I love dates! Specifically dried dates. I consider them a candy- like treat with healthy benefits and without all the emptiness of candy. By this I mean, dates contain minerals, fiber, and vitamins where candy has none of those things.
There are over 2000 different types of dates. The two that I consume the most are Medjool and Deglet Noor.
Medjool dates are chewy with a rich sweet taste and have a fibrous texture and are reddish brown in color. Deglet Noor Dates are also chewy with an almost nutty sweet flavor and are amber in color. Both work wonderfully as replacements for sugar. I have made date syrup, chopped them up to put on salads, eat them as a snack, put them in homemade snack bars, and blend them into smoothies.
The full nutrient profile of dates according to healthline.com is that they provide fiber, protein, potassium, magnesium, copper, manganese, iron, and vitamin B6. Dates are also high in antioxidants. Dates are reported to increase energy, are good for your heart and improves digestion. On the flip side, they have a high sugar content and are high in calories. The drying process makes dates sweeter. It is better for people dealing with diabetes to consume dates fresh. They must be careful when consuming dried dates.
In conclusion, dates are a healthy substitute for white sugar due to the nutrients, fiber, and antioxidants. Keep in mind that they are reasonably high in calories and best consumed in moderation. Remember it is always best to eat fresh fruit.