Date Paste: What are the benefits and uses? - Ratinkhosh
Date paste benefits and uses

Date Paste: What are the benefits and uses?

Ratinkhosh R&D Team

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Date paste is one of the products made from Dates, which is the sweet fruit of palm trees. Dates are a healthy alternative to sugar in many recipes. Most people who want to avoid eating artificial sugar in their daily diet, add Date or its products to their snacks or recipes. Dates are so delicious, and Date paste is made by processing Dates and water to make a smooth paste. Let’s see how this paste is used in our daily lives.

What are the benefits of Date paste?

Date paste holds all the benefits that its fruit has:

It is very nutritious

Dates are so energetic because of the high amount of calories they have. Considering that the Date paste is made by blending 100 grams of Dates, it will have 277 calories. However, since you don’t eat all the Date paste in one serving, it won’t affect your weight unless you overeat it. Dates also have minerals and vitamins that the body needs per day. It contains magnesium, potassium, iron, and vitamin B6.

Date paste is easy to digest

Since Dates are high in fiber, you can be sure that you won’t have any problem digesting Date paste. Fiber promotes regular bowel movement and helps the digestive system. Therefore, people who may have a problem digesting different foods, especially fruits, will be happy with this product. Moreover, the fiber can control blood sugar too. That’s why eating Dates won’t spike up the blood sugar so quickly. However, it is still recommended to have an eye on the amount of Date paste you eat in your daily diet.

Dates are high in antioxidants

One of the benefits of antioxidants is that they reduce the risk of several diseases. Antioxidants can protect the cells from free radicals. Studies show that Dates have the highest antioxidant content compared to other fruits. It can reduce the risks of diabetes, some types of cancer, and Alzheimer’s disease.

Eating Dates may improve brain health

Since Dates have anti-inflammatory properties, eating them can improve brain health by reducing the risks of inflammatory diseases that may be harmful to brain function. As mentioned earlier, Dates can prevent the symptoms of Alzheimer’s disease.

Date paste can improve bone health

Dates contain minerals, such as phosphorus, potassium, magnesium, and calcium, all have benefits to the bones. Therefore, eating Date and its products can decrease the risk of bone-related conditions like osteoporosis.

Date paste recipes

Date Paste Uses

You may wonder how you can use this delicious and tasty paste. Here are some of the uses of Date paste.

  • Date paste is usually used as an alternative to sugar in different recipes. Therefore, you can make various cakes, desserts, sweets, and biscuits using this product.
  • Date paste can add a distinctive sweet taste to salads.
  • It is also possible to consume it individually in the morning to gain more energy during the day.
  • People who like sweetness in their dishes sometimes add Date paste to different cuisines, such as soups, stews, or sauces.
  • You can simply spread Date paste on toast and eat it.
  • It is a preferred ingredient for different diets, such as vegan and paleo diets.

Is Date paste good for people with diabetes?

People with diabetes should avoid eating foods that may spike blood sugar quickly. The amount of sugar in foods is measured by the glycemic index, called GI. There is a scale between 0 to 100 for this measurement that shows if a food is bad for diabetics or not. The GI between 0 to 55 is considered low, between 55 to 70 is moderate, and higher than 70 is high.

Fortunately, despite being as sweet as sugar, Dates have a low GI, which is between 44 to 53, depending on the type of date. Therefore, it is still healthy for people with diabetes to add Dates and Date paste to their diet. However, they need to take care of the amount of Date paste they consume per day because if they overeat this natural sweet, it may affect their blood sugar level.

Date paste vs Date syrup

The other product that is made from processing Dates is Date syrup, which is somehow similar to Date paste. You may wonder how to recognize them from each other. Here we mention the differences between Date paste and Date syrup.

Date syrup is much like honey, with a light and thin texture. It doesn’t have the pulps of Date, and the process of making Date syrup is more complex than Date paste. It also has more concentrated sugar than Date paste.

How to make date paste at home?

It’s very easy to make Date paste at home. If you have high quality fresh Dates, making Date paste will only take 5 minutes.

  • First, pit the Dates. (2 cups of Dates will give you 26 tablespoons Date paste)
  • In a large bowl, blend the pitted Dates and ½ cup of water until it gets very smooth.
  • With a spoon, scrape down the bowl to see if all the Dates have been mixed.
  • Store the Date paste in an airtight container.

Uses of date paste

How to store Date paste?

Date paste will have a long shelf life if you keep it in the refrigerator or any other cold and dry place. You can also freeze this product and use it in different recipes anytime you like. Generally, Date paste doesn’t go wasted very soon. It is fresh up to 3 months but still usable after this period.


Bottom Line

Date paste is one of the most useful products in the bakery and confectionery industry. It is mostly used instead of sugar in different recipes. Since eating Dates on moderate won’t raise blood sugar, people with diabetes can add this product to their diet and enjoy eating different cakes and sweets made by Date paste. Moreover, making Date paste is very easy. People can easily make it at home by blending pitted Dates and water. If you want to buy the pre-made Date paste, check the ingredients to make sure it doesn’t have any additives, such as sugar.

Date Paste: What are the benefits and uses?

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