What Are Dates And How Can They Benefit Your Health?
Oct 31, 2024
Dates, also referred to as nature's caramel, is a fruit that has gained popularity not only because of its delicious flavour, but because of the potential health benefits they provide - continue reading to learn more!
What are dates?
Dates are often referred to as nature’s caramel due to its chewy texture and caramelised flavour. They’re soft and sticky, and incredibly sweet due to their high sugar content. They are the fruit of the date palm tree which grows in tropical regions, and although they can be enjoyed fresh, they they are generally sold dried in western countries. They are also packed with nutrients, and may provide certain health benefits!
Nutritional values
Dates are very high in sugars and calories for a small serving - approximately 250-300 calories and 75g sugar per 100g, and should therefore be consumed in moderation. However, despite this, they are also packed with essential nutrients such as potassium, magnesium, copper, manganese, iron and vitamin B6. Dates are also an excellent source of dietary fibre, specifically insoluble fibre, and they are rich in antioxidants such as carotenoids, phenolic acid, and flavonoids, which play a significant role in combating oxidative stress and inflammation.
Benefits of dates
Not only are dates are nutrient dense, and can also provide a range of health benefits! They are an excellent source of dietary fibre, which aids in digestion, prevents constipation, and supports a healthy gut. One study found that participants who consumed 7 dates per day for 3 weeks experienced an increase in bowel movements compared to when they did not eat dates. Fibre is also essential for managing blood sugar levels by slowing down sugar absorption, making dates a safer snack for people with diabetes in moderation - despite their high sugar content, dates have a low glycemic index, which measures how quickly your blood sugar levels rise after consumption.
Dates are also trending as a natural remedy to promote natural labour and ease late-term labour in pregnant people. They are thought to have this effect due to their tannin content, which may help facilitate contractions, as well as due to compounds that mimic oxytocin, which also causes labour contractions. Studies have found that people who consumed dates before labour were less likely to be induced and were in labour for less time than those who did not eat them.
Dates are also a great source of essential vitamins and minerals, as well as antioxidants, and can be beneficial in supporting various aspects of general health such as bone health, inflammation, heart disease and more!
How to incorporate more dates into your diet
Dates are a great natural sugar alternative and can be a healthier option to table sugar. Dates work great in desserts, and you can replace the sugar in bakes with dates in a 1:1 ratio, meaning 100g sugar can be replaced with 100g date paste. Dates are also great on their own, or you can stuff them with nut butter and cover in chocolate for a healthy candy bar option. You can also incorporate dates into savoury dishes such as salads, and they can even be enjoyed with cheeses or wrapped in bacon!
