Rich in dietary fibre, potassium, and magnesium, dates make for a healthy addition to one’s diet. We are sure you have tried regular dates or khajur, but have you ever tasted barhi or barhee dates? Nutritionist Pooja Palriwala introduced us to this date variety in an Instagram post: “Adding barhi dates to your diet will help you maintain a healthy heart and put you at lower risks of getting a heart disease.”

So, we decided to learn more about this variety.

Barhi dates are well known for their flavour, colour and special texture, which can become soft, chewy, and sweeter as they ripen. Barhi dates appear yellow when fresh and can turn brown as they ripen — which is what we mostly eat. “They are usually found in three stages Khalal, Rutab, and Tamar. In Middle-Eastern or North African cuisines, barhi dates are used in several dishes such as tagines, pilafs, etc. They help combat inflammation and are a rich source of necessary minerals and vitamins like vitamin A and vitamin K,” said Dt Deepika Jayaswal, consultant dietitian and nutritionist, Motherhood Hospitals, Sarjapur, Bengaluru.

She added that the presence of calcium and minerals in these dates means that they aid in keeping bones healthy, and have similar results on the heart and digestive health (by preventing constipation) due to their fibrous texture. “These fibres promote healthy gut bacteria, keeping the digestive system healthy,” shared Jayaswal.

View this post on Instagram A post shared by Pooja Palriwala (@nutritionistpoojapalriwala)

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Barhi dates also possess antioxidants (such as flavonoids and phenolic acid) which reduce the risk of chronic diseases by protecting the cells of the body from damage caused by free radicals.

“They are good for satisfying sugar cravings as they are naturally sweet, making them a healthy alternative to processed sugary snacks. Additionally, barhi dates are cholesterol-free, making them a heart-healthy snack choice. They are also a good source of dietary fibre, which can promote digestive health and help you feel fuller for longer. Beyond these benefits, barhi dates are a rich source of various essential vitamins and minerals, such as potassium, magnesium, and vitamin B6, making them a nutritious addition to any diet,” noted Jayaswal.

Dates are good for your gut in moderation (Source: Getty Images/Thinkstock) Dates are good for your gut in moderation (Source: Getty Images/Thinkstock)

Barhi dates are particularly effective for athletes, as they provide natural energy boosts due to their significant carbohydrate content. For this reason, various sportsmen may consume these dates as a form of “pre-workout”. “This is due to the presence of natural sugars like glucose, sucrose, and fructose (which also promote levels of healthy blood sugar). This natural sweetness means that they can even be consumed as an ingredient in desserts, health shakes, or sweets in general. Even the potassium and magnesium content controls blood pressure and hence, makes them good for the heart as well,” said Jayaswal.

However, consuming barhi dates in large quantities can significantly “increase calorific intake”, “because of their high sugar content. “They are warm in nature which means that they can increase the body’s internal temperature, so it’s important to consume them in moderation,” said Dr Nandini Sarwate, chief nutritional advisor at Utopian Drinks.