The versatile date is a chewy, sweet way to take in fiber, antioxidants, minerals

Dates are chewy, sweet, often juicy, and invariably nutritious.

This ancient favorite comes in a variety of textures and tastes and can be enjoyed on its own as a snack or an ingredient in many dishes.

There are at least 13 main types of dates that grow on the date palm, each coming from different regions. Here are five of the most common.

• Medjool dates are considered the “crown jewel” of the fruit. They are grown in the Middle East and California. Medjools are succulent when fresh—perfect for those who like soft, squishy sweets. (Watch out for that pit, though).
• Deglet Noor dates are commonly used in cooking, snacking, braises, and roasts. They are grown in Tunisia.
• Barhi dates have an “exceptionally sweet and candy-like flavor” and are good for snacking. Grown in the Middle East and California, they also feature a rounder shape than their oblong cousins. Stuffing them with nuts or cheese is also recommended.
• Ajwah dates have a mild sweetness with a bit of bitterness and are grown in Saudi Arabia.
• Halawi dates are small to medium, have a sweet caramel flavor, and are good for snacking. They are grown in Iraq and California.

Thanks to their sweetness, dates are considered a healthy substitute for white sugar in desserts. Calo, a Middle Eastern food-tech company, says dates are “energy-dense and high in sugar, but unlike a bag of sweets, they come packaged with a complex matrix of fiber, antioxidants, and essential minerals.”

Some potential benefits of dates include improved:

• brain function
• digestion
• bone strength

Health experts still caution against overconsumption due to their sugar content, recommending that dates be paired with a fat or protein source.

One idea is to stuff a Medjool date with almond butter or chop dates into porridge that contains seeds, like oatmeal.

“This slows digestion and blunts the insulin response,” Calo says.

Additional ways to enjoy dates include:

• Make date paste for baking, salad dressings, and breakfast additions, or even spread it on toast
• Stuff them with caramel and bacon
• Bake a British Date and Walnut Loaf Cake