Date syrup in a weck jar
Cooking Tips, Egg Free, Recipes, Vegan 0 comments

How To Make Date Syrup, Healthy Natural Sweetener

Is date syrup healthy?

This Date syrup recipe is 100 percent healthy. If you have no underlying health issues, there’s nothing to worry about.

Dates are one of the best natural sweeteners you can eat. Date syrup provides a lot of health benefits because it is made from whole dates.

This homemade date syrup is one of the best sugar substitutes and can be used in place of other sweeteners.

Make this date syrup and use it in place of refined sugar, honey or maple syrup to sweeten your food.

Let’s dive in!

Related: Strawberry Banana Smoothie

Date Syrup in a weck jar
Date Syrup – Fitness Food Recipes

What is Date Syrup?

Date syrup is a thick and creamy puree like liquid made by blending cooked dates.

It is a natural sweetener that provides many health benefits.

Date syrup can be made using wholesome medjool or pitted dates. You can use medjool, pitted or any type of dates of your choice.

In this recipe, I used pitted dates because that’s all I have in my kitchen.

It doesn’t really make any difference as long as you use whole dates for this homemade date syrup.

Is Date Syrup Healthy?

This Date syrup recipe is 100 percent healthy. If you have no underlying health issues, there’s nothing to worry about.

Dates are fruits so like many other types of fruits, fresh or dried, it’s nutrient dense and healthy to eat.

This date syrup is one of the healthiest refined sugar substitutes. Instead of eating excessive sugar that lacks nutrients, you can use date syrup in your recipes.

Dates are nutrient rich, very sweet and sticky. This date syrup serves the purpose of a healthy natural sweetener and provides more essential nutrients than refined sugar, honey and maple syrup. source

This recipe uses just 2 ingredients (dates and lemon juice) and it is sweet and made to perfection.

Pitted dates in glass container
Pitted Dates – Fitness Food Recipes

What Are Dates?

Phoenix dactylifera, known as dates or date palm are the fruit of the date palm tree.

It is said that dates comes from Egypt and Mesopotamia. Dates come in many forms but the most common ones are medjool and deglet noor (pitted) dates. source

Dates can be dried or soft, eaten from the packet or used to sweeten foods such as smoothies, oatmeal and baked goods.

Dates can be eaten as snacks or added to your overall diet. This recipe uses dried pitted dates to make homemade date syrup.

Date Syrup Benefits

Date syrup has a lot of health benefits because it is made using raw natural dates.

Dates are healthy natural sweeteners with a low glycemic index.

They’re super nutritious and add sweetness to foods which makes them a great substitute for refined sugar, honey and maple syrup.

Here are some benefits of date syrup:

  • The Natural Sweetener for Diabetics: Dates have a low to medium glycemic index of (4, 21-24).

This means it will not cause your blood sugar to rise quickly if your sugar levels are in control.

This makes date syrup a healthy natural sweetener to add to your diet if you’re diabetic. source

While this date syrup won’t rapidly cause your blood sugar to rise quickly, it is best to eat it in moderation.

Hence you should eat only 1-2 tbsp of this date syrup daily, using this recipe.

  • Very Nutritious: Dates are very nutritious and very high in antioxidants that fights diseases.

The nutrient profile of dates includes carbohydrates (55-80g per 100g, protein (2-4g per 100g, and fibre (4-8g per 100g.

It contains a rich amount of vitamins and minerals such as vitamin k, magnesium, calcium needed for healthy bones, selenium and folate.

Dates Nutritional Facts:

A 3.5-ounce (100-gram) serving provides the following nutrients:

  • Calories: 277
  • Carbs: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 20% of the RDI
  • Magnesium: 14% of the RDI
  • Copper: 18% of the RDI
  • Manganese: 15% of the RDI
  • Iron: 5% of the RDI
  • Vitamin B6: 12% of the RDI

source

Is Date Syrup Good For Weight Loss?

This date syrup is made from organic dates. Dates are whole foods and they’re high in fibre and a source of natural sugars.

This makes dates syrup a good sweetener to use while on your weight loss journey.

It is better to use date syrup in place of refined sugar while trying to lose weight because it’s healthier and provides more nutrients.

Unlike refined sugar, the nutrient benefits of date syrup will provide essential micronutrients that helps you burn more fat.

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6 Weeks Weight Loss Diet Plan – Fitness Food Recipes

Date Syrup Glycemic Index

Glycemic index refers to the rise in blood glucose levels after ingesting a meal containing carbohydrates.

