Making a date with dates

If you feel the need to munch on something tasty but want to avoid fat and salt-laden processed snacks like chips and fries, then dates could well be the answer. Now in season, these small oval-shaped fruits that are sweet but not too sugary will keep you satisfied and energized.

The flesh is a bit hard, which indicates freshness, but this adds to their appeal and, even better, dates provide an impressive range of nutritional and health benefits.

“You can get a lot of nutrition from these tiny fruits. Plus, they have a high fiber content that is good for health,” says Assoc Prof Kunchit Judprasong of Mahidol University’s Institute of Nutrition.

Dates are the fruits of the date palm trees that are cultivated in many countries of the world, Thailand included. They are mostly grown in Nakhon Pathom, Ratchaburi, Kanchanaburi, and in the Northeastern provinces, with yellow Barhi dates among the most popular cultivars.

People in Thailand can find both fresh and dried dates. The fresh yellow Barhi dates can be enjoyed on their own as a tasty snack and the best time to eat them is this month.

Rich in fiber

Fresh dates are high in fiber, Kunchit notes, and this is good for the digestive system because they promote regular bowel movements and prevent constipation.

According to the Thai food composition database compiled by Mahihol University’s Institute of Nutrition,100 grams of fresh dates contain 4.4g of dietary fiber, which is considerably higher than the 1.9g in the same amount of ripe papaya and dragon fruit.

Getting enough fiber is essential to good health and is linked to a lower risk of chronic disease. Yet Thai people are not getting enough of it in their diets.

A 2019 study showed less than 40 per cent of Thai people eat enough vegetables and fruits, which are the main sources of dietary fiber. Their daily average consumption was recorded at 393g of vegetables and fruits, below the WHO daily recommended amount of 400g.

Super nutritious

Fresh dates are crunchy and they deliver the energy that comes with a sugar rush. But as every 100g of fresh dates contains about 27g of sugars, which is relatively high, caution is advised.

“You should limit fresh dates to about 5 to 10 per serving due to their sugar content,” Kunchit says, adding that the fiber they contain mitigates any significant spike in blood sugar levels.

“Their high fiber helps slow down the digestion of sugar and prevents the spikes,” he explains.

He suggests eating dried dates in moderation, pointing out that the sugar content of dried dates (75g) is nearly three times higher than of fresh dates (27g per 100g).

“You should restrict dried dates to 2 to 3 per serving. If you are sugar sensitive or diabetic, keep them to a minimum. Fresh ones would be a better choice,” he says.

Kunchit explains that the key difference between the fresh and dried dates is their moisture content. The fresh, just-ripe yellow Barhi dates have about 60-70 per cent moisture level and are lower in calories and sugar content. Dried dates on the other hand are loaded with calories and sugar.

“Both fresh and dried dates are a source of natural sugar. They deliver a good dose of energy,” he says, adding that the dried fruit is often the first bite of food taken at the evening meal of Muslims who fast during Ramadan.

Fresh dates are relatively low in fat. A 100g portion contains only 0.03g of fat making them a satisfying snack. And while they have little protein, they still do better than watermelon, oranges and pomelo, which have none.

An excellent source of vitamins, minerals and anti-oxidants

They are however bursting with vitamins and minerals like potassium and magnesium that function as electrolytes, which keep the right balance of fluid and salts in the body.

A 100g serving of fresh dates contains about 256mg of potassium, higher than that of the namwa variety of bananas.

Plus, they contain a variety of phytochemicals including beta-carotene, carotenoids and flavonoids, which are powerful antioxidants that may contribute to health benefits including fighting against cancers.

Kunchit notes that fresh dates contain higher concentrations of vitamins and carotenoid than dried dates due to the depletion during the drying process.

But are they worth the price?

When it comes to diet and nutrition, money matters.

Fresh dates are among the more expensive fruits in the Thai market, with prices ranging from 150 to 500 baht per kilogram depending on the variety.

“We don’t eat dates because they are a good source of fiber and antioxidants. We eat them because they taste good. We should eat a variety of vegetables and fruits. It’s important to our overall health,” Kunchit says.