Date Sugar
Also known as: Date paste, Ground dates
Whole dehydrated dates, ground. Carries fibre, polyphenols and potassium intact.
At a glance
How Date Sugar compares to table sugar on the three numbers most people actually want.
What it actually is
Date sugar is unique among sweeteners: it is the whole dehydrated date, ground. That means the fibre, polyphenols, potassium and magnesium of the original fruit ride along.
Because the fibre is intact, glucose absorption is slower. Clinical studies in diabetic patients have shown dates have a smaller postprandial glucose response than sucrose at equivalent sweetness.
Trade-offs: it does not dissolve, it is darker than sucrose, and it can clump. Use it where texture and dark colour are welcome — date paste in Bircher, in date-sweetened bars and brownies, sprinkled on yogurt.
- Whole-food: fibre and polyphenols intact
- Lower postprandial glucose response than sucrose
- Real potassium and magnesium
- Does not dissolve — visible specks in finished food
- Darker colour limits use cases
- Premium price
Regulatory status
In practice
- Energy bars, brownies, date paste in dressings
- Strict keto
- Need clear dissolution
Larabar, RxBar, date-sweetened granola
The evidence
Selected peer-reviewed sources behind the score. Open access where possible. Read our scoring methodology for how we weight evidence tiers.
Recommended swaps
Higher-scoring alternatives that perform similarly in use.