Sweet, cool and surprisingly nutritious – dates are much more than a natural candy. These little dried fruits quickly become popular as both a snack and an ingredient. They are filled with fiber, essential minerals and antioxidants (1, 2). Plus, they make a fantastic natural sweetener.
Are all the benefits of dates too good to be true? Let’s look at what makes dates special, what to keep in mind when you eat them and how to integrate them into your diet.
Health benefits of dates
Although small, dates are full of useful nutrients – giving fiber, essential minerals and antioxidants to your body (1, 2). These nutrients (1):
- Support digestive health
- Help fighting inflammation
- Can support prolonged health
Dates is a good source to Dietary fibersays MyFitnessPal -Registered Dietitian Lauren Cuda. Four pasted Medjool dates contain approx. 7 g fiber (3). Fiber is a type of carbohydrate that the body cannot fully digest. Because of this, fiber keeps things moving in your body – it plays a critical role in the regulation of bowel movements, prevents constipation and promotes bowel health (4, 5). Fiber also helps slow down the absorption of sugar in your body, which can help support blood sugar levels (4, 6).
Dates also contain many Essential minerals Such as potassium, magnesium, copper and selenium (3). Four pasted Medjool dates contain approx. 15% of the daily recommended intake of these nutrients. In addition, dates contain small amounts of B vitamins (2), which helps your body’s cells grow, develop and function (7).
Dates are rich in natural Antioxidantswhich can help reduce oxidative stress in your body (1). This can support long -term health and contribute to a reduced risk of chronic conditions over time (1).
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Potential disadvantages of ingestion of dates
Although dates are nutritious, it is important to take into account their calorie and carbohydrate content. A portion of dates or four individual dates contains 277 calories and 75 g of carbohydrates (3). A date has 66 calories and 18 g of carbohydrates (3).
“Dates are nutrient, so eating large quantities can contribute to excess calorie intake, ”says Cuda.” But when eaten in moderation, they may be able to offer health benefits (8). “
Dates are also high in natural sugars, with a date containing 16 g of sugar (3). Cuda says that although this sugar is naturally occurring and paired with fiber, it can still add quickly. “Portion control is important when you include dates in your diet,” she says.
What make dates special from other dried fruits?
Although dates are high in sugar content, all sugar in dates occurs naturally. Many other dried fruits – such as mango, pineapple, banana, cranberries and more – are often sweetened during processing. On the flip side, dates are naturally dried and “almost always sold without added sugar,” says Cuda.
About the expert
Lauren Cuda, Rd is a food data curator at MyFitnessPal. She served her bachelor’s degree in dietetics from Missouri State University and her master’s degree in nutrition diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition and nutrition support.
Date Sort and their uses
There are a number of date varieties and each has properties that make it a better choice for certain uses (9). Each variety has a slightly different structure, sweetness level and flavor profile – these affect how they are best used. Here are four of the most common data types you are likely to look at the supermarket:
- Medjool Dates are typically the most popular variation of date. They are big, soft, sticky and very sweet – perfect for snacking on their own or filling with other goodies.
- Deglet Noor Dates are firmer and not so cute. They have a firm, partially dry meat that makes them harder to eat alone. Deglet Noor dates are popular for cooking and baking.
- Barhi Dates are soft and syrupy with a butterscotch-like taste. They are often used to sweetness syrup and sauces or consumed with fruit or cheese. This is the date black, your charcuterie board dreams of!
- Ajwa Dates are small and less sweet than your typical Medjool date. In Saudi -Arabia they have spiritual significance. AJWA dates are usually consumed as a coffee or tea -sweetener or as a snack.
5 ways to enjoy eating dates
It’s a no-brainer that the easiest way to eat dates is to snack on them individually. But are you looking for other, more creative ways to crush dates? Try these options that CUDA recommends:
#1: Smoothie Sweetener
Instead of honey or maple syrup, try adding one or two dates to your blender to sweeten a smoothie. The dates both add not only sweetness, but complex flavor to your interconnection perfect for a breakfast or on the go.
#2: Filled snack
Try filling dates with peanut, almond, cashews or any other nut butter of your choice. This adds a new flavor to the mixture and cuts the dates sweetness. Plus, nuts are rich in protein, healthy fats and fiber (10).
#3: Energy
Chop dates up and add them to homemade energy tiles or rods to add additional sweetness and texture. Try one of these dietitian-approved recipes.
#4: Sugar State
Here is another way to sweetness recipes with dates: Blend some pasted dates in a blender or food processor to create a thick, smooth data stasta. You can then use this pasta as a sugar compensation. Date pasta will also increase the complexity of your dishes taste.
#5: Breakfast topping
Chop and stir small databits in unsweetened oatmeal or yogurt for natural sweetness. Since dates are high in carbohydrates, they provide the necessary energy to start your day.
Frequently asked questions (frequently asked questions)
How many dates a day is considered a healthy part?
According to CUDA, a healthy part of dates for the individual is personalized – depending on your health goals, lifestyle, activity and energy needs. 1-4 dates are probably a good amount for most people. “Those with diabetes or on carbohydrate -limited diets should consult their healthcare provider or dietitian for personal guidance,” says Cuda.
What is the most popular type date for snacking?
Medjool dates are soft and sweet, making them a lighter variation to snack on individually.
Should I eat dates as an energy show before training?
Dates are high in carbohydrates. These can give you energy before a workout. Consumption of carbohydrates before exercise can help maintain blood glucose levels, preserve glycogen stores and delay fatigue during exercise (11). Dates also contain potassium which can help muscle function (12). Generally, dates make a good snack before training.
Does dates have too much sugar?
Dates have a significant amount of sugar, but all this sugar is naturally occurring. If you are worried about added sugar in your diet, dates can be a good option because they typically contain no added sugar.
The lower line
Dates are a great source of fiber, minerals and antioxidants. They contain many carbohydrates and natural sugars that make them a good breakfast, pre-workout snack or noon. Despite their benefits, it is important to eat dates in moderation as excess everything (including natural sugars) can be harmful.
That said, if you find the part that works for you, dates can be a delicious and nutritious addition to your routine.
The post the health benefits of dates and how to enjoy them, according to dietitians, first appeared on the MyFitnessPal blog.