7 Benefits of Eating Dates That Will Make You Want to Incorporate Them Into Your Diet
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If you’re new to the game of eating dates, you may be wondering if they are really that nutritious, or if they’re just another food that sounds good in theory but won’t actually taste very good in practice.
This article will give you seven benefits of eating dates that will make you want to incorporate them into your diet immediately!
1) They are naturally sweet
Dates are naturally very sweet. They don’t require much sugar because they taste so good on their own, but it is a good idea to limit your sugar intake anyway, as excess sugar can mess with your blood glucose levels and lead to weight gain.
Instead of adding extra sweetener to dates, try putting them in smoothies or making a delicious breakfast parfait by layering them with yogurt and granola.
When used in moderation (as they should be!), dates can enhance healthy diets instead of ruining them! The next time you’re feeling like a snack, reach for one of these rather than some candy that will send you right back up the scale.
If you're not sure where to start, here are our favorite ways to enjoy this low-calorie fruitfruit 1) Slice the date open and add honey, peanut butter, banana slices.
Or almond butter 2) Layer chocolate chips into the date 3) Slice them into quarters and roast them 4) Add 1/2 teaspoon ground cinnamon to 6 tablespoons of boiling water then pour over 6 pitted dates 5) Pour maple syrup over chopped dates 6) Put bananas inside pitted datesdates 7) Cut an apple slice in half, put it inside a pitted date.
Close it up and dip in chocolate 8) Add nutmeg to the top of chopped dates 9) Combine cream cheese with finely diced pecans and spread mixture on top of thinly sliced date 10) Roast them until tendertender let cool.
Then sprinkle with cocoa powder 11) Fill a celery stick with shredded coconut and diced almonds 12) Place a fig insideinsideinsideinside a pitted date 13) Stuff pitted dates with pumpkin puree 14) Chop fresh pineapple, place in a bowl.
And top with 6 pitted dates 15) Stuff whole dates insideinto baked apples 16) Mix yogurt and honey together then spoon onto the center of three whole unpeeled dates 17) In Mexico there's even a dessert called quesadilla de dulce which consists of two quesadillas filled with whipped cream made from egg whites, sugar, vanilla extract and sprinkled with powdered sugar 18).
Rolled oats mixed together into doughnut shape doughnuts 19). Rolled oats mixed together into doughnut shape doughnuts 20). Rolled oats mixed together into doughnut shape doughnuts
2) They boost the immune system
Studies have shown that date fruit reduces inflammation, which is key in preventing infections. Plus, they’re rich in vitamin C and other antioxidants that support your immune system.
They may reduce cancer risk: Date fruits are loaded with fiber, which helps lower your risk for colon cancer and heart disease. Fiber also helps fill you up and reduce overeating, potentially contributing to weight loss.
They’re a good source of potassium: This mineral is important for regulating blood pressure—and dates are one of few natural sources on a low-calorie diet.
They promote healthy digestion: The fiber in dates can help you shed pounds because it keeps you feeling full longer, which makes it easier to make healthy food choices at mealtime.
In addition, the high water content in dates makes them refreshingly hydrating when added to smoothies or other cold drinks. They contain less sugar than most desserts: A single medjool date contains only 4 grams of sugar, while some store-bought desserts can contain over 40 grams.
It's easy to swap out refined sugars like white sugar or brown sugar for dates as an ingredient; just remember they're sweet so you'll need less! They're versatile: Unlike many packaged snacks on the market today, date fruit is portable and doesn't require refrigeration (in fact, refrigeration can cause its freshness to decline).
There are many ways to enjoy dates without having to buy pricey imported varieties: try adding them into cereals, oatmeal, salads, yogurt parfaits, sauces, baked goods and more. Or simply snack on them plain by themselves.
But no matter how you eat them, there's no denying their deliciousness! One way I love to incorporate these gems into my diet is by snacking on them right out of the bag - but if you want to get fancy, here are five fun recipes using dates that taste too good not to share.
1) Date Caramelized Onion Dip
2) Dark Chocolate Chip Banana Bread
3) Moroccan Lamb Stew
4) Chocolate Cake with Ginger Ganache Frosting 5) Vanilla Bean Spiced CupcakesCupcakesCupcakesCupcakesCupcakesCupcakesCupcakesCupcakes
3) They help fight inflammation
Most people think of inflammation as an undesirable symptom—if they even notice it at all. But inflammation is a natural and necessary part of your immune system’s ability to fight infection, protect you from disease, and repair damaged cells and tissues.
