Sweet, filled and amazingly nutritious – the campaigns are more than just a natural candy. These small dried fruits have become a common speed like a snack and a component. It is full of fiber, essential minerals and antioxidants (1and 2). In addition, they make a great natural sweetener.
Are all the benefits of dates very good so that you do not believe? Let’s take a look at what makes the dates distinct, and what should be taken into account when eating, and how you can combine them into your diet.
The health benefits of dates
Although they are small, dates are full of useful nutrient For your body (1and 2). These nutrients (1):
- Supporting the health of the digestive system
- Helps fight inflammation
- You may support long -term health
Dates are a good source of DietaryMyfitnessPal, registered dietitian Lauren Koda, says. Four preserved medjool dates contain about 7 grams of fiber (3). Fiber is a type of carbohydrate that the body cannot fully digest. For this reason, the fibers keep things moving in your body – play an important role in organizing bowel movements, preventing constipation, and promoting bowel health (4and 5). Fiber also helps to slow sugar absorption in your body, which may help support blood sugar levels (4and 6).
Dates also contain many Basic minerals Such as potassium, magnesium, copper and selenium (3). Four Medjool dates contain approximately 15 % of the recommended daily income from these nutrients. In addition, dates contain small amounts of B vitamins (2), Which helps your body cells grow, develop and operate (7).
Dates are rich in nature AntioxidantsWhich can help reduce oxidative stress in your body (1). This may support long -term health and contribute to a decrease in the risk of chronic conditions over time (1).
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Possible disadvantages of consumption dates
Although dates are nutritious, it is important to take the caloric content and carbohydrates into consideration. One meal, or four individual dates, contains 277 calories and 75 grams of carbohydrates (3). One history has 66 calories and 18 grams of carbohydrates (3).
““The dates are thick nutrients, so eating large quantities can contribute to eating excess calories. However, they may provide health benefits (however, it may provide health benefits (8). “
Also high dates in natural sugars, with one date containing 16 grams of sugar (3). Kuda says that although this sugar occurs naturally and is associated with fiber, it can still add quickly. “Control the part is important when you include dates in your diet,” she says.
What makes the dates, especially from other dried fruits?
Although the dates are high in sugar content, all sugar in the dates occurs naturally. Many other dried fruits – such as mango, pineapple, banana, cranberry, and more – are often sweetened during treatment. On the other hand, the dates are dried naturally and “almost always sold without adding sugar,” says Koda.
About the expert
Lauren Koda, Road He is the food data coordinator in myfitnessPal. She obtained a Bachelor’s degree in Nutrition Science from Missouri State University and a master’s degree in nutrition diagnosis from Cox College. With over 10 years of experience, it specializes in nutrition for children, malnutrition and nutrition support.
History varieties and their uses
There are a number of varieties of history, and each has properties that make it a better choice for certain uses (9). Each variety has a little different texture, sweetness level, and flavor definition file – this affects how to use it in the best way. Here are four of the most common types of history that you likely see in the supermarket:
- Medjool The appointments are usually the most popular types of history. It is big, soft, sticky, and very sweet – ideal for eating snacks on its own or stuffing with other good things.
- Diglit Nour The dates are more stable, not sweet. They have a partially dry meat that makes them totally dining alone. DEGLELT dates are popular for cooking and bread.
- Wicked Soft dates and drink with a dessert -like flavor. It is often used to sweeten drink and sauces, or consume it with fruits or cheese. This is the date of the diversity that your Charcuxa dash is dreaming!
- please Small and less sweet dates than Medjool’s typical history. In the Kingdom of Saudi Arabia, he holds the spiritual meaning. AJWA dates are usually consumed as a coffee, tea desalination, or as a light meal.
5 ways to enjoy eating dates
Not to mind that the easiest way to eat is to eat a snack on it individually. But are you looking for other more creative ways of dates? Try these cuda options:
#1: Swear juice
Instead of honey or maple syrup, try adding dates or two to your mixer to sweeten juice. The dates will add to both sweetness, but the complex flavor of your fabrication-ideal for breakfast or drink while moving.
#2: stuffed snack
Try filling dates with peanuts, almonds, cashews, or any other walnut butter you choose. This will add a new flavor to the mixture and cut the sweetness of dates. In addition, walnut butter is rich in protein, healthy fats and fiber (10).
#3: Power bites
Cut the dates and add them to homemade power or tapes to add additional sweetness and texture. Try one of these Approved recipes from the dietitian.
#4: Sugar alternative
Here is another way to sweeten recipes with dates: mix some dates saved in a mixer or a food processor to create a thick and smooth paste. You can then use this paste as a sugar alternative. The date paste will also make the complexity of the flavor of the dish.
#5: Breakfast is at the forefront
Seal and stir small in non -local oatmeal or milk for natural sweetness. Since the dates are high in carbohydrates, they provide the energy needed to start your day.
Related questions (common questions)
How many dates are a healthy day?
According to Cuda, a healthy part of the individual dates – rely on your health goals, lifestyle, activity and energy needs. The dates are likely to have a good amount for most people. “Those who suffer from diabetes or meals restricted to carbohydrates should consult a health care provider or a dietitian for personal instructions,” says Koda.
What are the most popular types of history for snacks?
MEDJOOL dates are soft and sweet, making it an easier variety for a snack individually.
Should I take the appointments as an energy supportive before exercise?
High dates in carbohydrates. This can provide you with energy before exercise. Before exercise, carbohydrates before exercise can help maintain blood glucose levels, maintain glycogen stores, and delay fatigue during exercise (11). Dates also contain potassium, which can help in muscle function (12). In general, dates make a great snack before exercise.
Does the dates have a lot of sugar?
Dates have a large amount of sugar, but all this sugar rotates naturally. If you are concerned about the sugars added in your diet, dates may be a good option because they usually contain additional sugar.
The bottom line
Dates are a great source of fiber, minerals and antioxidants. It is high in carbohydrates and natural sugars-which makes it a good breakfast or snack before exercise, or midday. Despite its benefits, it is important to take moderation dates as the surplus of anything (including natural sugars) can be harmful.
However, if you find the part that suits you, the dates can be a delicious and nutritious addition to your routine.
Pamphlet The health benefits of dates and how to enjoy them, according to nutritionists First appear on MyfitnessPal Blog.
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