Date Sugar’s Health Benefits + How to Make the Viral Date Caramel Coffee Creamer

Looking for a natural, less processed alternative to white sugar or artificial sweeteners? Try date sugar. Made from dried, ground dates, this sweetener retains the nutrients of the whole fruit and has a delicious caramel-like flavor. Whether you use it in recipes, sprinkle it over oatmeal or make “date caramel” for your coffee (more on that below), date sugar brings a natural sweetness to your favorite foods and beverages. Keep reading to learn more about the potential health benefits of date sugar and how you can incorporate it into your meals.

Benefits of date sugar

Never tried date sugar before? It has a different texture than white sugar, which means it often doesn’t dissolve fully in liquids. That said, it’s easy to add to baked goods, and you can always blend or grind it into a finer consistency to use in drinks like coffee, depending on your needs. If you’re considering adding it to your daily diet, here’s how it might benefit your health: 

Its fiber aids digestion 

Since date sugar comes from dates, which have a naturally high fiber content, it retains some of that fiber (about 1 gram per serving). This can slow down sugar absorption and help digestion, explains Stephen Sheehan, ISSA CPT, CNC, a nutritionist at BarBend. 

What’s more, the fiber in dates can also help with blood sugar control by preventing glucose spikes after eating, according to research published in the Pakistan Journal of Medical Science. That’s in part because dates have a lower glycemic index than other fruits. (Discover other foods that keep your blood sugar levels steady here.)

Its nutrients protect your bones 

Regular white sugar and artificial sweeteners are chemically processed, which means they don’t have the vitamins and minerals you need to maintain your wellbeing. However, date sugar contains trace amounts of phosphorus, potassium, magnesium and iron, which are essential for bone health, says Anastasiia Kaliga, nutritionist and biologist at face yoga app Luvly.

How to use date sugar

Date sugar is well-suited for baking, adding depth to muffins, cookies and breads. Sheehan also suggests using it in spice rubs or sprinkled over oatmeal or yogurt for a natural sweetness. 

While date sugar does have more nutrients than white sugar and can be used as a baking substitute, Kaliga cautions against overusing, especially if you’re diabetic. “It is still high in carbs and natural sugars, plus it’s also quite close to white sugar in terms of calories and therefore must be consumed in moderation,” she says.

Easy date caramel coffee creamer recipe

If you’d rather use dates in a drink like your morning cup of coffee, consider making trendy date caramel creamer. It’s gone viral on social media, especially on TikTok, as a healthier alternative to coffee creamer. While it’s not quite the same as date sugar, it still taps into the natural sweetness of dates and delivers similar health benefits. 

The best part? It’s only five ingredients and takes less than five minutes to make. Kaliga shares a simple recipe to get started: 

• Soften 1 cup pitted medjool dates by soaking them in ½ cup hot water for about 10 minutes, then drain the liquid.  
• In a blender, combine the dates, hot water, 1 tsp. vanilla extract (optional), ¼ tsp. sea salt (optional) and ¼ cup of your favorite non-dairy milk.
• Blend the mixture until it’s smooth and creamy. If you want the date caramel to be a little thinner, Kaliga says to gradually add more water until you like the consistency.
• Add a splash to your cup of coffee in place of a traditional creamer. Then pour the remaining date creamer into a glass jar and refrigerate for up to a week. 

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