The Whole30 diet is a 30-day elimination diet that focuses on eating whole, unprocessed foods. During the 30 days, certain food groups like added sugars, grains, dairy, legumes, and alcohol are removed from the diet. The goal is to reset your metabolism and improve your relationship with food.
Many people wonder if date sugar, a natural sweetener made from dehydrated dates, is compliant with the Whole30 rules. In the opening paragraphs, I’ll provide a quick answer to this question and explain why.
Is date sugar allowed on Whole30?
No, date sugar is not compliant with the Whole30 diet. Although it is derived from dates which are a whole food, date sugar is still considered an added sugar. The Whole30 program prohibits all added sugars, including natural sweeteners like date sugar, coconut sugar, maple syrup, and honey.
During the 30 days, the only sweeteners permitted are fresh fruit, small amounts of dried fruit, and natural sweetness from vegetables. Date sugar is too processed and concentrated to be included.
Why is date sugar excluded from Whole30?
Date sugar is excluded from the Whole30 diet for a few key reasons:
– It’s an added sugar: Date sugar is derived from dates, but it’s not a whole food itself. The dates undergo extraction and dehydration processes to make a sugar product. This makes date sugar an added sugar, even though it’s natural.
– It’s concentrated: Dates are around 70% sugar by weight when fresh. Date sugar condenses the fruit’s natural sugars into a granulated sugar that is nearly 100% sugars. This makes it more concentrated than whole dates.
– It can trigger cravings: One purpose of eliminating added sugars in Whole30 is to reset cravings and your taste for sweetness. Date sugar is so sweet that it may trigger old cravings, which works against the program’s goals.
– It’s hard to control portions: Sugar is easy to over-consume, even natural sugar like date sugar. Portion control is important on Whole30 but difficult with a bag of date sugar.
So in summary, while date sugar starts from a natural source, the extraction process, concentration of sugars, and potential to spike cravings exclude it from the Whole30 diet.
What is date sugar?
Before explaining why date sugar doesn’t fit the Whole30 rules, it’s helpful to understand what date sugar is and how it’s produced.
How date sugar is made
Date sugar is made by taking whole, dried dates and processing them to extract the sugars. There are a few steps to make date sugar:
1. Start with dried, deglet noor dates. Other date varieties may also be used.
2. Remove any pits and stems from the dried dates.
3. Grind the pitted dates into a paste. This breaks down the fiber and binds the sugars together.
4. Spread the date paste onto trays and dehydrate it to form a solid mass.
5. Break the dried date paste into granules to form a free-flowing sugar product.
6. Further grind or mill the granules to achieve a fine, powdery texture similar to granulated cane sugar.
7. Package the finely powdered date sugar.
So while whole, pitted dates are the initial ingredient, extensive processing is used to extract the sugars and transform it into a granulated sugar product.
Nutrition facts
Since date sugar comes straight from fruit, it retains some micronutrients like potassium, magnesium, and manganese. However, its nutrition profile is dominated by sugars:
– Calories: 112 calories per 2 tbsp serving
– Total carbohydrates: 29 grams per 2 tbsp, of which:
– Fiber: 2 grams
– Sugars: 27 grams (includes glucose, fructose, sucrose)
– Small amounts of fat, protein, calcium, iron and potassium
As you can see, over 90% of the carbohydrate content comes from sugars. This makes date sugar more concentrated in sugars than whole dates.
Taste and texture
Date sugar has a sweet, caramel-like taste. The flavor is more complex than regular white sugar since it comes from dates.
It has a light brown color and a loose, granulated texture resembling brown sugar. However, it doesn’t melt or caramelize like brown sugar since it doesn’t contain molasses.
Date sugar can be used measure-for-measure in place of granulated sugar in recipes. However, it doesn’t dissolve fully so baked goods may have a slight texture from the grains. It’s often combined with liquid sweeteners like maple syrup to improve solubility.
Overall, date sugar provides concentrated sweetness with some natural date flavor. But its high sugar content and granulated form make it more like a sweetener than a whole food.
Whole30 Diet Overview
To understand why date sugar isn’t Whole30 compliant, it’s helpful to understand the principles of the Whole30 diet and rules for added sugars.
What is Whole30?
The Whole30 is a 30-day diet program designed to eliminate certain food groups, habits and cravings. It focuses on whole, nutrient-dense foods and avoids processed foods and added sugars.
Here are the basics of the Whole30 diet:
– Duration: 30 days exactly, no more or less
– Eliminated foods: Added sugars, alcohol, grains, legumes, dairy, carrageenan, MSG, sulfites
– Allowed foods: Meat, seafood, eggs, vegetables, fruits, natural fats, herbs/spices
– No weighing or measuring food during the program
– Focus on meal planning and preparation
– Reintroduction phase after 30 days to see personal reactions to food groups
The program is designed to “reset” your metabolism, digestive system, and habits around food and cravings. It’s not meant as a weight loss diet but rather an elimination program.
Whole30 rules on sugar
Sugar is one of the key food groups eliminated on Whole30. Here are the rules for sugar:
– No added sugars of any kind, including natural sweeteners
– Allowed sweeteners: Fruit, some dried fruit, natural sweetness of vegetables
– Read ingredient lists carefully and avoid anything with sugar, syrup, nectar, etc.
