Nowadays everyone is trying to reduce sugar intake. Be it switching to stevia, honey or jaggery, the search for healthier alternatives continues. Of these, dates have become a favorite – it is used in smoothies, desserts and even savory dishes to add sweetness without the guilt. But there is another date-based sweetener that has gained immense popularity among health-conscious people – date sugar. This is a more natural, nutrient-rich option that can satisfy your sweet cravings. However, how healthy is it compared to regular white sugar? Let’s find out.
Also read: 6 Interesting Ways to Include Dates in Your Diet
What are the health benefits of dates?
Before we learn more about date sugar, let’s explore the benefits of its source fruit.
1. Great for digestion: Dates are rich in fiber, which keeps your digestion smooth and prevents bloating or constipation.
2. Rich in nutrients: They are rich in vitamins and minerals like potassium, magnesium and B vitamins that keep your energy levels up and your body healthy.
3. Natural Energy Booster: Due to its richness in nutrients, dates provide quick and steady energy release. This makes them a great pre-workout or mid-day snack.
4. Improves skin: Vitamin C and D work like miracles on your skin. If you are suffering from any problem then these nutrients help in healing your skin.
5. Aids bone health: With minerals like calcium and magnesium, dates help keep bones strong and reduce the risk of osteoporosis.
What is date sugar?
Date sugar is exactly what it sounds like – dried date powder. It is made from dehydrated dates and unlike refined sugar, it has no nutrients at all. It uses whole, pitted dates, so you can still taste the fiber as it won’t leach into your hot drinks or baked goods. Plus, the caramel-like flavor makes it perfect for baking, sprinkling on breakfast cereals or sweetening smoothies.
Photo Credit: iStock
Can diabetics eat dates?
According to Dr. Mukta Vashishtha, Head of the Department of Nutrition and Dietetics, Sir Ganga Ram Hospital, everyone can eat dates. Depending on your blood sugar levels, not one but at least two to three. Diabetics are asked to avoid foods high in sugar as it can increase their blood sugar levels. In fact, diabetics may benefit from dates because they are high in fiber. However, make sure to consume it in limited quantities.
So, is date sugar healthier than white sugar?
To understand whether regular white sugar is healthier than date sugar, let’s first find out the amount of calories in each. According to nutritionist Amita Gadre, nine grams of regular table sugar gives us about 20 calories – has a high glycemic index of about 65 and raises blood sugar rapidly. The same amount with date sugar – which has the same number of calories at 15 to 20 – its glycemic index is usually around 42 – meaning it won’t spike blood sugar as sharply as regular sugar. However, nutritionists also caution that just because something has a low glycemic index, it does not mean it can be consumed without any moderation.
Also read: Healthy Cake Recipe: Try This Whole Wheat Date Cake To Satisfy Your Sweet Cravings
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
