Health Benefits Of Dates - The Ultimate Training Food

If you’ve ever tried a medjool date then you will know what a yummy, sticky sweet treat they are, and along with being delicious they are also super healthful. In fact the benefits of dates are literally astounding, and as they are so full of nutrient dense energy I would also class them as the ULTIMATE training food.

I’m talking specifically about the medjool date variety as these really are the Rolls Royce of the date world in terms of both in taste and nutrition. They mostly come dried, and taste super sweet, almost caramely in fact, and are the perfect fix when you are craving something sweet, or are just in dire need of an energy boost.



woman doing plank

They are the ultimate fitness training food for before, during, AND after exercise due to the fact they are packed full of low GI sugar to give you a slow and sustained energy release. This is because they fit the perfect macronutrient requirements of a training food. Each date contains 66 calories, 17g carbs, and barely zero protein and fat (making them similar to most energy gels, but more nutritious).

The sugars in dates, although high, are in the form of glucose, fructose, and sucrose, which are easily broken down and processed by the body – exactly what is needed when you need an instant but long lasting energy fix.


A Perfectly Packaged Superfood!

dried dates on a plate

They also come perfectly packaged making them easy to transport, and they don’t spoil easily either meaning you can eat them straight out of the fridge, or wrap them in some tin foil and take them with you on your run, or to the gym.

And dates aren’t just for those in training, they are good for EVERYBODY – including diabetics (in moderation, along with a healthy diet). They also have a number of other nutritional benefits, making them well worth incorporating into your everyday diet.



dried dates, almonds, apricots

A healthy plant based diet will require you to make sure you are eating lots of good sources of plant proteins; plus lots of nutrients, especially calcium. Fortunately, dates are abundant in all of these and boast an impressive nutritional profile, with high amounts of calcium, B vitamins, iron, phosphorus, magnesium, zinc, and vitamins A and K. They are also high in soluble and insoluble fiber to keep your tummy happy.



Medjool dates are what you could call ‘nature’s very own candy‘, and if you feel an itch for a sweet treat then dates will certainly scratch it, PLUS they are kinda guilt free! They come in low on the glycemic index scale at 43-55 for non diabetics, and 43-53 for type 2 diabetics (diabetics can eat up to 3 a day if the rest of their food is healthy). But as with everything they will still need to be eaten in moderation, OR instead of other treats if you don’t want to gain weight.



Medjool dates are good for your heart as their both soluble and insoluble fiber content helps lower bad LDL cholesterol and triglycerides; this in turn lowers your risk of heart attack, stroke, and heart disease. Taken alongside a healthy diet and regular exercise dates may help act as a preventative measure against all of the above.



The high amounts of key nutrients in dates, such as calcium and phosphorus, are perfect for strong bones and teeth. Phosphorus is also needed for the repair, maintenance, and growth of cells and tissues.

human skeleton

Calcium is crucial to the healthy function of the nerves, muscles, and heart, and is the NUMBER ONE mineral for helping to prevent osteoporosis. It is worth noting that contrary to popular belief, there are many plant foods that are higher in calcium than dairy products and in some cases are even more easily absorbed.

Please check out this list of other high calcium pant foods and be sure to add them to your diet as much as possible.

As you age you need MORE calcium than ever because your bones will be becoming more fragile, and your absorption rate will be lower, so bear this in mind if you want to keep those bones strong and healthy.



Dates along with most other plant foods are anti inflammatory, therefore they help to fight chronic inflammation in the body. This in turn can help to ease pain (especially the pain caused by flammatory diseases, such as autoimmune disease, arthritis, and inflammatory bowel disease).

Chronic inflammation is something that affects many of us and can be triggered from various sources, such as sugar, trans fats, alcohol, tobacco, pollution, and toxins in the environment – this toxic assult can eventually lead to disease and illness. You can help to lower this inflammation by eating anti inflammatory and antioxidant rich foods such as fruits, vegetables, healthy fats, nuts, seeds, and the omega 3 fats found in fish oils.



unpaired electrons


Dates are a high antioxidant fruit, and antioxidants are needed in abundance in our diet; especially as we are living in such a toxic world. Antioxidants help slow down the aging process of the body, both on the inside and out, as they help to neutralise free radicals before they can damage our cells and DNA. This damage, when left out of control, can lead to premature aging and degenerative disease.

