The inherent sweetness and the remarkable nutritional profile of dates have made them one of the most sought after superfood. They have been a staple in many cultures around the world for centuries. This is mainly due to the health benefits they offer naturally. This chewy goodness comes from the date palm trees that are usually found in the Middle Eastern regions. There are different types of dates available these days, which are classified based on their taste, texture and region they are cultivated. This content will provide more information on dates, nutrient content and their health benefits. 

Health Benefits of Consuming Dates

A recent survey conducted by the International Nut and Dried Fruit Council showed that 68% people included dates in their diet and snack routine due to their health benefits. Most of them also claimed that dates helped with their digestive health and functions. Scientific studies have shown dates’ potential to support numerous health characteristics. This includes different options, from regulating the blood sugar levels to supporting the heart functions. Many people also take moderate amounts of dates for diabetes. 

As more and more people are looking for an option to know more about the natural dates nutrient content, this article is designed to serve as a guide. Below mentioned are some of the popular varieties of dates and their distinct characteristics:

Medjool

Medjool dates are one of the most popular varieties, which are also known as the “king of dates”. This is mainly because of their huge size, rich, caramel-like flavor and soft texture. They have a brown slim wrinkly skin which is tightly merged with the flesh. Medjool dates are packed with antioxidants, dietary fiber and also potassium. They also have numerous phytochemicals with anti-inflammatory properties.

You can consume medjool dates as a stand alone snack, topped on smoothies and ice creams or even as a natural sweetener in different recipes. Due to their delicate texture, they can be easily incorporated into different types of smoothies and energy bars. 

Deglet Noor

Another popular variety that you can find in the stores is Deglet noor. They have a sweet, delicate flavor and a firm texture. These dates have a very dry texture and are also smaller in size when compared to the medjool varieties. They are considered as an excellent source of dietary fiber, potassium and B vitamins.
The harder texture of these dates make them a great addition to cookies, breads and cakes. This is one of the main reasons why they are mainly used in the baking process that requires dates. They are also mainly added in trail mixes and mueslis.

Barhi

Barhi dates are praised for their exceptional sweetness. They are mainly eaten while they are still tender, usually in yellow color before they turn brown. Barhi dates are typically eaten fresh, which have an apple-like texture. However, when they ripen, they get softer and have a caramel-like texture. This date variety is also packed with high amounts of potassium, fiber, as well as natural sugars. They are mainly consumed as a stand alone snack or as a part of fruit salads and other desserts. They blend perfectly well with savory and sweet dishes. 

Zahidi

You can see Zahidi dates mostly in medium size cylindrical shapes. They have a golden brown hue, a firm and chewy texture. They have a moderate sweet flavour, which is something similar to honey. These dates are considered as a good source of dietary fiber, iron and potassium. As they have less moisture than other options, they are also suitable for longtime storage. This versatile date is used for baking, cooking and also as a stand alone snack. You can easily chop them and add to salads, smoothies and other desserts for a crunchy texture. 

Ajwa 

Ajwa dates are medium sized dates with a meaty texture. They are mainly native to Medina, Saudi Arabia. They have a deep brown to black color and can be easily distinguished from other varieties. They have a sweet caramel-like flavor, which is highly valued and consumed in the Islamic traditions. When it comes to nutrition, they are packed with high amounts of potassium, fiber and different types of antioxidants. They contain flavanoids, a type of antioxidant known for its anti-inflammatory properties.
Some studies have also found that Ajwa dates may have cardiovascular benefits. Ajwa dates are mainly used in different types of beverages and sweets or even consumed as a delicacy.

Tips to Choose the Best Quality Dates

Dates are moderately expensive when compared to other healthy foods. Thus, it is important to make sure that you are getting the best for the money you pay. Choosing the right types will help you to enjoy the complete health benefits they offer while experiencing their distinct flavor. Different varieties also have different glycemic indexes and sugar content. Thus, when you are choosing a variety, it is important to understand the raw or dry dates benefits for sugar patients​. Choosing the appropriate type will help you to enjoy maximum health benefits.
When it comes to choosing the right type of dates, you have to focus different factors that are mentioned below:

Visual Appeal: First and foremost, it is the visual appeal that plays an important role when it comes to choosing the right quality dates. They should have a uniform hue like yellow, golden brown or dark brown based on the type of dates you choose. You can decide on the freshness of the dates based on the wrinkles on the skin. 

Texture: If you get a chance to feel the texture, understand that good quality dates will have a silky and slightly sticky feel when you press gently. However, if a date is excessively dry or mushy, it might not be up to the mark. As each date variety is different from another, it is important to know what type you are choosing. 

Smell: Fresh dates will have a splendid, mild, sugary scent. However, if it is smelling sour or fermented, it might be a good idea to avoid it as this can be a sign of degradation.

Taste: A fresh, good quality and naturally rich dates should have a pleasant taste. However, if they are tasting sour, or something disagreeable, they might not be of the right quality. 

Closing Thoughts

All in all, dates are an adaptable superfood that have many health benefits. Every variety, from the famous medjool to the highly valued Ajwa, offer many nutritional benefits and flavor profile. Thus, when choosing the best quality dates, it is important to consider the above factors, buy the right quality and store them correctly. With these things in mind, adding dates to your diet can improve your overall health and well being. 

FAQs

What are the key factors for choosing quality dates?

When looking for good quality and fresh dates, it is important to choose the ones that are plump, shiny and free from any type of cracks. It should not have any type of crystalized sugar on top. 

Which type of dates have high nutritional benefits?

Medjool dates are considered to be very nutritious. They are rich in antioxidants, dietary fiber, iron and potassium. 

How can I tell if the dates are of bad quality?

Bad quality dates can be too dry or even overly hard. Some may taste sour or fermented. It is important to avoid such dates. 

Are organic dates better than regular ones?

Yes, organic dates are better than the normal ones as they are cultivated without using any type of pesticides or fertilizers.

How can I store dates for a longer duration?

It is important to store the dates in an airtight container in a cool and dry place. This will help you to maintain its freshness and quality.