just one date or a long term commitment?
Social media is swooning over dates and their versatility. From date cookie dough to caramel, and healthful twists on Snickers and Twix, the internet has fallen head over heels. And for good reason! Dates are a good source of key nutrients like fiber, potassium, and magnesium.
Fiber helps promote digestion and regulate blood sugar.
Potassium assists in heart health.
Magnesium aids in bone health and energy production.
It’s easy to see how dates have weaved their way into our wellness routines. However, while they are certainly a better choice than reaching for an actual Snickers or Twix bar, a date is still a calorically dense food.
me & dates = <3
Before I lose you—know I am fully invested in my own relationship with dates. I love incorporating them into my nightly desserts and daily sweet treats.
However… this is where understanding the nutrient density of food comes in handy.
Often, a healthful alternative morphs itself into one of our favored desserts (I’m looking at you chickpea cookie dough and cottage cheese ice cream) and we find ourselves saying:
“I can eat this entire thing—it’s good for me!”
The acknowledgment that the ingredients are better for you is valid.
But that’s not the only thing to consider.
so you want to eat more protein?
Let’s take someone who is interested in hitting a specific protein goal. Chickpea cookie dough and cottage cheese ice cream both provide a higher amount of whole-food protein than their traditional counterparts. So, if you’re prioritizing protein, this would be a better choice for you!
However, portion size still matters. Calories are still calories.
back to dates
Dates are a fruit—which naturally means they’re higher in sugar.
And we love nature’s sugar!
But, dates are unique in how much sugar and carbs they bring to the table. Standing alone, this sweet treat packs upwards of 100+ calories. She’s independent—we love her—but she shouldn’t be forgotten when used as an ingredient.
That said, dates are still a whole food that provides an exceptionally better ingredient profile when you’re making traditionally processed treats like candy bars. So yes, she belongs on your plate.
the bottom line
The date is a great choice to mindfully incorporate into your recipes. The vitamins, minerals, and fiber your body gets from them make it an easy choice over more processed sweets.
Just remember—don't overindulge just because it's “healthy.”
Recognize the makeup of the ingredients you’re using and fuel your body in a way that aligns with your goals.
Boundaries, babe.