Are date squares good for you?

Date squares are a sweet baked treat made with dates, oats, butter or oil, and sometimes other ingredients like nuts or coconut. They have a soft, almost cake-like texture and are often sliced into bars or squares. Date squares have been around for decades and are popular in many parts of the world, especially in the Middle East and Europe.

Nutrition profile

The main nutritional benefits of date squares come from dates, which are the primary ingredient. Dates are an excellent source of various nutrients:

  • Fiber – Dates are high in fiber, containing 6.7 grams per 100 grams. This fiber is mostly insoluble fiber that promotes digestive health.
  • Potassium – Dates provide high levels of the mineral potassium, with 696 mg per 100 grams. Potassium supports heart health and muscle function.
  • Antioxidants – Dates are rich in antioxidants including flavonoids, phenols, and carotenoids that can reduce inflammation and oxidative stress.
  • Vitamins – Dates supply several B-vitamins such as niacin, folate, and vitamin B-6. They also contain some vitamin A, vitamin K, and vitamin C.
  • Minerals – In addition to potassium, dates provide magnesium, calcium, iron, zinc, and more essential minerals.

However, dates are still high in natural sugar despite their nutritional benefits. A 100 gram serving contains 75 grams of sugar. The sugar in dates is sucrose, glucose, and fructose.

The oats used in date squares also add some nutritional value:

  • Fiber – Like dates, oats are high in fiber with 10 grams per 100 grams.
  • Protein – Oats provide plant-based protein, with 16 grams per 100 grams.
  • B vitamins – Oats supply B vitamins thiamine, niacin, folate, and vitamin B-6.
  • Minerals – Oats contain the minerals manganese, phosphorus, magnesium, zinc, iron, and calcium.

However, date squares made with butter and added sugars have more calories and fat than date squares made with healthier oil options like olive or coconut oil.

Potential health benefits

Here are some of the potential health benefits associated with consuming date squares:

High in fiber

The fiber content of dates and oats makes date squares a good source of fiber. Fiber promotes digestive regularity and gut health. It also helps lower cholesterol and control blood sugar levels.

May lower blood pressure

Date squares are high in potassium, which can help lower blood pressure by balancing fluids in the body. Higher potassium intake is linked to reduced risk of stroke.

May reduce inflammation

The antioxidants in dates including flavonoids, carotenoids, and phenols have anti-inflammatory properties that may help lower inflammation throughout the body.

Provides energy

Date squares provide simple carbohydrates from the dates that can deliver a quick energy boost. However, they lack protein and fat, which provide more sustained energy levels.

Supports bone health

The calcium, phosphorus, and magnesium in dates and oats helps strengthen bones and teeth and prevent conditions like osteoporosis.

Potential downsides

Despite the potential benefits, there are also some drawbacks to consider if you eat date squares regularly:

High in natural sugar

While dates are a fruit, they are still relatively high in natural sugars like glucose, sucrose, and fructose. This makes date squares a high sugar food.

May spike blood sugar

The sugar content in date squares can cause a quick spike in blood glucose levels when consumed. This may be detrimental for people with diabetes or prediabetes.

Lacks protein

Date squares do not provide much protein, unlike other healthy treats like protein bars. The protein in date squares mainly comes from the oats.

Often high in saturated fat

Recipes that use butter can make date squares high in saturated fat. Opt for date squares made with healthier oils instead.

Low in nutrients

If made with just dates, oats, and sugar, date squares lack nutrients like healthy fats and complete protein. Opt for recipes with nuts or other add-ins.

Easy to overeat

The sweet taste and soft texture make date squares easy to overconsume in one sitting. Portion control is important, especially if you are watching your sugar intake.

Glycemic index

The glycemic index (GI) measures how quickly a food raises blood sugar. Lower GI foods cause a more gradual rise, while higher GI foods lead to rapid spikes.

Dates have a high GI of 103, indicating they are absorbed quickly into the bloodstream. Oats have a lower GI around 55. So date squares likely have a moderately high GI in the range of 70-80.

This means date squares can raise blood sugar faster than low GI foods like beans, nuts, and non-starchy vegetables. Those with diabetes need to be mindful of portion sizes of date squares.

Nutrition information

The exact nutrition content of date squares varies depending on the specific ingredients and recipe. But here are some general nutrition facts for a 1.5 ounce (40g) serving of plain date squares:

Nutrient Amount
Calories 120
Fat 3g
Saturated fat 1g
Carbs 24g
Sugar 16g
Fiber 2g
Protein 2g

How to make healthier date squares

You can modify date square recipes to make them a bit healthier:

  • Use olive, coconut, or avocado oil instead of butter
  • Add nuts like almonds or walnuts for more protein and nutrients
  • Use whole wheat flour instead of all-purpose flour
  • Replace some dates with less sweet dried fruits like apricots, figs, or prunes
  • Top with seeds like chia, flax, or hemp for extra nutrition
  • Swap out refined sugar for small amounts of maple syrup, honey, or coconut sugar
  • Cut squares into smaller sizes to control portions

Choosing recipes with more fiber, protein, and healthy fats can help slow digestion and keep blood sugar more stable after eating date squares.

Recommended intake

Date squares can be enjoyed in moderation as part of a healthy diet. Here are some guidelines for how often to indulge:

  • 1-2 small squares (1.5 ounces total) 2-3 times per week
  • Limit to 1 serving max per day
  • Consume with protein, fat, or fiber for better blood sugar control
  • Drink water to help offset the sugar content
  • Avoid eating late at night
  • Monitor portions if you have diabetes or weight loss goals

Always consider your total calorie, sugar, and saturated fat intake from other foods and be mindful of how date squares fit into your overall eating pattern.

The bottom line

Date squares can be a nutritious food when consumed in moderation, thanks to the fiber and nutrients provided by dates and often oats. The fiber and antioxidants in date squares may help promote digestive health, reduce inflammation, and support heart health.

However, date squares are still high in natural sugar and calories, so large portions should be avoided, especially by people with diabetes. Those looking to limit added sugar or saturated fat intake may want to be mindful of recipes with butter, oil, and refined sugar.

Overall, date squares are a tasty sweet treat that can be enjoyed occasionally as part of an otherwise balanced diet. Just be mindful of portion sizes and ingredients.

Leave a Comment