Make sure you also eat an antioxidant rich diet and add in some antioxidant rich foods’ every day to be sure you are keeping yourself healthy, and your immune system strong.  


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Categories: SUPER FOODS

Stefanie Taylor

I have studied all things nutrition for many years and it is where my absolute passion lies. I and have recently transformed my life, health, and fitness with the plant based diet, and have been truly astounded by the new level of zest and vitality I feel because of it. I am here to share this with you, and to maybe help you on your own journey to this awesome state of being. Let's make the world a healthier, happier place together :-)


Dave · 14/03/2018 at 12:33 pm

You said they are full of low GI sugar that will give you a slow and sustained energy release. Does that mean they have a low Glycemic Load. Everyone talks about High GI (Index Spike). But you are one of the few that mention Glycemic Load, which I believe is the time it takes Insulin (I think) to return to normal.

Could it be that a food could have a High GI and a low GL and be good for you. So confusing.
I wish I had a simple explanation of GI and GL and what is the health issues with both.
Thank you for your excellent article, The Dates sound like a Super Food. Hmm I think I feel like having a date. LOL

    Stefanie Taylor · 14/03/2018 at 1:39 pm

    Hi Dave, yes glycemic load and glycemic index are indeed confusing and it depends on what portion sizes foods are measured in. For instance a 30g portion of a sugary cereal could have a high GI but low GL. This is because the simple refined sugars will hit the bloodstream quickly, but because it is such a small amount it works out that it has a low glycemic load. Make sense? Dates have a low GI and low GL if you are talking about 1 date, but if you eat 100g of them they will still have a low GI but a high GL.

    Fortunately it is safe for diabetics to eat about 3 a day (I’ve double checked this to be sure) if the rest of their diet is healthy, as they are so high fiber and this makes the difference. I cannot say the same for all foods though and they would have to be double checked first. Thanks for your comment…now go eat dates!

Brad · 14/03/2018 at 12:39 pm

Hi Stephanie,

This is another great addition to a smart dietary regimen. It’s good to know that there are other choices and better ones to dairy products for getting calcium (especially if one has an intolerance to lactose). I’m going to add this to my google+ page and recommended section of my site.

Thanks so much for this, Brad

    Stefanie Taylor · 14/03/2018 at 1:43 pm

    Wow that’s great, and thanks Brad. I am going to check your website out later and leave a comment for you. Yes, I really do believe that swapping to plant based eating really is beneficial, not just for calcium but so many other things. It’s certainly changed my life and I would never now go back as I just feel so much lighter and healthier, and I rarely get sick, plus my skin is SO much better…Oh I could go on and on.

Arianna · 14/03/2018 at 1:00 pm

Hello Stefanie, thank you for talking about dates, I really learnt something from your post. I didn’t know all the beneficial effects from dates. Sometimes we forgot that Mother Nature provides us with everything we need. The part I liked the most is this one: “they are guilt free!” I love dates, we usually eat them at Christmas time in Italy!


    Stefanie Taylor · 14/03/2018 at 1:21 pm

    Hi Arianna, I’m glad you like dates too! I’m addicted to them as I have a sweet tooth and they stop me consuming more unhealthy sugars. They really are a great substitute for sure. Yes we traditionally eat them at Christmas in the UK too, but that was back when they were only available at that time of year. Now luckily, we can get them all year round.

Melinda · 14/03/2018 at 1:26 pm

Dates are so delicious. I only eat them a few times a year because they are pretty high in sugar. I’m more of a ketogenic dieter. I have used them in a few autoimmune paleo sweet treats. However, I tend to shy away from sweets. For me, they become somewhat addictive.

    Stefanie Taylor · 14/03/2018 at 2:51 pm

    Hi Melinda, I know what you mean about sugar being addictive! I tend to only eat natural sugars these days and feel so much better for it. I salute you for eating ketogenic as I just don’t think I could do it, especially as I exercise a lot. Plus, unfortunately I suffer from depression and eating low carb triggers it in a big way as I found out when I tried a totally sugar/carb free diet (I guess that was ketongenic) for 2 weeks and it threw my brain chemicals completely out of whack. Still makes me shudder thinking about it. It just shows how different we all are I guess, so now I just keep away from all free sugars and that’s my happy place.

