Date paste is a trendy new sweetener that is made from blending dates and water until the mixture becomes viscous. It has been touted as a healthy sweetener option. But is it really healthier and worth trying?
Many nutrition experts agree that date paste heaps up with other alternative sweeteners. A registered dietician and founder of Tovita Nutrition Leah Silberman said, “I don’t feel strongly that it’s better than other natural sweeteners, but it’s definitely a good option!”
She added, “While the sugar content per tablespoon amount of many natural sweeteners are comparable, they all offer different health properties. For example, Manuka honey may have helpful antimicrobial properties, while dates are packed with polyphenols, vitamins, and minerals.”
The health benefits of date paste come largely from its fiber content, which maple syrup and honey lack. Dietary fiber helps promote gut health and digestion. One serving of dates can offer approximately 25% of the recommended dietary fiber for women.
The founder of OhCarlene Carlene Thomas, who is also a registered dietician, said, “It’s also a sweetener that works for you since it contains vitamins and minerals like potassium and copper.”
Jessica Cording, a registered dietitian and founder of Jessica Cording Nutrition, said, “Because it’s so sweet and concentrated, a little goes a long way with date paste, which I love. Its smooth texture also works very well in things like baked goods you want to keep moist.”
The fiber content in dates makes the paste to completely dissolve in light drinks; however, it goes nicely with thicker drinks such as smoothies. Date paste can also be added to roasted veggies and salad. She personally recommends topping your oatmeal with date paste.
On the other hand, Silberman said, “I advise my clients to choose whichever natural, organic sweetener they enjoy most because after all, a serving size (typically about one tablespoon) isn’t going to significantly contribute to their overall health. I’d rather see my clients enjoy the sweets they indulge in, versus sacrificing taste for minimal health benefits.”
Still, date paste is a form of sugar, irrespective of its fiber content and extra minerals. Cording said, “As with any sweetener, you just want to use it sparingly.”
