Most dates in this country come from Egypt, Israel, Libya and Tunisia. In these countries, dates are considered a staple food. Growing areas include Arabia, the Canary Islands, the northern Mediterranean region, California and the Persian Gulf.

The date, also known as the “bread of the desert”, contains sugar, or rather a high proportion of fructose and glucose (over 60 per cent). Nevertheless, when consumed in moderation, dates are suitable for people with diabetes. Valuable dietary fibre and fructose cause insulin levels to rise slower. People with diabetes should always eat dates with or after meals (as a kind of dessert) to lower the impact on blood sugar levels.

Given the many carbohydrates they contain, dates are less suitable for a low-carb diet. As blood sugar levels become somewhat consistent after consuming a few dates (4-5 daily, depending on the size) and “cravings” are therefore prevented, this fruit can still assist people with losing weight. Glucose and fructose are relatively easy to digest and quickly increase your energy levels. Dates can therefore also be used in endurance sports.

Consequently, dates cannot simply be described as “calorie bombs” or even “fattening foods”. Dates are healthy and contain far fewer calories (300 kcal per 100g) than most sweets. They also support intellectual work, making them useful for students, office work, etc.

The potassium content in dates is almost twice as high as that of bananas. Dates are also rich in iron and zinc. Accordingly, this fruit has an alkaline effect. Potassium regulates the body’s water balance and can lower blood pressure.

The many healthy ingredients in dates can support the metabolism, the nervous system and the heart muscles and lower LDL cholesterol.

According to various studies, B vitamins can have a calming effect on people suffering from nervousness and general restlessness. B vitamins are also known to lower blood pressure. Dates contain B3 and B5 vitamins. So, this fruit can also be enjoyed in the evening without any problems. This is also down to the fact that dates contain amino acids. For example, the amino acid tryptophan is a precursor to serotonin. Tryptophan can be converted to melatonin. This hormone binds to nerve cells in the brain and can therefore also have a calming effect and relieve nervousness and insomnia.


Despite containing many carbohydrates and fructose, dates are very healthy, as they contain numerous nutrients, vitamins, amino acids and fibre.

Fresh dates contain more water and slightly fewer vitamins, calories and carbohydrates – an excellent alternative to sweets.

This fruit has a warming and stimulating effect on blood formation, strengthens the heart, boosts metabolism and protect the pancreas. Dates are rich in dietary fibre and are therefore beneficial for intestinal health and digestion.

Preparation of fresh dates

Briefly place the dates in cold diluted vinegar. Rinse well in cold water. Leave to dry on a fresh towel – dab briefly if it they are urgently needed. If they are stored in covered aluminum dishes in a cool place, they will stay fresh for a long time.


Cut fresh or dried dates open on one side. Remove the core and press in halved walnuts.

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