Need a smart way to get rid of sugar cravings?
Take a look at dates, the naturally sweet treat that has become a fashionable ingredient in bars, balls and dessert boxes.
Read on to find out more about dates nutrition facts and benefits, and some easy ways to eat more of them.
What Are Dates?
Dates are the fruit of the date palm tree. They are one of the oldest cultivated foods known to mankind. The story goes back to 4000 BC. SM is back.
For centuries, people in the Middle East have consumed dates as a staple food and during religious ceremonies.
While you can eat dates straight from the tree, they are more often bought dried.
Of all these data, Medjool dates is the largest and easiest to find in supermarkets.
Dates Nutrition Facts
The first thing you’ll notice when eating a date is how sweet it tastes, which is reflected in its nutrition facts.
Are dates high in sugar?
Correct. Just One Date Medjool contains 66.5 calories and 16 grams of sugar, which means 96% of date calories come from sugar!
You can still enjoy dates as part of a balanced diet, but because of their high sugar content, pay attention to how to include them.
We strongly recommend not to eat useless dates.
The Benefits of Eating Dates
1. Dates are rich in fiber
Soluble fiber forms a gel in the intestines that binds bile salts, saturated fats, and cholesterol, preventing them from entering the bloodstream.
This helps maintain healthy cholesterol levels and overall heart health.
Insoluble fiber adds waste to stool and is great for maintaining regularity.
Since fiber can also help you feel fuller for longer, dates can be a beneficial food for weight loss.
But make no mistake: you still need adequate portion control to create a calorie deficit for weight loss.
2. Dates are a natural sweetener
Despite their high sugar content, dates usually have no added sugar, which you should eat less of.
If you want to add nutritional value to your diet, dates can be a great substitute for simple refined sugars, especially in baked goods.
How does this work?
Natural sugar is still sugar and is metabolized in the same way as added sugar.
However, foods with natural sugars often contain fiber, which can help prevent blood sugar spikes.
According to Brittany Crump, M.P.H., R.D., “You can also combine dates with a protein source such as peanut butter for a more balanced breakfast.”
3. Dates are a source of vitamin B6 and minerals
Half a cup of dates (about four) provides 14% Daily Value (DV) for potassium, 12% DV for magnesium, and 12% DV for manganese.
You also get 14% DV for vitamin B6, which plays a key role in metabolism.
For your information, the percentage of daily value (% DV) shows how the nutrients in food portions contribute to your daily diet. This is a great way to tell if a serving of food is high or low in nutrients.
How to Add Dates to Your Diet
Dates are a high calorie and high sugar food which should be consumed in moderation.
There are no specific recommendations regarding the number of dates you should eat per day.
If you really like them, it’s a good idea to eat dates every day, especially if you combine them with other foods to create a balanced meal.
Here are some ways to add data to your diet:
- Sweeten up your smoothies with dates. Blend a few dates along with veggies to create a naturally sweet smoothie.
- Slice dates into salads. A flavorful way to eat dates is sliced into a leafy green salad along with ricotta, feta, goat, or blue cheese.
- Enjoy dates with oats. If you typically start your day with high-fiber oats (good for you!), adding chopped dates can liven your meal with a burst of sweetness.
- Eat dates as a post-workout snack. Simple carbohydrates, such as the sugar in dates, can help replenish muscle glycogen stores after strenuous exercise. Combine dates with proteins such as boiled eggs or cheese to include protein for muscle building and recovery. Krump adds, “Dates can be carried comfortably and enjoyed during a long workout, especially outdoors.”
- Take your dates for a hike. Mix chopped dates with nuts to make a simple trail mix.
- Enjoy dates in energy balls. Make a sweet breakfast in under 20 minutes by rolling dates in these energy balls for a birthday cake or a hole for cinnamon-free donuts.
Also Read: What Does Alcohol Do to Your Body?
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