The health expert recommends eating the dried fruit daily
14:20, 23 Mar 2026Updated 14:21, 23 Mar 2026
Three dates provide about 3g of fibre (stock image)(Image: Getty)
ITV’s Dr Amir Khan is encouraging people to consider possibly following his lead and eating three dates a day. The health expert, who is a regular on TV programmes like This Morning and Lorraine, says that the fruit, which comes from date palm trees, is brimming with health benefits, and you only need as few as three per day.
In an Instagram video, he outlined the benefits of incorporating this fruit into your diet. He said: “I have started eating three dates every day – people worry because they are sweet then they may affect blood sugars but some small studies suggest the opposite.
“Here’s the study. They are only small studies and more research is needed on blood sugars but two to three dates can be eaten safely as part of a nutritionally balanced diet.” According to the NHS, a portion of three dates counts as one of your daily servings of fruit and veg.
Speaking to his followers, he added: “For the last year or so, I have taken to eating three dates a day. Dates don’t negatively impact your long-term blood sugar, even if you’re diabetic. Studies show that dates don’t have an impact on average blood sugar levels or fasting sugars and actually some research shows that dates can lower your average blood sugars and even lower your cholesterol, that’s probably because of their high-fibre content, and that high-fibre content makes them excellent for your gut health, too.”
He also highlighted several other health benefits of dates, including helping combat harmful cells and reducing dementia risk. He added: “Now, the other health benefits of dates is that they are loaded with one of my favourite things, plant antioxidants and polyphenols, which can help reduce cell damage done by harmful free radicals that have been things like autoimmune conditions, cardiovascular disease and even some cancers.
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“Now early studies, and I have to stress these are just early studies, show that the antioxidants in dates can even improve brain health by reducing inflammation that has been linked to things like Alzheimer’s disease, though we do need more research to support that. So if you’re looking for an alternative sweet treat to refine sugar, you can’t go wrong with dates.”
Studies suggest that dates are nearly ideal foods thanks to their abundant essential nutrients and potential health benefits. Swapping your evening snacks for dates provides numerous benefits, as they’re packed with dietary fibre and loaded with vitamins and minerals.
Dates are rich in fibre, which is a key nutrient for healthy bowel movements. In a 2015 study, people who ate seven dates each day for 21 days saw improved stool frequency and a notable increase in bowel movements compared to when they didn’t eat dates.
Dates contain powerful antioxidants like flavonoids, carotenoids and phenolic acid. Flavonoids can help reduce inflammation and studies show they may help lower the risk of diabetes, Alzheimer’s disease, and some types of cancer.
Dates are highly nutritious and fibre-rich
What are the health benefits of dates?Low glycemic indexLowers the risk of heart disease thanks to dietary fibresRich in antioxidantsHealthy digestion and promotes good gut bacteria because of high soluble and insoluble fibreNervous system supportImproved metabolism as they contain pantothenic acid, folate and niacinBoosts energyRegulates blood pressure due to potassium.Prevents anaemia as they are high in ironStrengthens bones due to significant amounts of mineralsLowers cholesterolFights infections due to a high amount of sulfurBoosts hair health as they contain vitamin B5What should you know before eating dates?
Most nutritionists suggest consuming two to four dates per day as a nutritious portion containing beneficial nutrients as part of a well-balanced diet. However, the amount may vary between individuals depending on calorie requirements and existing health conditions. Consult your GP about how many times you should eat each day.
While dates are nutrient-dense, their high natural sugar content means moderation is key. It’s sensible to adjust your date consumption based on your overall calorie requirements and other dietary choices, especially if you have health conditions such as type 2 diabetes. You might also consider pairing dates with a source of fat, protein, or fibre to moderate the blood sugar response.
For some people, excessive consumption of dates can lead to digestive issues, such as diarrhoea. Those with kidney disease need to exercise caution when eating dates. It’s crucial to consult a doctor about the daily potassium intake.