9 Impressive Health Benefits of Eating Dates (Khajoor)

Last updated on January 2nd, 2024

Why are dates important? Dates, also known as Khajoor, are a tasty, sweet fruit that originated in Egypt or Mesopotamia. While it is common knowledge these days that too much sugar should be avoided in one’s daily diet. So, one should consider black dates a beneficial fruit in one’s daily diet.

While dates with seeds are high in natural sugar, white, refined, and processed sugar are not recommended because they only provide empty calories with no other nutrients. Dates, on the other hand, have a slew of health advantages. Date added to the daily diet is not only tasty but also high in antioxidants and fiber, both of which have health benefits. Let’s take a closer look at some of the benefits of its use.

Nutritional Values of Dates

As per the USDA, FoodData Central, the following nutrients are found in a 3.5-ounce (100-gram) serving (1):

This table represents several nutrients and their amounts present in 100 g of dates:

Nutritional Value of Dates
Nutrients (in 100 grams of Dates) Its amount
Calories 277
Carbohydrates 75 grams
Fiber 7 grams
Protein 2 grams
Potassium 696 mg
Copper 0.3 mg
Manganese 0.2 mg
Iron 0.9 mg
Vitamin B6 0.2 mg

Antioxidants are abundant in this food, as per the NLM. Flavonoids are antioxidants linked to a lower risk of diabetes, Alzheimer’s disease, and certain cancers. Carotenoids have been shown to improve heart health and may reduce the risk of eye disorders such as macular degeneration.

Phenolic acid is an anti-inflammatory compound that may reduce the risks of cancer and heart disease. Natural sugar is used as a sweetener; as a result, dates are extremely sweet and have a subtle caramel flavour.

they make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants they contain. Dates have nearly 7 grams of fiber per 3.5-ounce serving, a great way to increase your fiber intake. Constipation can be avoided with the help of fiber. It aids in the formation of stool, which encourages regular bowel movements.

Read More: Is Apricot Good for Diabetics?

Glycemic Index of Dates

Khalas had a glycemic index of 35.5, Barhi had a glycemic index of 49.7, and bo ma’an had a glycemic index of 30.5. The outcomes for bo ma’an and the other two varieties differed significantly.

Dates have a low glycemic index, making them a good choice for people with diabetes. Some date varieties appear to have significant and unexplained differences in glycemic index. Nonetheless, this study’s three types of dates may help diabetic patients control their blood sugar and cholesterol levels.

Read More: Is Jamun Good For Diabetes?

Khajoor For Diabetes: Dates Health Benefits

Dates Benefits Khajoor Benefits

Benefits of khajoor(Dates)

Dates Are Antioxidant-Rich

As previously stated, eating khajoor for diabetes is beneficial as it contains antioxidants. Thus making raw dates effective free-radical scavengers, as previously stated. Free radicals, also known as free oxygen atoms, attack healthy cells in your body.

So this causes damage to their cell walls and, in some cases, inflammation. Free radical damage is a concern as people age, so eating antioxidant-rich foods like dates can help delay the onset of ageing symptoms.

Help Control Blood Sugar

Another one on the list of benefits of Khajoor is blood sugar regulation. Yes, dates are sweet, but it’s important to remember that their sweetness comes from naturally occurring sugar, not refined sugar. Most people think of refined sugar when they think of something sweet and unhealthy, and it’s well known for increasing the number of calories in your bloodstream that aren’t being used. Because these unused calories are used to utilise your body’s vitamins and minerals, their consumption can result in a nutritional deficit, which is undesirable. Dates have natural sugar that is much easier to digest and does not affect blood sugar levels. Even in some studies conducted by the NLM, it’s shown that Khajur is good for diabetes as it helps reduce fasting plasma glucose levels.

Beneficial In High Blood Pressure

About six dates can provide over 80 milligrams of magnesium on average. And if you know anything about this vital mineral, you already know that it can assist you in maintaining a healthy blood pressure level (based on findings of Harvard). Constriction of the blood vessels can be caused by an uncontrolled salt intake (which can enter your system through any meal you eat). On the other hand, a healthy dose of magnesium can help counteract the adverse effects of salt by acting as a dilator in the vessel’s inner lining, allowing blood to flow freely throughout the body.

