Calories in dates and their health benefits

Dates, also known as tamr, are one of the fruits that offer a natural sweet full of sugar, so much that the sweet taste might make you wonder if it's a healthy choice. Besides that, dates also provide many important micronutrients, along with dietary fiber.

In this article, we will learn about the calories in dates, their health benefits, and how to include them in our diets.

Calories in dates

Here are the calories and full nutrition values in 100 grams of dates:-

• carbohydrates

Dates are an excellent source of carbohydratesA 100 gram serving provides about 75 grams of total carbohydratesincluding about 8 grams of fiberand about 64 grams of natural sugar natural.

Dates have fructose sugar, which makes them extra sweet. Fructose is twice as sweet as glucose. Also, as dates ripen, they lose fiber and gain more sugar.

Even though dates are sweet, they are low in glycemic index,which is about 43 - 55 depending on the type and ripeness of the date.

• fat,

Dates are nearly fat-free, with a 100 gram serving providing less than ½ gram of fat..

• protein,

Dates provide small amounts of Protein, where a 100 gram serving gives about only 2.5 grams of protein, so good protein sources should be included in diets with dates to get the right daily protein intake.

• Vitamins and minerals

Dates can provide six of the essential B vitamins, including Folic acid and pantothenic acid, plus some minerals like potassium andmagnesium andIron.

Also, dates have high levels of polyphenols, which are antioxidants, that protect the body from free radical damage, plus they contain plant estrogen which is good for the body too.

Health benefits of dates

Since dates have many important nutrients, including vitamins, minerals, antioxidants, and plant estrogen, they offer many important health benefits for the body, which can include:-

1. Dates support heart health

Dates provide a good amount of potassium, which is considered an electrolyte essential for the cardiovascular system. Potassium has strong effects on lowering high blood pressure, and dates contain very low amounts of sodium, plus they offer some fiber. These three features make dates an important food for heart health.

2. Dates help prevent cancer

Dates contain polyphenols, which have antioxidant and anti-inflammatory properties. Studies show that date extract has anti-tumor activity and a strong ability to get rid of free radicalsIt causes cell damage and destruction, leading to cancer and other chronic diseases.

3. Dates boost bone strength

Dates also provide a good amount of magnesium, which is essential for healthy bonesMagnesium deficiency is linked to higher risks ofosteoporosisPlus, it's better to get magnesium from food sources rather than supplements, to avoid poisoning risks.

4. Dates reduce menopause symptoms

Isoflavones are a type of plant estrogen that can help reduce annoying menopause symptoms. Isoflavones are usually linked to soy products, but they’re also found in high amounts in dates. That’s why dates can naturally ease menopause symptoms.

5. Dates help keep blood sugar stable

You can enjoy the sweetness of dates without worrying about blood sugar levels, which can fluctuate a lot when eating things like juices or refined sugars. Also, dates are a handy, easy snack to carry around and can be especially good for low blood sugar episodes.

6. Dates protect digestive health

Dates have good amounts of fiber which keeps the digestive system healthy and working, helps regular bowel movements, and prevents constipation. Also, fiber can help lower the risk of many chronic diseases like cancer anddiabetes and metabolic disorders.

7. Dates make childbirth easier

It's proven that when women eat dates in the last months of pregnancy, it can make childbirth easier. Dates help widen the cervix better and strengthen natural contractions without needing labor stimulants. This allows labor and delivery to progress naturally.

Food allergy to dates

Some allergic reactions can show up after eating dates. The symptoms might not be very clear, but they will warn you something's wrong. Food allergy to dates. Symptoms might be just itching and inflammation inside and around the mouth.

Date allergy can be due to sulfites added as preservatives. Also, many people allergic to fruits are allergic to latex and pollen too.

So, if you feel any food allergy symptoms after eating dates, you should see a doctor right away for proper diagnosis.

Storing dates and food safety

Dates should look full, smooth, shiny, and moist on the outside. They might be a bit wrinkled but not broken, cracked, dry, hard, or mushy. They should feel sticky sweet and have a rich flavor.

To keep dates fresh longer, you can store soft fresh types in the fridge where they last up to 18 months. They might keep at room temperature for up to 1 year.

How to prepare dates in recipes

If the dates have pits, cut them lengthwise to remove them. Dates can be used in many baked goods since they add moisture and natural sweetness to breads, cakes, and pies.

Also, you can stuff dates with different fillings like cheese or meat to enjoy as appetizers, or serve them with dried fruits and nuts.

Besides that, you can enjoy date pieces with yogurt andhot cereals and smoothies and various salads. Because they have a lot of carbs, you can eat dates before or during workouts for energy.

Including a variety of fruits in your daily diet ensures you get enough different nutrients your body needs to stay healthy and balanced. Dates are definitely one of the most important fruits.

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