Natural Candies: Novosibirsk Doctors on the Benefits and Harms of Dates

Dates are often used as a healthy alternative to candies, and sometimes desserts are made from the fruits. We explore with Novosibirsk doctors what benefits they have and in which cases their consumption should be limited.

Dietitian, cardiologist, therapist at the Zdravița family medicine center network Taisiya Granichnaya explains that dates are a source of fast carbohydrates, fiber, potassium, and magnesium. The product replenishes energy well, especially during mental strain or after physical activity.

The doctor notes that dates contain antioxidants that help reduce inflammatory processes. Moreover, they are beneficial for intestinal function due to dietary fibers.

Nutritionist Olga Bayan says: dates are known to many as natural candies and a quick source of energy. But, as with any food, it«s important to remember the amount consumed.

Most people are familiar with dried dates. They are quite caloric (280–300 kilocalories per 100 grams), contain up to 65–70% carbohydrates and a lot of fiber. Due to the removal of moisture during drying, sugar is concentrated in them.

“Fresh dates are a different story. They are softer, juicier, and less sweet in taste. The calorie content is lower — approximately 140–160 kilocalories per 100 grams, and the sugar content is almost half. They have more water — because of this, the glycemic load is reduced. But they can«t be found year-round,” says Olga Bayan.

For those who monitor their weight or sugar levels, fresh dates are a gentler option if one wants natural sweetness without sharp spikes in blood glucose.

However, they are also easy to overeat, warns the nutritionist, especially if perceived as fruits rather than dessert. For example: usually fruits — apples, pears, mangoes, peaches, plums — contain about 50–60 kilocalories per 100 grams of product.

“Often, a date is a good snack option instead of a chocolate bar or pastry. They are just as sweet, provide quick energy — for example, before a workout. A couple of pieces can indeed satisfy the desire to eat something sweet and may deter from going to the bakery,” emphasizes Olga Bayan.

But the doctor notes that a separate issue is the processing of dried dates. They are often dried at high temperature, coated with glucose syrup or glaze for shine. The appearance does not always reflect the composition.

“Here, the rule that applies to most dried fruits often works: the less shiny and attractive the fruit or berry looks, the higher the likelihood that it was not treated in sugar syrup for longer storage,” warns the nutritionist.

Among the drawbacks of dates, notes Taisiya Granichnaya, is the high glycemic index: in people with diabetes and prediabetes, they can cause sugar spikes. With a sensitive stomach, they sometimes cause bloating or discomfort.

Novosibirsk doctors often explain the benefits of various products: for example, whether it«s true that turmeric thins the blood and helps the liver, how to properly consume cocoa, and whether ‘raw’ cashews from stores are dangerous.