Dates vs. Sugar: Why You Should Make the Switch

Sugar is primarily composed of sucrose, a disaccharide formed by the bonding of two sugars. It is extracted from sugar beets and sugarcane. In contrast, dates are packed with natural sugars and are filled with excellent energy boosters. The two naturally occurring sugars in dates are glucose and fructose: glucose is absorbed first in the bloodstream for quick energy, whereas fructose is processed before releasing energy. 

Dates vs. Sugar: 

For starters, lets understand the difference between dates and sugar. Date is a fruit that grows on a tree, while sugar is extracted from the cane plant or sugar beets, which are usually sweeter than dates.

• Dates and sugar are both carbohydrates, and they contain an appreciable amount of sugar from the natural source.
• Dates contain all the B vitamins, including for example: (B1) , (B2) , (B3) , (B5) , (B6), (B7), (B9), and ( B12). In contrast, refined or processed sugar provides only a quick source of energy and lacks vitamins and minerals. Sugar Offers no nutrients, containing just 0.019 mg of riboflavin.  (Note:- All B vitamins is useful and help the human body to convert food and produce energy in return.)
• Dates are an excellent source of dietary fiber, which is beneficial for digestive health by preventing constipation and promoting bowel movements. Furthermore, excessive consumption of sugar can have various negative effects on the body, so its intake should always be limited. 
• Both dates and sugar are rich in calories. Depending on their size, dates contain approximately 20-25 calories each, and dried dates have a higher calorie content than fresh dates. Sugar contains more than 40% calories. 
• Dates and white sugar, or processed sugar, both contain an amount of sugar. But white sugar contains 50% more sugar than dates. 
• Dates are a great source of iron and potassium. They contain 17 times more iron than sugar, which has only 0.05 mg of iron. Whereas dates have 347 times more potassium than sugar.
• Compared to sugar, dates often offer significant added value in terms of nutrients. Table sugar consists entirely of carbohydrates and contains few nutrients such as iron, calcium, and potassium. 
• Commercially available sugar consists primarily of sugar; in contrast, dates also contain sugar ,but this is broken down more slowly, leading to a gentler rise and fall in blood sugar, and dates prevent cravings, keeping the body maintained as well.

The macronutrient ratios for calories in dates and sugar are as follows : 

●     Protein in dates is 2%, while in sugar it is 0%. 

●     Carbohydrates in dates make up 98%, while in sugar it is 100%.

The reason to switch from sugar to dates is because dates is supported by the variety of micronutrients and natural sources present in dates. In contrast, sugar increases obesity, metabolic disorders, diabetes, and cardiovascular disorders. 

Conclusion: 

Sugar encompasses various types, such as household sugar, which consists of disaccharides and sucrose derived from sugarcane and provides only quick energy. On the other hand, dates are the fruit of the palm tree, harvested once ripe. Fresh dates have a higher amount of antioxidants, nutrients, and minerals, therefore a lower sugar content that is beneficial for health. In short, the rapid rise in sugar intake in the body may increase blood sugar and fat, followed by a rapid fall, which often leads to more cravings that are not good for health. It is considered that dates are rich in protein, fiber, minerals, and calcium; these are the elements the human body actually needs. Therefore, it is advisable to eat at least 2 dates per day for health benefits.