The nutritional benefits of dates.
A delicious snack that can be eaten on their own or with nut butters, dates have the following health benefits
Rich in nutrients
Contains a variety of antioxidants.
Naturally sweet and contains no sugar.
Supports digestive health.
Protects the heart and health and regulates blood sugar levels.
Protects the brain.
Promotes natural childbirth.
Dates are very nutritious.
Three dates contain about 200 calories, 54 grams of carbohydrates, about 5 grams of fiber, 1 gram of protein and not a gram of fat. They also contain a small amount of a variety of nutrients, including B vitamins, vitamin K, calcium, iron, magnesium, potassium, zinc, and manganese1.
Dates contain a variety of antioxidants.
In addition to their vitamin and mineral content, dates are rich in health-protecting antioxidants; one 2019 study found that dates are a good source of natural antioxidants and can be used to combat diseases related to oxidative stress (2).
Oxidative stress occurs when there is an imbalance between the production of cell-destroying free radicals and the body's ability to resist their harmful effects. Oxidative stress can lead to aging and cell damage and is a precursor to disease. Dates also contain compounds with anti-inflammatory and antibacterial properties that may play a role in fighting infection.
Other research published in 2017 showed that dates contain a number of antioxidants, including carotenoids, polyphenols (such as phenolic acids, isoflavones, lignans and flavonoids), tannins and sterols. It also has antifungal properties3.
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Dates are naturally sweet and contain no sugar
Dates are often thought of as a dried fruit, but they are actually a fresh fruit with no water content. And because dates are whole, unprocessed fruit, their sugar content is naturally sweet. This means that the label of an energy bar sweetened only with dates will say 0 grams of sugar. This is because added sugar is associated with risk of cardiovascular disease and obesity, so it should be limited.4
The American Heart Association (AHA) recommends that women consume no more than 6 teaspoons (25 grams, 100 calories) of sugar per day. For men, the recommended amount of sugar is 9 teaspoons, 36 grams or 150 kilocalories. Using dates to sweeten meals and recipes does not consume the daily allowance of sugar, unlike other sweeteners such as cane sugar5.
Dates support digestive health
Three dates provide about 18% of the daily allowance of fiber and support digestive function.6 A 2015 study published in the British Journal of Nutrition examined the effects of date consumption on the gut. Healthy men were randomized to consume either seven dates a day or a control diet containing a mixture of carbohydrates and sugar for 21 days; after a 14-day water washout period, the groups swapped.
The researchers found that eating dates improved the subjects' frequency of bowel emptying and decreased levels of a chemical in the feces that is known to damage cells and cause mutations that can lead to cancer.6
Anyone who has experienced constipation knows how damaging it can be to energy levels and overall comfort. Dating is an easy way to get into a relationship.
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Dates protect heart health and regulate blood sugar levels
In a 2020 study, the consumption of dates tested both blood fat content and glycemic index: 100 men and women with type 2 diabetes were randomized to eat dates altogether or an additional three dates daily for 16 weeks.7
Those who ate dates had statistically significant reductions in total cholesterol and "bad" LDL. HbA1c (a measure of blood glucose control over the past two to three months) did not change in those who ate dates.This study suggests that due to the high polyphenol content of dates (polyphenols are micronutrients naturally found in plants), dates may have beneficial effects on lipid profiles, particularly lowering total cholesterol levels and increasing HDL. In addition, the low glycemic index of dates suggests that low and moderate consumption of dates does not affect glucose levels.
The results of this study are important because blood glucose regulation and heart health are closely linked: people with type 2 diabetes have twice the risk of heart disease, including heart attacks, and cardiovascular disease is the leading cause of death in people with type 2 diabetes.8
Dates can protect the brain
The protective compounds in dates are also thought to protect the brain; according to a 2016 article, dates have promising therapeutic potential against Alzheimer's disease because of their ability to fight inflammation and oxidative stress in the brain.9
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Dates can help facilitate natural childbirth
One potential benefit of dates is particularly relevant to pregnant women: a 2020 paper looked at the effects of dates on childbirth and childbirth.
Researchers analyzed previously published studies and concluded that eating dates can shorten the duration of the active phase of labor (the stage during which the cervix dilates). It can also improve the Bishop's index (a measure of cervical readiness for labor). However, the consumption of dates did not affect the duration of the first, second or third stages of labor or the frequency of cesarean section - 10.
How to enjoy dates and include them in meals and snacks
Dates are a common sweetener in a variety of recipes, including smoothies, energy balls, oatmeal, overnight oatmeal, chia or avocado pudding and baked goods. Dates can also be used in pureed form to make homemade herbal ice cream, mixed with herbal milk, cinnamon and additives such as chopped dark chocolate or cherries. Dates can also be added to savory dishes. They add a natural sweetness and balance to salads, cooked vegetables such as sautéed cabbage or baked cauliflower, and roasted vegetables.
My favorite snack year-round is stuffed dates. I also stuff them with nuts, seed oils, nuts and herbs, herbal cheeses and salty fillings such as olive tapenade or dairy-free pesto. Of course, they are also delicious on their own.
Brief review.
Dates are a superfruit with many health benefits for the brain, digestive system and heart. This delicious fruit has antioxidant properties and can facilitate natural childbirth. Use them as a sweetener in recipes such as smoothies and oatmeal, or eat them on their own. No matter how you consume dates, they are good for you.