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Dates are very nutritious – they are rich in vitamins and minerals (eg: iron, potassium, magnesium, and B vitamins) as well as fibre.

They also contain antioxidants (flavonoids, carotenoids and phenolic acid) that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes.

However, as dates are high in sugar – they are a natural source of fructose, the type of sugar found in fruit – diabetics should eat them in moderation. Health experts advise eating not more than 2-3 dates a day for people with diabetes who maintain healthy eating habits overall.

TIP: If you have diabetes, consider eating dates together with protein, such as a handful of nuts – this makes your body digest the carbs, ie sugar, a bit more slowly, thus preventing blood sugar spikes.