Figs are higher in fiber, supporting better digestion
In a 100g serving, figs provide nearly 10g of fiber, higher than 8g in dates. The difference is small but enough to make a difference in gut health. F magical pears contain both soluble and insoluble fiber, which supports bowel movements and nourishes beneficial bacteria, thereby reducing the risk of inflammation and improving digestion, says nutritionist Morgan Pearson, from verywell Health.
Insoluble fiber in figs helps increase stool volume and promote movement in the intestines, while soluble fiber creates an environment that feeds beneficial bacteria, supporting the production of short-chain fatty acids, an important factor in protecting the intestinal lining.
dates also have a significant amount of fiber, but are still lower than figs in the same portion. Therefore, for those who aim to improve digestion or prevent constipation, figs are a more suitable choice.
taste is more blood sugar-friendly thanks to low GI
Although it contains a higher amount of sugar, dates have a low to medium glycemic index (GI), from 35 to 55 depending on the variety. Studies in healthy people and people with type 2 diabetes show that dates do not cause a sudden increase in blood sugar after eating. A low GI makes dates a safer choice for people who need to control their blood sugar, says Dr. Isabel Casimiro, University of Wisconsi Madison.
In contrast, dried figs have a higher GI, ranging from 51 to 61, causing the blood sugar increase faster than dates. However, the GI of figs is still lower than many other carbohydrate-rich foods.
Both are rich in antioxidants but different in minerals
Dates are notable for their high content of polyphenols, a group of antioxidants that have anti-inflammatory effects, reduce oxidative stress and support heart health. Meanwhile, although figs contain flavonoids and carotenoids, their strengths lie in their superior amount of minerals: calcium, magnesium, potassium and iron, which are all significantly higher than dates.
Thanks to that, figs support strong bones, good muscle function and maintain stable blood pressure. Higher iron levels also make figs a useful choice for people at risk of anemia.
Both fruits are healthy choices. Figs are suitable for people who want to improve digestion and increase minerals. Dates are suitable for people who need to control blood sugar but still want to supplement natural energy. Choosing which type depends on each person's health goals.