Simple To Include In Your Diet

Dates are delicious snacks that can be used in a variety of ways. They’re frequently served with almonds, nut butter, and soft cheese.

Dates are also highly sticky, making them ideal for a binder in baked goods like cookies and bars. You can make healthy snack bars or energy balls by combining dates with nuts and seeds, as shown in this recipe.

Read More: Coconut Milk For Diabetics

Excellent Source of Calcium

When it comes to maintaining bone density, potassium is a must-have mineral. Some potassium salts can neutralise bone-eroding metabolic acids. These acids are the ones that remove calcium from your bones’ surface.

Moreover, a single date contains 170 milligrams of potassium (approx), which is a healthy dose. As a result, we can say that dates have immense health benefits for maintaining the density of your bones.

Beneficial for Cardiovascular Health

Dates contain magnesium, which helps to dilate blood vessels and maintain healthy blood pressure. Maintaining healthy blood pressure is one of the most important factors in preventing clogged arteries. Because of its dilating effect, magnesium helps to prevent atherosclerosis, which is caused by cholesterol or other substances clogging blood vessels. As a result, we can conclude that eating dates aids in reducing cholesterol. Moreover, according to a study by the NLM (National Library of Medicine), dates improve cardiovascular health.

Improves Mental Well-Being

Vitamin B is a crucial component of acetylcholine, a memory neurotransmitter abundant in these sweet little fruits. Eating dates in a controlled and significant amount can help keep your neurotransmitters nourished and your brain’s activity healthy. These vitamins also contribute to the antioxidant properties of dates. They protect your brain cells from free radical damage and delay the onset of degenerative diseases like Parkinson’s and Alzheimer’s.

Read More: Peas For Diabetics

Encourages Healthy Weight Gain

Dates are a healthy way to gain weight because they don’t contain refined sugar. Insulin quickly breaks down and converts the naturally occurring sugar in these fruits to energy. As a result, they can provide you with everything you need for your workout, which can help you lose weight and gain muscle mass. So, if you’re looking for a delicious pre-workout snack, then dates can benefit you.

Beneficial for Skin

What other benefits could eating vitamin-dense food as a date provide? So far, we’ve avoided discussing your skin. Vitamin C, abundant in dates due to its nutrient-dense composition, nourishes your skin cells. Vitamins also improve your skin’s ability to retain water, keeping it moisturised.

Is it Possible to Prevent Night Blindness? What is the Use of Dates?

The inability to see clearly at night or in poor lighting is called night blindness. It is a symptom of a retinal problem rather than a disease in and of itself. One of the most common causes of this defect is a vitamin A deficiency, making a date an ideal food item for combating this disorder because dates are high in vitamin A.

Dates, high in fiber, vitamins, and minerals, have long been popular, and their health and beauty benefits are well-known. So, if you’re looking to boost the nutritional value of your regular diet, it’s safe to say that a few of these sweet little fruits won’t hurt.

Read More: Papaya Benefits and Glycemic Index

Delicious Date Recipes

They can be eaten as a snack, blended into smoothies, or used as a natural sweetener in a variety of dishes and desserts.

Make some semolina ma’amoul cookies and stuff them with sweet, delicious dates.

List of Ingredients

  • A dough
  • Semolina (2 cups)
  • 1.5 cup flour (all-purpose)
  • 1 pound butter (or ghee) softened
  • 1.5 teaspoon cinnamon powder
  • 1.5 teaspoon (optional) of ground mahlab
  • A quarter cup of powdered sugar (for dusting)
  • A syrup
  • Sugar (1 cup)
  • Water (0.5 cups)
  • 1 tbsp rose water or orange water
  • Stuffing
  • Medjool dates, 34 pound
  • 1 tbsp. butter (or ghee) melted
  • 1 tbsp rose water or orange water
  • Sesame seeds, 1 tbsp.


