Dates: An Ideal Staple Food



Dates are an ancient staple food of the Middle East and the Indus Valley (Pakistan, India, and China), and later, through trade and Arab colonization, a staple in North Africa, Spain, and Southwest Asia; more recently, dates have become naturalized in Australia, Mexico, and California.

Dates are a nutrient-dense, low fat, cholesterol-free, high-energy, antioxidant-rich, sulphite-free, high-fibre superfood.

Medjool dates are one of the main ingredients in CANDY WITH BENEFITS super healthy candy. 

Read on to learn why this is the healthiest sweet food source.


For a food to qualify as a superfood by HEALTH COACH standards, it must be:
  • A whole food 
  • Natural and pure (organic when possible and always non-GM) 
  • Nutrient-dense 
  • Health-promoting 
  • The ability to act as medicine - to help heal your body

Date Palm Oasis, Morocco

There are over 500 varieties of dates, and the best dates are propagated from an exclusive group of cultivars. There are three main groups of cultivars: soft, semi-dry, and dry, based on the glucose, fructose and sucrose content.

Date Cultivars
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Dates are nutrient rich: 
  • The ORAC value (Oxygen Radical Absorbance Capacity) of 100 grams of Medjool dates is 2387. ORAC measures the antioxidant capacity of foods. ORAC values are in units of µmol TE/100g (micromol Trolox Equivalent per 100 grams) The daily recommendation is 3000 to 5000 units of antioxidants.
  • 6.4 - 11.5% of soluble and insoluble fibre (27% RDA) helps prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals, enhances colon efficiency, and promotes bowel function to reduce the risk of colitis, colon cancer, and hemorrhoids.

High Fibre
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Please visit HEALTH COACH: Nutrition and Digestive Health Part Three for comprehensive information about dietary fibre
  • Unusually high levels of antioxidants (Tannins, ß-carotene, lutein, and zea-xanthin) give dates their anti-infection, anti-inflammatory, anti-carcinogenic, and anti-hemorrhagic abilities.
  • Dates have high levels of vitamins: Vitamins A and K, B complex, B6 (12% RDA), niacin, pantothenic acid, and riboflavin for bone and tissue integrity, brain health,  immune system function, to aid carbohydrate, protein, and fat metabolism, blood sugar balance, eye health, and wound healing.  
  • Dates are mineral rich: potassium, magnesium, iron, calcium, manganese, selenium, elemental fluorine, and copper for bone and nerve function, energy production, to help protect from UV damage, to prevent and treat anaemia, lower blood pressure, to prevent osteoporosis, to ease the inflammation of arthritis, to reduce risk of strokes, cardiovascular disease, and Alzheimers, and to prevent tooth decay.
  • Most North Americans have an imbalance of calcium and magnesium; 80% have diets that are deficient in magnesium. The proper ratio is 1:1 calcium and magnesium with the proper balance and support of vitamin D and K.
  • Dates contain unsaturated fatty acids, including palmitoleic, oleic, linoleic, and linolenic acids.
  • Dates are a complete protein (2.5%) containing all 23 amino acids.

Dates are :
  • Anti-infective 
  • Anti-inflammatory
  • Anti-carcinogenic
  • Anti-hemorrhagic

  • Aid carbohydrate, protein, and fat metabolism
  • Maintain a healthy weight
  • Promote colon and bowel function, control diarrhea
  • Balance blood sugar
  • Enhance brain and eye health
  • Increase blood production, immune system function, bone and soft tissue integrity, wound healing
  • Aid bone and nerve function
  • Prevent and treat anaemia
  • Protect from UV damage
  • Increase energy production
  • Lower triglycerides (another type of unhealthy fat in the blood) - by 8 to 15 percent
  • Lower blood pressure
  • Prevent Osteoporosis
  • Ease inflammation
  • Reduce the risk of strokes, cardiovascular disease, and Alzheimers
  • Prevent tooth decay

Medjool dates originated in Morocco

The May 28, 2011, issue of Nutrition Journal reports a study in which date consumption was tested on diabetics. The study shows that while dates contain high amounts of natural sugars, they are actually a low-glycemic index food and did not significantly raise blood sugar levels after they were eaten.

Healthy Carbohydrates
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The Glycemic Index (GI) ranks carbohydrates according to their effect on blood sugar and insulin levels. 
High GI 70 and above
Medium GI 56 - 69
Low GI 55 and under

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Dates are also a healthier sugar because the metabolic fructose (fructose + sucrose) is very low which lowers the overall sugar content. Fructose is metabolized in the liver and contributes to fatty liver disease. Glucose is metabolized and used by all cells.

DIY Date Sugar

Stay tuned for upcoming features about CANDY WITH BENEFITS  Super Healthy Candy product ingredients: 
  • Chocolate
  • Coconut
  • Raw Honey
  • Maple Syrup


  • Sensory Specific Satiety
  • Bliss Point
  • Full Mouth Feel

Still hungry for more? 
Please visit my recipe collections 
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