In the list of healthy snacks, dates and bananas are always at the top because they are convenient, easy to find and rich in nutrients. However, sweet does not mean the same thing. Choosing which fruit depends on specific health goals: controlling blood sugar, improving digestion or supplementing essential minerals such as potassium.
According to Morgan Pearson, a nutritionist working with verywell Health (USA), "both dates and bananas have a place in a balanced diet, but their physiological effects on the body are different, especially on blood sugar and the digestive system".
Blood sugar and fiber, each with its own strength
In terms of sugar content, an average banana contains about 18g of sugar, while a serving of dates (4 - 5 fruits) provides 20 - 25g of sugar. Therefore, bananas are often considered more suitable for blood sugar. However, the number does not say everything.
Glycemia has a lower glycemic index, meaning that sugar is released more slowly into the blood. This helps limit sudden increases in blood sugar, especially when eaten with foods rich in protein or healthy fats. Sugar is high in sugar, but it does not cause a rapid increase in blood sugar like refined candy, Morgan Pearson analyzed.
Bananas, especially when they are still green, contain resistant starch, a form of prebiotic fiber that helps nourish gut bacteria and slow down the absorption of sugar. Thanks to that, green bananas are often recommended for people who need stable energy without sugar shock.
In terms of fiber, dates are much better: about 3g per serving, compared to 2g in a medium-sized banana. The high amount of fiber helps dates support digestion, creating a feeling of fullness for a long time and stabilizing blood sugar for a long time. However, before exercising, too much fiber can cause bloating; at this time, bananas are a "easy to digest" choice.
Potassium and overall health benefits
Bananas have long been known to be rich in potassium, with about 375mg per fruit. Dates are not far behind, providing about 260mg of potassium in 4-5 fruits. Potassium plays an important role in regulating blood pressure, muscle function and cardiovascular health, so both fruits are worth mentioning in your daily menu.
In addition, bananas provide vitamin C, B vitamins and antioxidants, support gut health and reduce inflammation. Dates are known for their antioxidants, magnesium, and B vitamins, and have been studied for their benefits for the heart, digestion, and even the ability to protect the liver.
In terms of safety, bananas rarely cause problems and are easy to digest. Dates are good for health, but because they are rich in sugar and calories, you need to control your portion sizes to avoid overeating.
In short, there is no absolute answer to the question "whether or not bananas are better". Bananas are suitable for fast energy, belly light; dates are ideal if the goal is to increase fiber and control blood sugar long-term. The most important thing is to always eat at the right time, in the right amount and in the right place for your body.
