The health benefits of dates and how to enjoy them according to nutritionists

Sweet, chewing and surprisingly nutritious – the dates are much more than natural candy. These small dried fruits quickly become popular both as a breakfast and as an ingredient. They are full of fiber, basic minerals and antioxidants (1., 2). Plus, they make a great natural sweetener.

All the benefits of the dates are too good to be true? Let’s look at what makes the dates special, what to keep in mind when eating them and how you can include them in your diet.

Benefits to the health of the dates

Although small, the dates are full of nutrients – providing fiber, basic minerals and antioxidants to your body (1., 2). These nutrients (1)::

• Support the digestive health
• Help fight inflammation
• Can support long -term health

Dates are a good source of Dietary fibersays myfitnesspal, registered nutritionist Lauren Cuda. Four dates of memeol contain approximately 7 g of fiber (3). Fiber is a type of carbohydrate that the body cannot fully absorb. Therefore, fiber supports things to move in your body – this plays a critical role in regulating bowel movements, preventing constipation and promoting bowel health (4., 5). Fiber also helps to slow down the absorption of sugar in your body, which can help maintain blood sugar levels (4., 6).

Dates also contain a lot of Main minerals such as potassium, magnesium, honey and selenium (3). Four intermediate dates contain approximately 15% of the daily recommended intake of these nutrients. In addition, the dates contain small amounts of vitamins B (2) that help 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 may support long -term health and contribute to a reduced risk of chronic conditions over time (1).

Potential disadvantages of dates consumption

Although the dates are nutritious, it is important to take into account your calorie and carbohydrate content. One serving of dates or four individual dates contains 277 calories and 75 g of carbohydrates (3). One date has 66 calories and 18 g of carbohydrates (3).

« Dates are thick nutrients, so eating large amounts can contribute to excess calorie intake, says Kuda. « However, when eaten moderately, they can offer health benefits (8). « 

The dates are also high in natural sugars, with one date containing 16 g of sugar (3). Kuda says that while this sugar is naturally found and combed with fiber, it can still be added quickly. « Control of portions is important when you include dates in your diet, » she says.

What makes the dates special from other dried fruits?

Although the dates are high in sugar, all the sugar on the dates is naturally found. Many other dried fruits – such as mango, pineapple, banana, cranberries and others – are often sweetened during processing. On the reverse, the dates are naturally dried and « almost always sold without added sugar, » Kuda says.

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For the expert

Lauren Kuda, Rd is the curator of food data in MyFitnesspal. She won a bachelor’s degree in dietetics from the Missouri State University and her master’s degree in food diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition and nutritional support.

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Date of varieties and their uses

There are a number of varieties of date and each has characteristics that make it a better choice for certain applications (9). Each variety has a slightly different texture, a level of sweetness and aroma -this affects the way they are best used. Here are four of the most common types of dates you will probably see in the supermarket:

• Medjool Dates are usually the most popular diversity of date. They are large, soft, sticky and very sweet – perfect for breakfast alone or filling with other tastes.
• Degrett Noor The dates are firm, not so sweet. They have a solid, partially dry flesh, which makes them more difficult to eat themselves. Degle Noor dates are popular for cooking and baking.
• Bartes The dates are soft and syrupy with a smell -like aroma. They are often used to sweeten syrups and sauces or consumed with fruit or cheese. This is the variety of the date it dreams of that the board on board Charcuterie!
• Please The dates are small and less sweet than your typical Medjool date. In Saudi Arabia, they are of spiritual importance. Ajwa dates are usually consumed as a sweetener for coffee or tea or as a breakfast.

5 ways to enjoy the dates of meals

It is an unknown that the easiest way to eat tuyere is to have them breakfast individually. But are you looking for other, more creative ways to inflate dates? Try those options that CUDA recommends:

#1: mashed sweetener

Instead of honey or maple syrup, try adding one or two dates to your blender to sweeten the puree. The dates will add not only sweetness, but also a complex taste to your mixture-perfect for pairing a breakfast or drink on the go.

#2: Stuffed breakfast

Try stuffing dates with peanuts, almonds, cashews or other nuts of your choice. This will add a new scent to the mixture and cut off the sweetness of the dates. Plus, walnut oils are rich in protein, healthy fats and fiber (10).

#3: Energy bites

Cut the dates and add them to homemade energy bites or bars to add extra sweetness and texture. Try one of these nutritional -approved recipes.

#4: Replacing sugar

Here is another way to sweeten recipes with dates: mix some buttons in a blender or food processor to create a thick, smooth date paste. You can then use this paste as a sugar substitute. Date paste will also increase the complexity of the taste of your dish.

#5: Eating breakfast

Cut and mix in small pieces a date in unsweetened oatmeal or yogurt for natural sweetness. Because the dates are high in carbohydrates, they provide the energy you need to start your day.

Frequently Asked Questions (Frequently Asked Questions)

Bottom line

Dates are a great source of fiber, minerals and antioxidants. They are high in carbohydrates and natural sugars-creating a good breakfast, breakfast before workout or lunch. Despite their benefits, it is important to eat dates moderately, as excess everything (including natural sugars) can be harmful.

This was said if you find the part that works for you, the dates can be a delicious and nutritious addition to your routine.

Posting the health benefits of the dates and how to enjoy them, according to dietary, first appeared on myfitnesspal blog.

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