There’s actually nothing bad about it; but when there is too much or chronic inflammation, it can lead to serious health problems like diabetes, obesity, heart disease, depression, Alzheimer’s disease and cancer.
And since dates contain compounds that fight inflammation in a number of ways (and very few calories), now might be a good time to start adding them into your diet on a regular basisbasisbasisbasis.
Dates are rich in antioxidants: Antioxidants are molecules that scavenge free radicals, which are highly reactive particles with unpaired electrons. These unstable molecules cause oxidative stress by attacking the cells around them, leaving the cell either dead or unable to function properly.
Antioxidants work by donating their own electrons to the free radical without creating any new radicals in the process. The end result is a stable molecule with paired electrons which won’t react anymore—in other words.
No more oxidation! In addition to being rich sources of vitamin C and carotenoids (which our bodies convert into vitamin A), date fruits are also high in phenolic acids such as ferulic acid, quinic acid and caffeic acid.
These three powerful plant-based substances have been shown to have antioxidant properties, inhibit lipid peroxidation, decrease oxidative DNA damage and inhibit LDL cholesterol oxidation.
The following lists some more benefits of eating dates:
-Helps you lose weight
-Keeps blood sugar levels healthy
-Provides plenty of energy for exercise
-Protects against Bone density increases by 10% after just four weeks of daily consumption, thanks to the plentiful calcium found in dates.
They promote healthy eyesight: Their folate content aids eye development during pregnancy and helps prevent birth defects, while zeaxanthin has been linked to improved vision.
They may help relieve constipation: People who eat two tablespoons of finely chopped fresh dates every day tend to experience relief from constipation compared with those who don't eat them.
They provide protein: One large pitted date has two grams of protein along with dietary fiber and loads of potassium. They help keep teeth strong: Chewing on dried fruit promotes saliva production and cleans teeth while reducing plaque buildup.
4) Boost your heart health
The natural antioxidants in dates help reduce cardiovascular risk factors, including high cholesterol and blood pressure. A study published in Diabetes Care journal found that people who ate 3 ounces of date paste each day for 6 weeks had lower levels of total cholesterol.
LDL (bad) cholesterol, and triglycerides compared with those who didn’t eat dates. The researchers also found that date consumption was associated with better blood sugar control.
Another study published in Food & Function examined whether palm fruit extract—which is rich in bioactive components—could help combat metabolic syndrome.
According to lead researcher Samir Hanna, Dates are one of only a few natural sources [of palm fruit extract], which makes it a very important dietary tool for combating metabolic syndrome.
In addition to lowering cholesterol and blood pressure, research suggests that dates may protect against oxidative stress, reduce inflammation, and decrease the risk of chronic diseases like cancer.
With their sweet taste and health benefits, there’s no reason not to include them in your diet! Here are seven ways you can use datesdatesdatesdates -In your morning smoothie: Blend 1/2 cup chopped pitted dates, 1 banana, and 8 ounces of almond milk together until smooth.
Add some sweetness to oatmeal: Sprinkle a few tablespoons over cooked oats or add some dried fruits as well.
Make it into a healthy dessert: Add chopped pitted dates to plain Greek yogurt or ice cream, mix with some peanut butter and honey or caramel sauce for an indulgent treat. -Add some fiber to your cereal: Top a bowl of cold cereal with whole pitted dates or blend the two together for a crunchy mixture.
Treat yourself after dinner: Soak 4-6 whole pitted dates in boiling water for 15 minutes before adding to vanilla ice cream or pudding.
For an extra dose of flavor, add cinnamon or cardamom pods to the boiled water. -Mix with coffee: Ground up pitted dates work great when mixed into ground coffee beans or used in place of sugar cubes.
In a protein shake: Add 2 tablespoons of mashed bananas, half an avocado, and one tablespoon cocoa powder to create a yummy shake that's perfect pre or post workout.
5) Reduce risk of cancer
Studies show that eating dates may reduce your risk of certain types of cancer. Researchers found that people who consumed five or more servings per week had a much lower chance of contracting lung, colon.
And breast cancer than those who didn’t eat dates. The secret behind these cancer-fighting properties is a type of fiber called beta-D-glucan, which is found in high concentrations in dates.
Beta-D-glucan can help promote healthy gut bacteria and has strong antioxidant activity. These factors, researchers believe, may all contribute to fighting cancer.
Stay away from the blood sugar roller coaster: Research shows that dates contain natural sugars with a low glycemic index, meaning they don’t cause spikes in blood sugar levels like other foods do.
