Dates vs. Table Sugar: Which Is Healthier?

Is date syrup truly a healthy alternative to table sugar, or is it just natural sugars wearing a different mask? This question was posed by Food and Wine to nutritionist Dr. Helen Brown, who explained the fundamental differences between dates and refined sugar. She clarified that dates contain fiber, antioxidants, and minerals (potassium and magnesium), which slow the absorption of their sugars into the bloodstream, whereas white sugar is entirely devoid of any nutritional elements.

According to a comparative nutritional analysis, one tablespoon of date paste (approximately 15 grams) contains 45 calories and 10 grams of sugars (fructose and glucose), while the same amount of white sugar contains 48 calories and 12 grams of sucrose. However, as Dr. Brown pointed out, the real difference is that dates raise blood sugar gradually due to their fiber content, whereas refined sugar causes a rapid spike followed by a sharp drop.

• Substitute white sugar with date paste in desserts and baked goods at a 1:1 ratio, while reducing the amount of liquids.

The expert noted that diabetic patients can consume dates in limited quantities (2–3 dates) as part of a meal containing protein, after consulting with their doctor. The report concluded that dates are not merely natural sugar, but a complete functional food; however, excessive consumption (more than 10 dates per day) may lead to weight gain and digestive issues.