In the cuisine of healthy eating, dates are the dessert. Why? People who try to cut down on processed sugar consider dates as the best alternative, providing fewer calories while wrapped in a sweet sheet. This nutritious fruit of the date palm tree is rich in essential nutrients that offer a myriad of health benefits. Another property that adds to its list of pros is long shelf life. So, whether you want to replace sugar or are looking to munch on a healthy, sweet snack, dates can be your best pick. Read on as we explore the nutritional profile and health benefits of dates.
Did you know there are over 200 varieties of dates grown in different parts of the world? The popular ones include medjool dates, barhi dates, zahidi dates, deglet noor dates and halawi dates.
Health Benefits of Dates
Dr Archana Batra, Dietitian and Certified Diabetes Educator shares, “Dates are a versatile fruit with a naturally sweet taste and a robust nutritional profile. Far from just a sugar source, a growing body of scientific research highlights proven health benefits of dates. Here are nine ways this ancient fruit can boost your well-being."
Highly Nutritious: Dates are rich in essential nutrients, including potassium, magnesium, copper, manganese, and B vitamins. They also contain a significant amount of dietary fibre and natural sugars, making them an excellent energy source.
Also Read: 4 Superfoods Every Mom Should Be Eating, According to Nutritionist
Excellent Source of Fibre: With nearly 7 grams of fibre in a 3.5-ounce serving, dates are great for digestive health. This fibre promotes regular bowel movements, preventing constipation and contributing to a healthy gut microbiome.
Packed with Antioxidants: Dates are loaded with powerful antioxidants, including flavonoids, carotenoids, and phenolic acid. These compounds combat inflammation and can help protect cells from free radical damage, potentially reducing the risk of chronic diseases.
May Promote Natural Labour: Research suggests that consuming dates in the final weeks of pregnancy may ease and shorten labour. Studies show that they can promote cervical dilation, reducing the need for induced labour and hormonal interventions.
Natural Sweetener: Dates can be an excellent, healthier alternative to refined sugar. Their natural sweetness comes with the added benefit of fibre and nutrients, making them a great substitute in baking, smoothies, or as a natural syrup.
Supports Brain Health: The antioxidants in dates, particularly flavonoids, have been shown to help reduce inflammation in the brain. Regular consumption may help protect against oxidative stress and reduce the risk of neurodegenerative diseases.
Provides a Natural Energy Boost: Their high content of natural sugars like glucose, fructose, and sucrose makes dates a perfect pre-workout snack. They provide a quick and sustained energy lift without the negative effects of processed sugar.
Also Read: From Improving Sleep To Strengthening Bones, Health Benefits Of Having Dates With Warm Milk
Promotes Bone Health: Dates contain several minerals vital for bone health, including potassium, magnesium, phosphorus, and calcium. Consuming them regularly can contribute to stronger bones and help protect against conditions like osteoporosis.
Aids in Blood Sugar Regulation: Despite their sweetness, dates have a low glycemic index, meaning they don't cause a rapid spike in blood sugar. The high fibre content further helps to slow down the absorption of sugar, making them a safe choice for many, in moderation.
Final Word
In a nutshell, dates are excellent for our overall health. You can have these daily, even multiple times a day but in moderation. a handful of dates are ideal for everyday consumption. However, if you are allergic to nuts, you must consult your doctor before eating dates to avert any health risk.