Aren't both, medjool dates and maple syrup, considered healthy? Yes, BUT:
First, let's take a quick look at the nutrition label:
Medjool Dates vs Maple Syrup per 100g:
| Nutrient | Medjool Dates | Maple Syrup
| Calories | 277 kcal | 260 kcal |
| Carbs | 75 g | 67 g |
| Fiber | 7 g | 0 g |
| Protein | 2 g | 0 g |
| Fat | 0 g | 0 g |
| Calcium | 64 mg | 102 mg |
| Iron | 1 mg | 1 mg |
| Potassium| 696 mg | 212 mg |
| Copper | 0.4 mg | 0.1 mg |
| Manganese| 0.3 mg | 3.3 mg |
As you can see, Medjool dates have more calories, carbs, fiber and protein than maple syrup. They also have more potassium and copper, which are important for nerve and muscle function, blood pressure regulation and red blood cell formation. Maple syrup has more calcium and manganese, which are essential for bone health and antioxidant defense.
The MAJOR element Medjool Date's got going for her:
FIIIBER!
Because, of this mighty weapon called fiber, medjool dates have a low glycemic index (GI) of 42, which means they do not cause a rapid spike in your blood sugar levels after eating them. They keep you nice and full so you're not hungry and munching all day.
Maple syrup has a higher GI of 54, which although still lower than table sugar (65) or honey (61), it can raise your blood sugar levels and increase your risk of diabetes and obesity.
Medjool dates, being a high source of fiber, also will improve your digestion, feed your gut bacteria and lower your cholesterol levels.
Let's talk versatility:
Maple syrup can be used as a topping for pancakes, waffles, and oatmeal. Medjool dates can also be turned into date syrup and be drizzled over anything and everything.
Plus, you can open and stuff them with peanut butter, tahini, nuts and seeds, etc.
And, you can chop them up and toss them with your salads to give them an edge!
Aaaaand, you can blend them with water to make date paste, which can be used as a substitute for sugar or honey in cooking, or to bake energy balls and granola bars.
In conclusion:
Both medjool dates and maple syrup can be used as natural sweeteners in various recipes. However, dates just give you so much more for your buck!!