Melissa · 14/03/2018 at 2:44 pm

Wow, you learn something new every day. I had no idea how beneficial these guys were, good thing they are yummy. I will have to add them to my pantry so my family and I can benefit from them. I haven’t heard about dates in so long. Thanks for sharing this information.

    Stefanie Taylor · 14/03/2018 at 8:13 pm

    Hi Melissa, yes they are the kind of thing you easily forget about, especially when it’s not Christmas ha ha. But they definitely deserve a place in your diet as they are just so delicious. My tip is to keep them in the refrigerator as it makes them go really chewy.

Beverley · 14/03/2018 at 6:35 pm

Sounds like something great to incorporate into one’s diet. I’m going to give them a try…can’t drink milk so this should help with calcium (it sounds like). Thanks

    Stefanie Taylor · 14/03/2018 at 8:10 pm

    Hi there, yes they are a good source of calcium especially if you don’t eat dairy products. I would say however that you should read my post about other high calcium foods as there are actually plant based foods that are higher and may be better if it’s specifically calcium you need.

CT Brown · 14/03/2018 at 7:05 pm

Stefanie, I am not a sweet toothed person. My wife hates the fact that I can sit in front of any sweet, you name it, and go without. She, on the other hand, craves sweets. So I’m gonna have to pass your suggestion on to her.
With that in mind, where can we find the medijool date?
Thank you in advance for you help!

    Stefanie Taylor · 14/03/2018 at 8:07 pm

    Hey there, yes I’m sure your wife will indeed like medijool dates if she has a sweet tooth, and she can eat these without the guilt! I don’t know where you live but in the UK we can buy medijool dates in most supermarkets or greengrocers, and when i was doing my research I noticed that they are actually the most popular dates in the US so if you live there then you should easily find them, just ask at you supermarket when you go shopping. Or you will find them in the dried fruit section. Hope that helps.

sarah · 14/03/2018 at 10:36 pm

Dates are one of the most nutritious, wholesome super foods. I have lived for about 10 years in middle east so I always used to have dates, so yummy and delicious and full of nutrition. I really love the way you have explained each and every benefit of including dates in our food.

    Stefanie Taylor · 15/03/2018 at 10:33 am

    Hi Sarah, that’s cool you used to live in the Middle East, how amazing. Any yes they love their dates out there. I remember eating fresh dayes when I was on holiday in Egypt, in fact they were everywhere. However I do much prefer the dried medijool, they are just in a league of their own!

Penelope · 18/03/2018 at 3:27 pm

I should really eat more dates, I just love them and now I know more about how they’re actually not just sugar bombs! I went to a date farm in the middle of nowhere in California, a few years back – there are many kinds of dates and the trees themselves can live for a very long time. Archaeologists were able to grow a date free from a seed they found in a 2,000 year old site!

    Stefanie Taylor · 18/03/2018 at 10:21 pm

    Wow that’s a cool story, mainly because it’s in California and I’ve always wanted to go there! Yes dates are just awesome, and so delicious. They are just the best when you are having a sugar craving that needs to be sated, sometimes you just NEED something sweet!

Fred · 31/03/2018 at 9:37 pm

I’m glad your are filling me in on all the nutritious fruits and raw foods to eat or to start with. The more I learn about them the more it will help me keep them in mind when I am at the grocery store. I heard avocados are really good for you have you any thing on them?

    Stefanie Taylor · 31/03/2018 at 10:25 pm

    Hi there, I am really glad you are finding my website informative as that is what I intend for it. Yes, eating simple healthy foods actually means it is so much easier to shop because most of the aisles are full of junk foods. I have noticed this tremendously since going plant based, I pretty much have just two aisles to go down and I’m done.

    As for avocados, it so happens that they are my number one superfood. They have so many benefits that I wrote a whole post about them which I would love you to check out

sarah · 17/04/2018 at 10:13 am

Great article about dates. I usually have dates in my regular diet and I haven’t found anything more energetic and nutritious as dates. Dates are super food for all of us to have. Thank you so much for sharing this useful information. This article is worth a read and I will share it on my social media for sure.

    Stefanie Taylor · 17/04/2018 at 10:19 am

    Hi Sarah, I’m glad you found the post interesting. I too eat dates every day as they are my favorite energy boosting snack – they are especially good for when I go to the gym as they are just such an instant hit of energy, which s what you need for gym work. Please feel free to share so others can benefit from these wonderful fruits too!

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