Dates have been long adored in middle eastern cuisine. It is common to eat a date with a cup of hot tea. Dates are high in fiber, antioxidant rich polyphenols, rich in potassium and also a great source for vitamin B-6 and iron. For those of you managing your blood sugar levels still need to eat dates in moderation. But dates are still a great way to naturally sweeten baked goods, bars or smoothies and get the added health benefits that dates offer.