Sugar Swap

Replace Processed Sugar From Your Diet With Medjool Dates!

We encourage everyone to reduce processed sugars from their diets for good health. Processed sugars can be high-glycemic - causing unpleasant sugar spikes followed by energy crashes, and increased inflammation.

Pitted Medjool Dates

While Medjool dates are high in natural sugars, they are low on the glycemic index thanks to a balanced amount of soluble fiber. Complex carbs found in Medjool dates are digested at a slower rate and sustained energy is delivered to the body over a longer period of time.

Added Benefit: Medjool dates have more than 500 times the antioxidants of plain white sugar!*

*Total Antioxidant Content of Alternatives to Refined Sugar. Journal of theAcademy of Nutrition and Dietetics. 2009

Here’s the key to the Natural Delights® Sugar Swap!

Master these two recipes and you’ll be able to replace processed sugar and sweeteners in a wide variety of your favorite recipes.

Sugar Dates Split Image
Medjool Date Paste

Top 5 Date Paste Applications

  • Muffin & cake batters
  • Dessert fillings or flavorings
  • Jam on toast alone or with other fruits
  • Dip ingredient
  • Pudding ingredient


  • 2 cups pitted Natural Delights® Medjool Dates, coarsely chopped (about 20 dates)
  • 1/2 cup very hot water


An excellent natural sugar substitute, spread on bread or toast in place of jam. Also great served with a pork roast, ham or chicken.

  1. Place dates and water in a food processor. Process until fairly smooth to make a coarse paste, or process longer to make a creamy paste, scraping down sides as necessary.
  2. Store tightly covered in the refrigerator for up to 1 month.

Tip: To make a spiced date paste, stir together ½ cup date paste and ¼ teaspoon cinnamon, pumpkin pie spice or ground ginger.

Watch this how-to video from Natalie Thomas of "Feasting on Fruit"
Medjool Date Syrup

Top 5 Date Syrup Applications

  • BBQ sauces & marinades
  • Topping for ice cream & desserts
  • Coffee or tea sweetener
  • Syrup on pancakes or waffles
  • Cocktail mixer


  • 6 cups water
  • 4 cups Natural Delights® Medjool Dates


  1. Bring water and dates to a boil in a large pot; reduce heat and simmer, covered, for 1 hour, stirring occasionally and pressing dates with the back of a spoon.
  2. Line a large colander with a double layer of cheesecloth leaving about 6 inches overlap at the top. Place over a bowl that’s slightly smaller so the bottom of the colander sits above the bowl. Carefully ladle or pour dates and liquid into colander. Press well with the back of a spoon to force liquid into the bowl. Fold over cheesecloth and place a very heavy pot or bowl directly on the dates; set aside for 1 hour to drain. When cool enough to handle gather excess cheesecloth at the top and twist tightly to enclose dates; squeeze dates firmly to remove as much liquid as possible.
  3. Pour liquid into a medium saucepan and bring to a boil; reduce heat to medium-low and simmer for 30 to 40 minutes or until mixture has reduced to just slightly over 1 cup, stirring frequently. As mixture reduces, lower heat and stir frequently to avoid scorching. Syrup will thicken as it cools. Makes about 1 cup.