ALL About Dates: Best Time to Eat Dates, How Many Dates in a Day for Weight Loss?

Dates are a great substitute for regular sugar, as they are high in fiber and have a low glycemic index. Not only this, but they also serve many health benefits and loads of nutrition.

Dates are highly nutritious.

Nutrition in 1 Date

Calories23 Kcal
Carbohydrate5 gm
Protein0.3 gm
Fat0.03 gm

Glycemic Index of Dates is 42 which is low and Glycemic Index of Table Sugar is 65, which is high.

Compostion of Dates

  • Enzymes: These substances bring about biochemical reactions in the body.
  • Phenolic acids: These antioxidant compounds help protect against disease.
  • Carotenoids: These red, yellow, and orange pigments play a role in various bodily functions.
  • Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and are great for the brain.

How do dates help in weight loss?

  • High fiber content: Prevent constipation & Inflammation of the digestive tract.
  • High in unsaturated fatty acid content.
  • Good source of Protein.
  • Satiates the sweet tooth.
  • Have Low glycemic index.

Other Health Benefits

  • Nervous system support: As dates have high potassium content, they have played a vital role in controlling: Heart rate, Breathing function, Muscular function.
  • Improved metabolism: Dates are rich in B vitamins, such as Pantothenic acid, Folate, Niacin.
  • Regulates blood pressure: Potassium present in dates is essential to excrete sodium out of the body. Thus, potassium regulates blood pressure by eliminating sodium from the body.
  • Prevents Anemia: Dates are rich in iron that is vital for the production of RBC.
  • Induce natural labor.
  • Reduce Alzheimer’s disease symptoms: Dates are good for brain health.
  • Reduce inflammation.
  • Dates are an excellent source of vitamin C and D, which boost collagen production leading to increased elasticity.
  • Dates have antioxidants that keep you safe from free radical damage and reduce inflammation. They remove toxins, improve digestion and metabolism which is a key to weight loss.
  • Great for substitutions. People can replace the sugar, chocolate chips, or candies in baking recipes with dates to ensure they are eating natural sugars instead of refined sugars.
  • Easy to add to the diet.

How many dates you should consume?

  • Dates may help in weight loss only when you consume them in moderation.
  • Excess of anything can lead to weight gain.
  • You can have 3 to 5 dates every day to satiate your sweet tooth and keep your hunger pangs at bay.

What are the side effects of consuming dates?

The side effects of consuming dates include:

  • Weight Gain.
  • Kidney Disease: Individuals with kidney disease should follow caution while having dates. Consult a doctor regarding the amount of potassium to be taken every day.
  • Allergies: Dried dates often contain sulfites that may trigger allergies in some.
  • Asthma: Sulfites can exaggerate the symptoms of wheezing in people with asthma.

When to Consume dates for maximum benefit?

  • Before a workout. Though dates are naturally high in sugar, they don’t spike blood sugar quickly. Rather, they provide a type of slow-releasing carb that allows for a steady stream of energy to fuel your workout. Try having 2-3 dates 30–60 minutes before a workout.
  • At breakfast. Dates can be an excellent way to add natural sweetness and fiber to your diet in the early morning. It keeps you full, energized, and satisfied throughout the morning.
  • As a snack. This pairing of fiber and sugar allows for a slower rise in blood sugar to help you feel energized without crashing soon afterward.
  • At Bedtime. They’re an excellent bedtime food due to their high fiber content & potassium. Promote digestion & goodnight sleep.

When you shouldn’t eat dates?

  • If you have irritable bowel syndrome (IBS).
  • After a large meal. Dates are high in fiber, which takes longer to digest. As a result, eating a large number of dates after a large meal may make you feel extremely full and uncomfortable.
  • If you have an allergy.
  • If you’re experiencing diarrhea or loose stools.

How to include Dates in your Diet?

  • Breakfasts: Add dates to oatmeal, granola, or cereal.
  • Salads: Add dates to fresh fruit or vegetable salads.
  • Snacks: Eat the dates as they are or add them to a trail mix.
  • Lunches or dinners: Mix dates into stews, soups, or casseroles.
  • Smoothies: Make smoothies with dates, yogurt, and bananas, or other fruits.
  • Desserts: Stuff dates with almond butter and top them off with berries or crushed peanuts.
  • Energy balls: Use a food processor to mix dates, unsweetened coconut, and walnuts. Add a little vanilla and salt before forming the dough into balls and refrigerate them until serving.
  • Sugar substitute: Puree dates and use the puree in recipes as a substitute for sugar.
  • Dates with milk.

Do add dates in moderation in the diet and experience the health benefits.

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