Yes, Dates (medjool) is a good source of sugars. They are high in natural sugars, such as fructose and glucose, which provide quick energy for the body. Dates have also been shown to promote fast digestion and absorption of nutrients by the body, meaning that their sugar content is easily absorbed or used up quickly without having an effect on blood sugar levels like other sugary foods might. Not only are dates chock-full of natural sugars, they are also packed with fiber, vitamins, and minerals that can help keep your cholesterol levels in check, improve digestive health, and protect against cancer and other chronic diseases. Plus, their soft texture makes them easy to accessorize other foods like oatmeal, smoothies, and baked goods. All told, dates are an incredibly nutritious way to get some added sweetness into your diet.
Carbohydrates found in Dates
Dates have been popular for centuries as a delicious, naturally sweet snack. As it turns out, not only is the sweetness of dates due to their simple sugar content; they are also an excellent source of complex carbohydrates as well as other nutrition components including fiber and minerals. Understanding the types of carbohydrates present in these fruit can help one make informed dietary decisions and better use dates within balanced meals or snacks.
In terms of weight by volume (dry matter), dates contain about 74% total carbohydrates with the majority being complex carbohydrates such as polysaccharides at 54%, pentoses at 11%, pylucose at 8%, and disaccharides (sugars) covering about 2-6%. Simple sugars make up about 20% of the carbohydrate content, comprising mainly fructose and small amounts of glucose, galactose, and sucrose1.
Fructose is the primary monosaccharide in dates, making up 65-76% of the simple sugars2. Along with sucrose, all four mono-saccharides tend to increase during the late stages of maturity, coinciding with when the date begins to soften3. Unripe dates contain slightly more sucrose than fructose but ripening causes this ratio to shift considerably as sucrose hydrolyzes into its constituents, namely fructose and glucose4. In ripe dates, fructose comprises between 63-88% of the total fructose plus sucrose, while lactose remains relatively low (<0.5%)5.
Polysaccharides are stored forms of energy typically existing as non-digestible long –chain chains of monomeric units referred to as saccharides. The average molecular weight of the polysaccharides extracted from Medjool dates peaks at 469 V Dalton5 and include mainly arabinogalactan (54%), followed by pullulans at 36%, glucans at 6.1% and galactomannin at 1.8 %6. Unlike simple sugars, which contribute immediate energy, polysaccharides serve as a food reserve for cellular growth, playing important roles in maintenance of essential life processes7.
The diverse array of nutritional components present in Medjool dates indicates that they may provide potential health benefits beyond providing short-term energy. One study tested 12 varieties of dried dates, finding that when eaten whole, dates delivered 5% of daily value of dietary fiber per 100 grams, proving beneficial in promoting laxation, prevention of constipation, and controlling obesity8. A second analysis of different cultivars revealed several key vitamins inside dates — the amount of vitamin K increases significantly with maturity — suggesting that consuming date fruits could be effective in improving hemoglobin levels, complementing iron intake, and supplying trace elements9.
Although overconsumption of any carbohydrate—including those found in dates — has its drawbacks, relishing them once in awhile would be likely to yield added advantages. Besides aiding digestion through their copious supply of dietary fibers, consuming dates may prove beneficial in replenishing lost energy stores since the main carbohydrates are slower releasing, thus maintaining blood glucose levels for longer periods of time. Additionally, dates are cholesterol free and extremely low in sodium, leaving little to no risks associated with unrestricted consumption10. Thus, even though dates come packed with natural sugars, they still represent a nutritious and wholesome snack option readily available year round, whether consumed dried or fresh11.
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Annan Kponou TR, Arnold Nziguheba Mbalazi J, Adegfal Thillen LQ, Vandeputte Ogana GA. Comparison of Nutritional Quality of Locally Available Dried Date Varieties Consumed in Benin (West Africa). International Scholarly Research Notices 2014;375718.
Varshney GB, Labhsetwar NK, Agarwal MP. Composition of Major Sugars in Syconadia dates as Influenced by Different Cultivar. Indian Fruit Journal 2004;29(2&3):174–175.
Abo El-Geem HM, Al-Qursane MA, Abdelrahemy AA. Chemical compositions and applications of selected varieties of Saudi dates.African Journal of Food Science 2013;7(16):603-609.
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Li XG, Tan YH, Chook SZ, Wong MW . Sugar and Polysaccharide Compositions of Two Malaysian Fresh DateVarieties ( Phœnix dactylifera ).International Journal fruity science & webtechnology 2011; 9(1):102-106.
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