Can you think of a time you wanted to eat any kind of carb put in front of you? It doesn’t matter if it’s sweet, a bread, fruit, or pretzels – just bring on the carbs! This is very common for runners and other endurance athletes. This carb craving might make its presence most known after a long run, hard workout, or with evening snacking. No matter the time of day, I’ve got a great snack option to help satisfy that carb craving – Medjool Dates!

Medjool dates are a great on the go sweet snack or topping. One of my favorite medjool date snacks is to cut the date halfway through and remove the pit. Replace the pit with a walnut and close the date. It’s so simple, yet so delicious. Dates also make a great addition to morning oatmeal, homemade energy bar, or as an ingredient in a sweet bread.

Why dates?

Dates not only can naturally satisfy a sweet tooth, but they also have nutritional benefit. A couple dates can offer as much as 30 mg calcium, .4 mg iron, 334 mg potassium, 26 mg magnesium, 7.2 mcg folate, and 36 grams of carbohydrate. Dates also contain antioxidants like lutein, beta-carotene, and tanins. At least this sweet treat carries some quality nutrition while squelching a training athlete’s sweet tooth.

Look for medjool dates in the produce section of the grocery store. I even purchase them in bulk at Costco. Do keep in mind that dates are rich in fiber and can act as a natural laxative. Line those pits up in a row to keep a general tally of how many sweet dates are easily popped in the mouth if you feel sensitive to its laxative effect.

The truth be told, I think the “don’t eat potatoes” claim could use an overhaul. Potatoes are an important staple food for many countries. They offer as a low fat source of much needed glycogen stocking carbohydrates for a training athlete. They are also a source of potassium which supports muscle contraction; vitamin C to support a healthy immune system, vitamin B6 which is required for the breakdown of glycogen; and beneficial, filling fiber. There is a lot of good that can come with eating a potato.

New research lead by Adam Drewnowski, PhD, Professor of Epidemiology and Director of the Nutritional Sciences Program at the University of Washington found no link between white potatoes and obesity, diabetes, or systemic inflammation. Taking such information a step further; keep in mind, a diet sufficient in carbohydrates for a training athlete supports keeping inflammation at bay. It’s important to note that eating deep fried or butter and sour cream saturated potatoes will put a negative spin on the otherwise low-fat source of carbohydrates.

Here are a few recipes I posted in the past that can offer as more healthful ways to incorporate potatoes in the diet. Those with conditions such as diabetes would benefit from appropriate portion control with potatoes, but it’s not necessary to eliminate them completely from the diet.

Southwest Baked Potato

Sweet Potato Teff Pancakes

Sweet Potato French Fries