Keep weight off: Consuming too many sweetened treats—including date fruit—may increase your risk for obesity, but research shows that sticking to just four ounces of whole pitted dates daily could help maintain weight. Boost heart health.
Dates are an excellent source of potassium, magnesium, and iron—nutrients that have been shown to protect against heart disease. Diets rich in potassium have also been linked to decreased rates of stroke and hypertension.
Increase energy: Loaded with energy-boosting carbohydrates, fiber, vitamins, minerals, and antioxidants, dates are a wonderful pick-me-up when you need extra oomph at work or school.
They also provide a great preworkout boost because their glycogen content aids in muscle recovery after strenuous exercise. Improve sleep qualityqualityqualityquality Researchers have found that consuming dates before bedtime can improve sleep quality by increasing REM (rapid eye movement) sleep.
Prevent constipation: Packed with soluble and insoluble fibers, as well as various minerals such as calcium, magnesium, zinc, and iron, dried fruit such as dates can make for a powerful stool softener.
As a result, constipation sufferers often find relief from dry fruit consumption alone. To sum it up: Dates are delicious sources of nutritious food with numerous health benefits!
6) Help you lose weight
The most obvious way eating dates helps with weight loss is by providing a low-calorie, nutrient-rich food. Research shows that consuming 1.3 ounces of dates daily (approximately 9 medium dates) reduces calorie intake and promotes weight loss.
There’s also evidence that they can help curb hunger, so while you’re snacking on these babies you may find yourself enjoying them without overindulging in other foods—and lose weight as a result! The fiber in dates also prevents blood sugar levels from spiking.
So if you have a sweet tooth and want something rich yet nutritious at your fingertips, reach for some fresh dates instead of cookies or cake. In addition, they are high in iron, potassium, magnesium and calcium, making them perfect post-workout fuel.
And finally, the lutein content of the fruit protects against age-related eye diseases like macular degeneration. So grab a handful of soft, plump dates and enjoy the many benefits they offer.
Did you know that an average date palm tree only produces up to 10 pounds of fruit per year? Given how yummy and healthy these fruits are, it makes sense why dates were highly valued as food long before modern commercial farming techniques came about.
But whether or not their origin story involves King Solomon giving each of his 1000 wives one date every month for child bearing purposes (we made that up), we’ll never know.
but we do know how beneficial these delicious fruits can be! They contain almost all of our daily recommended dietary fiber requirement per serving – 21% DV – plus 82% DV manganese and loads of other vitamins, minerals and antioxidants.
If you’ve ever wondered where those oat bran muffins got their name, it turns out that there was a time when oats weren’t grown widely enough to provide all the flour needed for baking.
So people used what was available: cornmeal, wheat and rye flour mixed with dried fruit like apples, pears and bananas. Since dried dates are loaded with moisture and carbs, they provided just what was needed for moistness and flavor.
Date syrup has been traditionally used as an alternative sweetener because its complex carbohydrate structure mimics that of honey or maple syrup. It contains significantly more nutrients than white sugar too!
7) Control blood sugar levels
It's well known that eating a lot of fruit is beneficial for health and can help prevent a number of diseases. But now, experts are saying that dates in particular have blood sugar-regulating properties, thanks to their high fiber content.
They're high in fiber so it slows down your digestion, says Dr. Joely Kaufman, associate professor of clinical nutrition at NYU Langone Medical Center.
And since dates have a low glycemic index (GI), they do not cause blood sugar levels to spike rapidly like other types of carbs can; rather.
They’re slowly digested and their energy is released over time, making you feel fuller longer. When it comes to diabetes prevention, research has shown that regular consumption of dates could decrease the risk by 50%.
The main reason for this is because of the soluble fibers found in dates which promote healthier cholesterol levels and insulin sensitivity.
A healthy level of cholesterol will result in lower bad cholesterol, which means less plaque build up on arteries. In turn, better circulation will lead to a reduced risk of heart disease or stroke.
Dates also contain natural sugars called sorbitol and mannitol which stabilize blood sugar levels after eating them by slowing absorption from the small intestine into the bloodstream.
Sorbitol also helps increase digestive enzymes and stomach acid, improving overall gut health.
A major reason why people who live in countries where these fruits are available all year round - including North Africa, South America, India, China.
And Iraq - have lower rates of type 2 diabetes than those living in Western countries is because their diets consist mainly of foods with high GI values.
The World Health Organization estimates there are 422 million people worldwide with diabetes mellitus; 86% have type 2 diabetes mellitus (T2DM).
About half the cases of T2DM globally could be avoided through more active lifestyles and dietary changes. Dates are one such food that we should take advantage of!