– Check condiments, sauces, dressings for hidden sugars
– Avoid desserts, baked goods, candy, ice cream, and other sweets
– If it tastes sweet, it likely has added sugars
The program is very strict when it comes to sugar. Even natural sweeteners like maple syrup and honey are not permitted. The only source of sweetness should come from whole fruits and vegetables.
This helps reset your taste buds and cravings so you can better detect natural sweetness from whole foods. It should also improve blood sugar regulation.
Why Date Sugar is Not Whole30 Compliant
Based on the Whole30 guidelines, date sugar is clearly not compliant due to it being an added sugar. Here is a detailed explanation:
It’s an added sugar
Date sugar goes through extensive processing to transform date paste into a granulated sugar. While it starts from dates, the end product is very different than the whole fruit.
Since date sugar doesn’t exist in nature and requires processing to make, it is considered an added sugar. This automatically makes it excluded from the Whole30 diet.
It’s concentrated and refined
Dates are around 70% sugar by weight when fresh. Date sugar condenses their natural sugars down to nearly 100% sugar content. This makes date sugar more concentrated and refined than whole dates.
Whole30 avoids any foods that are refined and concentrated from their original form, including concentrated sugars or sweeteners.
It can trigger cravings
The sweet taste and high sugar content of date sugar risks triggering old cravings and habits. Even though it’s natural, it’s so sweet that it activates the same reward centers in the brain as regular table sugar.
This works against the Whole30 goal of resetting your cravings and taste buds. Any food that may trigger cravings is excluded.
It’s difficult to control portions
Sugars and sweeteners are easy to over-consume, even natural ones like date sugar. Having a bag of date sugar makes portion control very difficult.
On Whole30, you can’t precisely measure out portions of sugar or sweeteners. This makes date sugar off limits for the program.
It lacks nutrients compared to dates
When making date sugar, some fiber and nutrients are lost from the whole dates. While date sugar retains some minerals, it lacks the overall nutrition of whole dates.
Since a key principle of Whole30 is maximizing nutrient density, the refining process of date sugar goes against this goal.
Healthier Alternatives to Date Sugar on Whole30
Although date sugar isn’t permitted on Whole30, there are some healthier alternatives you can use instead:
Whole dates
Pitted medjool dates can be used to sweeten dishes like oatmeal, nut butters, smoothies, energy bites or pancakes. Since they are a whole, unprocessed fruit, dates don’t break the sugar rules.
The fiber in whole dates helps slow their sugar absorption compared to date sugar. However, portion control is still important.
Dried fruit
Whole dried fruits like raisins, apricots, cherries, etc can provide natural sweetness for recipes. Check ingredient lists for added sugars.
As with dates, the fiber provides a health advantage over processed date sugar. But sticky, dried fruits make portion control difficult.
Fruits
Fresh fruits like bananas, apples, pears, mangos, etc are unlimited on Whole30. Bake them into muffins, pancakes or crisps for sweetness.
Fruit provides fiber, nutrients and antioxidants beyond just natural sugars.
Vegetables
Many vegetables havehints of natural sweetness. Play these up in dishes by roasting or caramelizing vegetables like carrots, sweet potatoes, onions, winter squash, etc.
You can also sauté fruit into savory dishes to provide light sweetness.
Unsweetened apple sauce
Look for unsweetened apple sauce with no added sugars. Replace 1/4 of the flour in pancake or muffin recipes with apple sauce for moisture and sweetness.
Spices
Warm spices like cinnamon, nutmeg, ginger, allspice, and cardamom can create a sweet flavor in baked goods and desserts without any actual sugar.
Tips for Following Whole30 Sugar Rules
Cutting out added sugars for 30 days can be challenging. Here are some tips to make it easier:
Read labels carefully
Scan ingredient lists for any added sugar sources like cane sugar, brown rice syrup, fruit juice concentrate, etc. Also watch out for sugar disguising itself behind other names.
Avoid sweet swaps or treats
Don’t try making “Whole30-approved” desserts, pancakes, etc. These sweet tastes can trigger old habits and cravings.
Control fruit portions
Measure out fruit servings instead of eating freely from a bunch. It’s easy to overdo it on the natural sugars in dried fruits especially.
Drink unsweetened beverages
Skip sweetened coffee creamers, juices, soda, sports drinks, and other sugary beverages. Hydrate with water, unsweetened tea, herbal tea, seltzer, etc.
Skip sweeteners in recipes
In muffin, pancake, etc recipes, leave out maple syrup, honey, or other liquid sweeteners. Rely on the fruit and spice for sweetness instead.
Reset your palate
At first, unsweetened food may taste bland. But as your taste buds adapt, you’ll begin enjoying more subtle, natural sweetness.
Conclusion
Date sugar is made by dehydrating and processing dates into a granulated sugar. Although it comes from dates originally, the processing concentrates the sugars.
Due to being an added sugar, refined, and high in sugar content, date sugar does not comply with the Whole30 diet rules. It may also trigger cravings which works against the program’s goals.
Instead, satisfy your sweet tooth with fruits, veggies, spices, and unsweetened applesauce. Read labels to spot sneaky sugar sources. With some patience, your taste buds will adapt to appreciate natural sweetness.
After ending your Whole30, you can decide if date sugar and other sweeteners may have a place in your diet in moderation. But for the 30 day reset, date sugar should be avoided.