Key Takeaways
Date caramel can be a natural alternative to coffee creamer.Dates provide nutrients like potassium, magnesium, and vitamin B6 that support heart, bone, and brain health.Despite its nutrients, date caramel is high in sugar and should be used in moderation, especially for people with diabetes.
Most coffee creamers contain additives and added sugars, but there’s a potentially healthier substitute: date caramel.
The recipe for date caramel is simple. Blend 15 Medjool dates with half a cup of coconut milk, a pinch of salt, vanilla extract, and a dash of cinnamon. A spoonful of date caramel can sweeten your coffee and provide some gut-healthy fiber.
Date Caramel vs. Coffee Creamer: Nutritional Value
According to Stephani Johnson, DCN RDN, an adjunct professor of clinical and preventive nutrition sciences at Rutgers University School of Health Professions, 2 tablespoons of date caramel would contain:
108 calories29 grams of carbohydrates, including 24 grams of sugar3 grams of fiberMinimal fat and protein
In comparison, the same amount of coffee creamer may contain 60-70 calories and have sugar-free versions, but they’re generally higher in fat.
Dates Are Packed With Nutrients
Sugar content aside, date caramel shines due to the nutrients in dates.
“Dates are packed with essential nutrients, including potassium, magnesium, copper, manganese, calcium, phosphorus, and vitamin B6, all of which support heart, bone, and brain health,” Johnson said.
Dates are also rich in antioxidants—including flavonoids, carotenoids, and phenolic acid—and these reduce inflammation and protect your cells from oxidative stress, both of which, in turn, support your immune system, she added.
Plus, dates are rich in fiber, which boosts gut health and slows down the absorption of sugar in the body, said Rabia De Latour, MD, a gastroenterologist and assistant professor in the Department of Medicine at NYU Grossman School of Medicine.
“The best thing about dates is that even though they are calorie-dense and sweet, they don’t make your blood sugar levels spike after eating them like a chocolate bar would [because] they have a low glycemic index,” De Latour added.
Is Date Caramel Actually Healthier Than Coffee Creamer?
Though dates are nutritious, you shouldn’t necessarily think of date caramel as “healthier” than your favorite coffee add-ins.
“The term ‘healthy’ often depends on portion sizes and if a particular food fits into an individual’s overall diet and lifestyle,” Johnson said.
“People at a higher risk for heart disease might want to avoid the greater saturated fat content found in half-and-half, while those with diabetes should be cautious of the high sugar content in date caramel and other coffee sweeteners,” she added.
The sugar content in date caramel is still high, especially if you drink multiple cups of coffee daily, Johnson said.
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