Eating foods with high glycemic index (GI) values raises your blood sugar and insulin levels, which can increase the risk for obesity, type 2 diabetes and cardiovascular disease.

Dates have a low to medium glycemic index of (4, 21-24). This means it will not cause your blood sugar to rise quickly if your sugar levels are in control.

This makes date syrup a healthy natural sweetener to add to your diet if you’re diabetic. source

Related: How To Make A Homemade Protein Shake

Cooked pitted dates in a frying pan
Cooked Pitted Dates – Fitness Food Recipes

Date Syrup Uses

This Date syrup is a great substitute for refined sugar, honey, maple syrup or any other sweetener.

It can be used anytime you need to sweeten your food or added to baked goods. You can add your date syrup to oatmeal, smoothies, fruit juice, baking etc.

Avoid adding it to tea or coffee though. I have tried it and it just doesn’t work well with tea or coffee.

Date Syrup Recipes To Try:

  • Oatmeal (cooked on stove top): 100g Bob’s Red Mill Rolled Oats, 200ml Almond milk, 100ml water, 1tbsp flaxseed, 1tsp cinnamon, 25g homemade date syrup (using this recipe), topped with 1 ripen banana.
  • Strawberry banana smoothie: 100ml skimmed milk, 1 ripen banana, 100g frozen strawberry, 10g homemade date syrup (using this recipe).

Date Syrup Ingredients

  • 200g Pitted Dates: Dates are very nutritious and very high in antioxidants that fights diseases. Hence why they’ll be a good addition to your diet.
  • 1tsp Lemon juice: Lemon is high in vitamin c, an essential nutrient that may help lower your blood pressure.

Even though only a tiny amount is used in this date syrup recipe, it still serves its purpose and will make the date syrup last longer in your fridge.

How To Store Date Syrup

Dates have a long shelf life naturally because they’re wholesome fruits and lasts a long time, if kept in an airtight container.

To store your date syrup, place in an airtight container like these weck jars and store in the fridge for up to 3 weeks.

If your date syrup thickens up after being in the fridge for weeks, you can add a little water to it and mix well.

How To Make Your Date Syrup

Follow the instructions on the recipe card below for how to make date syrup at home.

Date Syrup – Best Sugar Substitute

Recipe by Ola IpayeCourse: Gluten-Free, VeganCuisine: AmericanDifficulty: Easy
Prep time

1

hour 
Cooking time

20

minutes
Calories

565

kcal
Total time

1

hour 

20

minutes

This Date syrup recipe is a great substitute for refined sugar, honey, maple syrup or any other sweetener.

It can be used anytime you need to sweeten your food or added to baked goods.

Ingredients

Directions

  • Place dates and water in a small pan and bring to a boil.
  • Boil on medium heat for 5mins. Then let it cool down for 1hr.
  • Pour the date mixture into a blender, add 1tsp of lemon juice, blend until smooth.
  • Pop into an airtight container and store in the fridge for up to 3 weeks.

Recipe Video

Nutrition Facts


  • Amount Per ServingCalories565
  • % Daily Value *
  • Total Fat 0.8g 2%
    • Sodium 5.9mg 1%
    • Total Carbohydrate 150g 50%
      • Protein 4.8g 10%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

        This post contains affiliate links to products on amazon. This means I will make a small commission if you purchase through the links of products listed in this post. These products are recommended because I personally use and trust them.

        Conclusion

        When it comes to healthy natural sweeteners, nothing comes close to dates.

        They’re super healthy, sweet and loaded with essential nutrients. This date syrup is easy to make and uses just 2 ingredients.

        Also, this date syrup is a low glycemic index (GI) sweetener suitable for diabetics and healthy individuals too.

        Do you like this homemade date syrup recipe? Tell me in the comments!

        FAQ: Everything You Need To Know About Date Syrup

        Is Date Syrup Good for Diabetics?

        Date syrup is a popular sweetener that is used as a substitute for sugar or honey. Dates have a low to medium glycemic index of (4, 21-24).

        This means it will not cause your blood sugar to rise quickly if your sugar levels are in control. Moderation is key with dates, just like everything else.

        Is Date Syrup Healthier Than Honey?

        Date syrup is made from medjool dates, which are large and soft, to make the syrup smooth. These date syrups contain a high level of potassium, magnesium, iron and fibre. They also have a low glycaemic index (GI), making them suitable for diabetics.

        Honey has been used as a sweetener for thousands of years and has similar health benefits to dates. It’s hard to measure which one is healthier but they’re both very healthy.

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