Dates Nutrition - Benefits of Dates

You might have had dates mixed into energy bars (you’ll see them listed on Rx Bars and Picky Bars) or at a party wrapped in bacon. But have you considered their benefits? These small fruits often serve as a go-to to naturally sweeten foods, but they offer up more than a dessert-like taste—they’re also loaded with nutrients. Learn how dates’ nutrition can help your general well-being, as well as fuel your rides and help you recover too.
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Dates Nutrition | Benefits of Dates Bicycling

Dates pack lots of fiber, plus carbs
Most Americans need more fiber, an essential nutrient for helping to regulate your digestive system, prevent constipation, keep you full, and lower cholesterol, according to the Academy of Nutrition and Dietetics. Adults need about 22 to 34 grams per day, according to the 2020-2025 USDA Dietary Guidelines for Americans. And considering they’re packed with this system-regulating nutrient, dates can help you reach that daily number.

“Two dates contain 3.2 grams of fiber, but for some people, it’s hard to eat just two dates,” Bonnie Taub-Dix, registered dietitian, creator of Better than Dieting, and author of Read It Before You Eat it, tells Bicycling.

Of course, there’s a catch to having too much fiber, especially around your ride time—it can result in an unplanned pit stop. Taub-Dix warns that cyclists should monitor how their body responds to eating dates, as too many can lead to bloating and potential diarrhea in some people.

On the other hand, Taub-Dix says dates offer a source of energy for your rides. The tiny fruit consists of 70 percent carbohydrates, which comes from mostly sugars like glucose, sucrose, and fructose, according to a review published in the journal Food Research International. These carbs come in handy during a ride as they’re the primary fuel for your muscles. So if you want to give dates a try ...

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