- Dates have a low glycaemic index (GI value). Low GI foods, when eaten regularly in moderate portions at a time, generally provide a slow release of energy, improve blood glucose control, may elicit a higher feeling of satiety and may decrease the risk of non-communicable diseases in the long term.
- Dates are high in dietary fibre. The soluble dietary fibre in the dates play a role in glucose absorption and maintaining a healthy blood cholesterol level, while the insoluble dietary fibre helps to keep the gut healthy and contributes to regular laxation, thereby helping help to treat constipation.
- Dates are a source of copper. By being a source of copper, dates contribute to the normal functioning of the immune system and to the normal maintenance of bones, teeth, hair, skin and nails.
- Available both fresh and dried, dates can be substituted for raisins in baked goods, combined with nuts and rolled oats in granola.
- It can be used as a sweet counterpoint in chicken- or lamb-based stews.