Is the Date Caramel Trend Healthy?

A new recipe for making caramel using dates has been circulating on social media. Influencers claim it's a healthy alternative, but is it really a more nutritious version of the classic sweet treat?

Traditionally made using mostly sugar, butter, and cream, caramel is deliciously sweet but far from healthy. A new alternative, however, has been taking the internet by storm as a healthier and easier-to-make replacement — and it’s made from dates.

Date caramel has been a popular online trend for many months now, with many social media creators sharing recipes for the more nutritious alternative to the sticky confectionary.

While each recipe differs slightly, the dessert is always made using pureed dates and water. Other ingredients such as coconut cream, almond milk, sea salt, maple syrup, cinnamon, or vanilla extract are also sometimes called for.

So, how healthy is date caramel compared to the traditional recipe, and should you incorporate it into your dessert rotation? Wellnesspulse researcher Sandra Vigelienė, BSc, says yes, but in moderation.

The health benefits of date caramel

Date caramel is healthier than the traditional version for a number of reasons, the first being that it contains natural sugars rather than refined ones.

“Dates are naturally sweet without refined added sugars or high-fructose corn syrup, which is often found in traditional caramel,” Vigelienė says. “Such an alternative could help reduce added sugar intake in the diet throughout the day.”

Date caramel also naturally contains dietary fiber, she adds, which regular caramel does not.

As a rich carbohydrate source containing both natural sugars and dietary fiber, dates or date caramel can serve as a great snack option if you need quick energy or to calm sugar cravings while contributing to your daily fiber intake. The fiber content can help you feel full longer and aid with digestion.

Dates also provide some potassium, magnesium, B-group vitamins, and other bioactive compounds that are beneficial to health.

However, Vigelienė says it’s important to emphasize that micronutrient content in dates is usually presented per 100 g, which amounts to approximately four dates. When consuming date caramel, you may only eat one or two tablespoons at a time. At this serving size, she says the amounts of these micronutrients may not be enough to significantly contribute to your overall daily intake.

Additionally, many other health claims are also associated with dates, such as their anti-inflammatory, anti-diabetic, and various other properties.

This is possible, but Vigelienė notes that while dates contain polyphenols — which are antioxidants — and other bioactive compounds, as well as vitamins and minerals, these potential “benefits” are only based on theoretical considerations or animal model studies, meaning their actual properties are not scientifically proven enough to warrant consuming dates for specific goals.

Still, date caramel is, without a doubt, more nutritious than regular caramel.

“Date caramel offers a more nutrient-dense alternative to traditional caramel and many conventional sweets,” Vigelienė says, “providing naturally occurring fiber and essential micronutrients rather than just ‘empty calories.’”

Moderation is key

While date caramel is certainly a healthier alternative, Vigelienė says it should still be considered a treat and eaten in moderation within an overall balanced diet.

This is because it is still high in natural sugars. Even despite its low-to-moderate glycemic index (GI) and dietary fiber, it may still impact blood glucose levels if consumed in excess, especially for individuals who may be sensitive to sugar, such as those with diabetes.

Date caramel can also be calorie-dense and has the potential to greatly increase your daily calorie intake if you don’t monitor your portion sizes.

While date caramel can be made by simply pureeing the dates with some water and a pinch of salt, other ingredients are often added in recipes shared online. Vigelienė says it’s important to remember that adding additional ingredients, such as coconut cream or maple syrup, may increase the caloric content and other macronutrients — like the sugar or fat content — in the date caramel.

“While we could say that date caramel could be a more beneficial alternative to health compared to traditional caramel due to its nutritional properties, this does not mean that date caramel should be indulged in excessively,” Vigelienė says. “It can be an enjoyable treat to satisfy sweet cravings, but it should be consumed in moderation as any other treat.”