Benefits of Dates and Syrup

  • Dates and Syrup can be used as a replacement for white sugar
  • Date syrup can be used in many dishes
  • The benefits of date syrup are similar to the benefits of dates

Date syrup is a common pantry item throughout the world. It is also a healthier alternative to white sugar as it has many nutritional properties including nutrients like magnesium, potassium, and vitamins A, C, and D.  

Dates also contain vitamins C, B1, B2, B6, and A. The high iron rate in the composition of dates is good for anemia. In addition, beta-carotene in dates strengthens memory. Storing dates and syrup in the refrigerator after opening can help ensure a quality and safe product for use.

Dates vs. White Sugar

So, what is the difference between date syrup and regular white sugar? For now, sugar is generally highly processed and refined from sugar beets or sugar cane. Additionally, sugar has little to no nutrient content besides calories and carbohydrates. On the other hand, date syrup is sweetened from the sugars of naturally-ripened date fruits.

How to Make Dates Syrup

Date syrup only contains two ingredients –  dates and water. To make dates syrup, first, soak dates in hot water to soften them. Then, you’ll want to mash them and filter them through a cheesecloth to allow the liquid to pass through. Repeat this step to retrieve even more liquid. To make it into syrup, you’ll simmer the liquid in a pan until a thicker consistency is achieved.

Nutritional Benefits of Dates Syrup

Date syrup has high antioxidant activity. Antioxidants can neutralize free radicals. Date syrup contains additional vitamins and minerals, as well. The nutrients are concentrated, providing more than 3% DV of potassium, 1% DV of calcium, and 2% DV of magnesium in every tablespoon.

Dates are rich in plant-based compounds, which may reduce the risk of certain diseases, like heart disease. It has a low glycemic index and increases the nutritional value of these foods.

Uses of Dates Syrup

Date syrup can be used as a drizzle over ice cream, oatmeal, or pancakes. Date syrup can also be used on savory foods like grilled cheese or a turkey panini.  While it may not be widely available at most cafes right now, date syrup can be used to make any type of coffee. As a liquid sweetener, date syrup can be used in hot and iced coffee drinks.

Proper Storage of Dates and Syrup

If buying date syrup from the store, you generally will need to refrigerate it after opening to help it last longer. 

Refrigeration is an important tool to help slow the growth of bacteria or harmful organisms. Not only can refrigeration help your product last longer, but it can also help to thicken your syrup to the correct consistency.

One of the most common uses of date syrup is to use it as an alternative to white sugar, as date syrup has the same effectiveness as a sweetener but has nutritional properties. Date syrup consumed in moderation can be an excellent addition to a healthy, balanced diet. Date syrup is a great alternative, as it has all the sweetness you need with no harmful side effects! 

Try buying or making your date syrup to use in your cup of coffee. Keeping date syrup in an airtight container and refrigerating it can help extend its shelf-life and keep it from going rancid.


Date syrup has many uses, primarily as a sweetener. Date syrup is healthier than other sweeteners like white sugar or corn syrup. Dated and syrup is a nutrient-dense sweetener. It is easy to make content and pairs well with both hot and iced coffee. Storing it in the refrigerator will allow for the best results and the longest shelf-life.

Scientific Information

Antioxidants: A substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products.

Magnesium: Magnesium is a nutrient that plays many crucial roles in the body, such as supporting muscle and nerve function and energy production

Potassium: Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance

Glycemic index: A measure of how a particular food will cause a spike in one’s blood sugar and the size of this spike

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