Experts recommend moderation in daily date consumption for health benefits

Dates are nutritious snacks that can improve gut health, cholesterol, and blood sugar levels. However, they are high in sugar, so moderation is important. Experts recommend consuming one to two large dates or three small ones daily. A typical serving is about 100 grams, or four Medjool dates, which contain around 277 calories and 66 grams of sugar. Eating smaller portions helps manage calorie intake while still providing health benefits. Pitted dates have no added sugars but contain natural sugars. They are better than processed snacks due to their fiber content, which slows glucose absorption. Eating too many dates can lead to digestive issues.