GEM GLOSSARY: DATES

GEM GLOSSARY: DATES

Don’t Be Afraid of a Little Natural Sugar!

At first glance, dates get a bad rap for being “filled with sugar” — and some may even say they "aren’t good for you." Don’t worry, dates, GEM’s got your back. We're here to set the record straight.

🌴 A Brief History of Dates

There are hundreds of date varieties — from Medjool to Barhi, Halawy, and Thoory. Historically, nearly every part of the date palm has been used: from the fruit itself to the wood and leaves for fences, baskets, and rope.

The fruit goes through stages of ripening: Harbabauk, Kimri, Khalal, Rutab, and Tamr (source). Dates become edible in the final three — Khalal, Rutab, or Tamr — with Tamr (dried) being the most common today.

☝ Debunking the Sugar Myth

Despite their sweetness, dates have a low glycemic index (GI ~42), meaning they release glucose slowly for sustained energy (source).

• Corn flakes GI: ~81 😱
• Soda GI: ~61

No sugar crash here — just slow, steady energy.

😊 Nutritional Value

Dates are rich in essential minerals like iron, zinc, and potassium — yes, you can swap your banana for a few dates (source).

They're packed with magnesium, which supports muscle and nerve function, and plays a key role in energy production. A magnesium deficiency can lead to anxiety, fatigue, and cramps.

With calcium and phosphorus, dates also support bone health. Plus, they deliver vitamins A, K, thiamin, riboflavin, niacin, and folate.

Dates are also a supportive food for nursing mothers. They’ve been used traditionally to help support milk production, thanks to their nutrient density and natural sugar content that helps replenish energy postpartum. A sweet treat with benefits for both mom and baby? Yes, please.

💥 Antioxidant Power

Thanks to their phenolic compounds, dates are rich in antioxidants that reduce oxidative stress and fatigue (source, source).

Phenolic compounds = powerful, natural antioxidants.

They may help prevent inflammation and protect against neurological, cardiovascular, fungal, and bacterial diseases.

❓ Why Are Dates in GEM?

Beyond all the nutrients, dates help bind our powders, fruits, and seeds together. They add a rich color and hint of natural sweetness — no added sugars needed.

👀 How Else Can I Snack on Dates?

• Feeling low blood sugar? Grab a date, not a candy bar.
• Post-workout? Salted dates are a natural recovery fuel.
• Craving something sweet at night? Try a date filled with almond or peanut butter. You won’t regret it.

Sources

1. Healthy But Smart
2. Harvard Health
3. Well + Good
4. Science Letters
5. ACS Publications

Image credit: Logan Lam / WallpaperFlare