Dates vs figs: Which is better for effective weight loss and blood sugar control

When it comes to healthy snacking or managing sweet cravings, dried fruits like dates and figs are often considered nutritious options. Both are naturally sweet and rich in fibre, antioxidants, and essential vitamins, making them beneficial for overall health. However, if your goal is weight loss, it's important to understand how their calorie, sugar, and fibre content differs. While dates offer a quick energy boost, figs may support weight management more effectively due to their lower calorie and sugar levels. Choosing the right fruit can make a difference in a balanced weight-loss diet.


Understanding the differences between dates and figs for weight loss and sugar control

Nutritional overview
Dates are sweet, chewy fruits that grow on date palm trees, commonly found in Middle Eastern and North African regions. They are energy-dense and naturally high in sugar, making them a popular natural sweetener.



Figs, on the other hand, are soft, pulpy fruits that come from the fig tree and are slightly less sweet than dates. They have a unique seedy texture and are known for their high fibre content and lower calorie count.


While both are packed with nutrients, their distinct sugar, calorie, and fibre profiles make them suited for different dietary goals, especially when managing weight.



Impact on blood sugar and Glycaemic Index
Foods with a high glycaemic index can cause rapid spikes in blood sugar, which may lead to energy crashes and increased hunger shortly after eating.

A study published in the Nutrition Journal assessed the glycaemic index (GI) of five varieties of dates, revealing values ranging from 46.3 to 55.1 in healthy individuals. In contrast, dried figs have a GI of approximately 61, placing them in the medium range.

• Figs generally have a lower glycaemic index than dates, meaning they are absorbed more slowly and have a gentler effect on blood sugar levels.
• Dates, though naturally sweet and full of energy, can lead to quicker sugar absorption if consumed in large quantities.

For those managing insulin sensitivity or trying to avoid sugar spikes, figs may be the better choice.



How dates and figs impact weight loss
Dates are more calorie-dense, containing approximately 280-300 calories per 100g, whereas figs provide only around 70–75 calories per 100g. This makes figs a lower-calorie option, which can be helpful if you're trying to stay in a calorie deficit for weight loss.

While both fruits contain natural sugars like fructose and glucose, dates pack more per serving. For individuals managing their sugar intake or watching their total calorie load, figs may be the more weight-friendly option.



Fibre content: Helping you stay fuller for longer
Fibre is a critical factor in weight loss because it helps keep you fuller for longer, supports digestion, and regulates blood sugar levels.

• Figs are slightly higher in fibre, providing around 9–10g per 100g, which contributes to greater satiety and reduced hunger between meals.
• Dates, while slightly lower, still offer a good amount of fibre at around 7–8g per 100g, especially in varieties like Medjool.

If you're looking for a snack that curbs appetite and keeps you satisfied without excessive calories, figs have the upper hand thanks to their higher fibre-to-calorie ratio.



Satiety and portion control
Both dates and figs are high in fibre and natural sugars, which means they can be quite filling, but portion control is essential.

• Figs, being less calorie-dense, allow for slightly larger portion sizes without overloading on calories.
• Dates are best enjoyed in smaller portions, even just 2–3 dates can provide a quick energy boost without excessive calories if you're mindful.

When eaten mindfully, both can be part of a balanced weight-loss diet, but figs offer more flexibility in terms of volume and satiety.



Vitamins and minerals
Both fruits are excellent sources of essential nutrients:

• Figs are rich in calcium, potassium, magnesium, iron, and vitamin K. These nutrients support bone health, heart health, and proper muscle function.
• Dates are high in potassium, iron, magnesium, and B vitamins. They’re particularly useful for replenishing energy levels and fighting fatigue.

From a nutritional standpoint, both fruits have unique benefits, so the choice can also depend on your personal health goals.



Energy boost: Dates for performance

While figs may edge out dates for weight loss, dates are better suited for pre-workout energy or as a quick pick-me-up. Their high carbohydrate content and natural sugars make them ideal for athletes or anyone engaging in intense physical activity.

Just be cautious with the quantity if weight loss is your main priority.



Digestive health and antioxidants

Both dates and figs are rich in antioxidants that help fight inflammation and support cellular health. They also promote healthy digestion thanks to their high fibre content.

• Figs may help ease constipation due to their high soluble fibre.
• Dates can also improve digestion and gut health, especially when soaked overnight and consumed in the morning.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.



Also read | Lemon water vs apple cider vinegar: Which is better for weight loss