Dates are a nutrient-dense fruit that grow on the date palm tree, primarily found in tropical and subtropical areas of the Middle East and North Africa. There are over 1500 types of dates, each with their own distinct characteristics. The most common variety is the Medjool date. Often referred to as the ‘fruit of kings’, Medjool dates are known for the large size, soft texture and rich, caramel flavor. Dates have multiple culinary uses and while they can be eaten raw as a sweet snack, they are commonly used in desserts or smoothies as a nature sweetener.
Beyond being delicious, dates are a nutritious energy source with a high source of fibre and antioxidants which provide protection against inflammation and oxidative stress and can enhance overall well-being.
Let us take an in-depth look into the evidence for why incorporating dates into your diet can be a wise choice.
Dates are a nutritional powerhouse and an excellent snack for athletes or anyone needing an energy pick-me-up. They are comprised mainly of natural sugars like glucose and sucrose but despite their sweetness, dates have a low glycemic index. This means that they cause a slower rise in blood sugar levels when compared to processed sugars. This in addition to the high fiber content helps to avoid the ‘crash’ associated with processed sugars. While fiber is more commonly known for keeping your digestive system healthy and regular, new study findings suggest that it may be protective from dementia.
A 2022 article published in Nutritional Neuroscience by a team from the University of Tsukuba in Japan found that higher levels of dietary fiber intake were associated with a reduced risk of developing dementia.
The study followed a group of 3,700 healthy adults between 40-64 years old who had no neurodegenerative disease at baseline. Participants were asked to complete routine surveys on their dietary intake and were subsequently followed for two decades to see which ones developed dementia. The researchers then split the participants into four groups according to the amount of fiber in their diets.
The authors found that the groups who ate higher levels of fiber (an average of 20 grams per day) had the lowest rates of developing dementia. The reverse was also true in that those who ate the least fiber had an increased risk of developing dementia over the course of the study.
While the mechanisms are still unknown, the authors hypothesize that the fiber may regulate the type and quantity of bacteria in the gut resulting in an effect on the gut-brain-axis. While more research is needed to determine the cause, fiber intake is also known to reduce other risk factors for dementia like cholesterol, blood pressure, blood sugar levels and body weight.
In Canada, the recommended dietary fiber intake is between 25-38 grams per day depending on age and sex, but despite this the Canadian Heart and Stroke Foundation note that most of us are getting less than half the recommended amount. Similar surveys to the method mentioned in the study above found that the average Canadian is only getting about 14 grams per day. To meet these recommendations, it’s beneficial to include a variety of fiber-rich foods in your diet, such as sweet dates to support digestive health and reduce the risk of inflammation and chronic neurodegenerative diseases.
Check out our favourite dates recipes >>