In a small saucepan over medium heat, combine the sugar, water, and orange water and bring to a boil. 1 minute at a boil

In a food processor, pulse the dates (or chop by hand) until paste forms. Pulse several times to incorporate the butter. Put everything in a small bowl and set it aside.

In a large mixing bowl, combine the semolina and flour and, using your fingers, incorporate the butter. Pour in the cooled syrup and work the dough until it is soft.

Preheat the oven to 325 degrees Fahrenheit.

Make a ball out of a walnut-shaped lump of dough. Make a dent in each center with your thumb, then fill with a teaspoon of filling. Press it up and around the filling, then roll it into a ball to seal the dough. Flatten slightly into the disc, make decorative crosshatch marks with the fork on top, or press into a maamoul mold.

Cook for 20-25 minutes or until golden brown. Allow cooling after removing from the oven. Powdered sugar is sprinkled on top. Please keep it in an airtight tin or container.

For beautiful finger food, stuff dates with coconut and pistachios


Checklist of Ingredients

  • 1/2 cup pistachios, shelled
  • a pinch of salt, coarse
  • 16 pitted dates
  • 1 tbsp. shredded unsweetened coconut, toasted


Using a food processor, combine the pistachios, coconut, water, and cinnamon. Pulse for 2-3 minutes, scraping down the sides if necessary, until a thick paste forms.

Divide the mixture into one-teaspoon portions and stuff them into the dates.

Serve immediately, or store in an airtight container in the refrigerator for up to a week.

Read More: Is Mushroom Good for Diabetes Patients?

Side Effects of Dates

Side Effects of Dates

Other than the benefits of Khajoor in diabetes, here are some possible side effects too:

  • Obesity
  • Asthma
  • Sugar levels in the blood
  • The feeling of being bloated
  • Kidney disease
  • Allergic reactions
  • Stomach ache
  • Constipation
  • Skin rash

Khajur and Diabetes: Can Diabetics Eat Dates?

Dates have a low GI, making them a good choice for people with diabetes. Furthermore, dates have a medium GL, making it a good idea to eat one or two fruits at a time.

Despite being high in calories, Khajoor is good for diabetes. Dates are also high in nutrients and antioxidants, which are linked to a wide range of health benefits.


Dates have a high nutritional profile and are naturally sweet.

Their fiber, in particular, may help with digestion and heart health while also lowering your risk of developing a variety of chronic diseases. When eaten in moderation — no more than 1 to 2 dates at a time — they’re safe for people with diabetes.

Read More: Chia Seeds Benefits and Recipes

FAQ’s (Frequently Asked Questions)

Is date palm good for your health?

Dates are tropical fruits that are harvested from date palm trees. One of the world’s healthiest fruits is known scientifically as Phoenix Dactylifera.

Is it healthy to eat lion dates? What are the benefits of eating dates?

Dates fruits are delicious and nutritious to include in your diet. Vitamins, minerals, fiber, and antioxidants abound in them. From better digestion to a lower risk of disease, these things could make you feel better.

What is the content of protein in dates?

A single date contains 0.43 g of protein—the dates’ calories one piece of 282 approx.

Is it true that raw dates are better than dried dates?

In comparison to fresh dates, dried dates nutrition have a much higher fiber content. Dates are also good for preventing heart disease.

What are the advantages of eating soaked dates first thing in the morning?

Eating dry dates soaked in water overnight benefits early in the morning. It gives your body the boost of energy that it desperately requires. Additionally, eating these first things in the morning aids in the elimination of intestinal worms. Dates can also help to cleanse vital organs and improve the health of the heart and liver. Antioxidants give your skin and hair a healthy glow.

What is the difference between Chuara and dates?

Dry dates, also known as ‘Chuara’ in Hindi, are a versatile natural remedy for a variety of health problems. Date fruits have numerous health benefits, ranging from increased energy levels to improving cardiovascular health. You can eat them to improve your appearance.

Last Updated on by Dr. Damanjit Duggal 


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