 grams of sugar and zero fat.
The same serving also contains vitamins and nutrients such as calcium, copper, iron, magnesium, potassium and vitamin B6.
Consuming Medjool dates moderately offers certain benefits.
Medjool dates are full of antioxidants
Medjool dates contain antioxidants that help protect cells from oxidative damage that are linked to diseases like brain ailments, cancer and heart disease. Medjool dates are also a natural source of flavonoids, carotenoids and phenolic acids with anti-inflammatory, anticancer and brain-protective properties.
Research suggests that among different kinds of dried fruit, dates had the highest antioxidant content compared to figs and prunes.
Medjool dates can help boost heart health
Medjool dates contain dietary fiber that helps lower your LDL (bad) cholesterol and keeps your arteries clean, which helps lower heart disease risk.
The results of a test-tube study have shown that Medjool and other date varieties “lowered LDL (bad) cholesterol and prevented the buildup of plaque in arteries.” Plaque accumulation may block blood flow, which can cause a heart attack or stroke.
Medjool dates are chock-full of beneficial antioxidants that can protect you from free radical damage. The carotenoid and phenolic acid antioxidants in dates have also been studied for their potential beneficial effects on heart health.
Medjool dates promote digestive health
Dietary fiber helps promote healthy digestion and bowel regularity. Consuming enough fiber regularly helps form stool and prevents digestive issues like constipation.
A fiber-rich diet can also help reduce your risk of digestive diseases like colorectal cancer.
In a 3-week study, researchers observed 21 volunteers who consumed seven dates (168 grams) per day. Findings showed that eating dates helps improve the volunteers’ bowel movement frequency, unlike when they didn’t eat dates.
Medjool dates are available year-round at grocery stores. Some Medjool dates are pitted. If you buy dates with pits, remove them before eating by slicing the date open lengthwise and pulling out the pit.
They are naturally sweet because of fructose, a natural sugar. Substitute Medjool dates for sugar by making a date paste!
Blend two cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water. Use this paste instead of sugar in your recipes at a 1:1 ratio.
Medjool dates are a versatile sugar substitute. Use them when making smoothies and sauces and dressings. Dates can also be used for no-bake desserts like pie crusts, energy ball, or fruit-and-chocolate bars.
For a more savory treat, try filling raw Medjool dates with cheese, nuts, or cooked grains like rice.
Store Medjool dates in a cool, dry place like a pantry or the refrigerator. Keep them in a sealed container so they retain their moisture.
Try these recipes made with Medjool dates.
Dates and blueberry lime cheesecake
This recipe makes a tangy and creamy no-bake cheesecake that’s also healthy!
Ingredients for 12 servings:
Crust:
Cheesecake layer:
Preparation:
To make the crust:
To make the lime cheesecake layer:
To make the blueberry cheesecake layer:
3-Ingredient date and matcha truffles
You can make this simple dessert in 10 minutes!
Ingredients for 12 servings:
Preparation:
Vegan and gluten-free choco-chip almond butter bars
These gooey butter bars are naturally sweetened.
Ingredients for 12 servings:
Preparation:
Replace artificial sweeteners with Medjool dates, a nutrient-rich sugar substitute.
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