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Here are all the benefits of yellow dates. Sweet, but with less sugar: Dr. Maya Rosman with the healthiest snack you don’t know.

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It’s associated with Rosh Hashanah, but you can enjoy it all year round—and it’s best when frozen. Here are all the benefits of yellow dates. Yellow dates ( photo credit : REUVEN CASTRO ) By DR. MAYA ROSMAN OCTOBER 12, 2025 14:00. Yellow dates, which are now commonly found in every market and on supermarket shelves, are known mainly as Barhi dates, one of the most distinctive and special varieties in the date family. In their first stage of ripening, they have a yellow skin, a crisp texture, and a milder flavor than the familiar brown dates. For those looking for a sweet snack that’s lower in sugar, this can be an interesting and refreshing choice. Nutritional value and effect on blood sugar. Yellow dates, like other varieties of dates, are rich in carbohydrates and natural sugars, but they also contain dietary fiber that promotes healthy digestion, prevents sharp spikes in blood sugar levels, and contributes to a feeling of fullness. Among the minerals they contain: Potassium – important for maintaining blood pressure balance and heart health. Magnesium – involved in muscle and nervous system function. Iron – essential for producing red blood cells and preventing anemia. B vitamins – contribute to nervous system function and metabolism. The glycemic index of Barhi dates is around 50, placing them in the medium–low range. This means they do not cause a sharp rise in blood sugar levels, especially compared to processed sweets. Antioxidants. Like brown dates, yellow dates also contain antioxidants, including polyphenols and carotenoids, which may reduce inflammation, protect blood vessels, and support the immune system. A study published in the Journal of Agricultural and Food Chemistry found that regular consumption of such dates may reduce inflammatory markers and help balance blood lipid profiles. Freezing – not just for preservation but for enhancement. One of the most popular ways to enjoy yellow dates is to freeze them and eat them straight from the freezer—sometimes without even waiting for them to thaw. Many people hesitate to freeze fruit out of concern that it might lose nutritional value, but in the case of yellow dates, the opposite is true. Freezing hardly affects their mineral or fiber content. Sensitive vitamins such as vitamin C are present only in small amounts in dates anyway, so the impact is negligible. Taste advantage: During freezing and thawing, starches break down into simple sugars—making the fruit sweeter and richer in flavor, and essentially eliminating the “astringent” feeling that sometimes occurs when eating the fresh fruit. The fresh fruit can be somewhat astringent—that is, it can leave a dry feeling in the mouth. Through freezing and thawing, some of the starches break down into simple sugars, making the fruit sweeter and almost completely removing that astringency. Tea with dates (credit: SHUTTERSTOCK) Comparison between yellow and brown dates. Sugar content – in brown dates like Medjool or Deglet Noor, the sugar concentration is higher. Barhi yellow dates are less sweet in their fresh stage. Texture – yellow dates are crisp and refreshing, brown ones are soft and sometimes sticky. Calories – 100 grams of yellow dates contain about 140 calories, compared to 280–300 calories in 100 grams of ripe brown dates. Effect on blood sugar – yellow dates have a milder effect, making them a better option for those maintaining stable blood sugar levels. How to eat them? Fresh or frozen as a sweet snack between meals—as mentioned, freezing allows you to enjoy them year-round while preserving most of their nutritional value and enhancing their taste. Compared to the brown varieties, they’re a lighter, lower-calorie option with benefits for blood sugar balance. Other ideas – add them to savory salads with hard cheeses, or to yogurt with nuts and chopped dates. For Dr. Maya Rosman’s course: How to improve your health and lose weight in a sensible and balanced way, click here.













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