The palm tree (Phoenix dactylifera) belongs to the Arecaceae family and is native to the Middle East and North Africa. In addition to their long history, dates also have remarkable nutrients that place them at the top of a healthy diet. By eating dates, you’ll be giving yourself plenty of fiber, antioxidants, and anti-inflammatory and anti-cancer plant compounds.
On the plus side, although dates are known for their sweet taste, they have a very low glycemic index, so they don’t affect your diet or blood sugar. Of course, anything in excess can cause side effects, and it’s best to check with your doctor about relevant allergies, food sensitivities, and intolerances before incorporating them into your diet. Let’s take a closer look at the benefits of fresh or dried dates.
1 Date “full” in vegetable fibers
Dates are considered an important source of fiber, 100 grams of dates contain almost 7-8 grams of fiber. Fiber is valuable for the body, because they can help reduce belly fat, hypertension, high blood pressure, and bad cholesterol. In addition, they are involved in the treatment of obesity, diabetes, certain gastrointestinal problems, heart disease and stroke.
2 They have anti-inflammatory properties
Phenolic compounds and flavonoids has an anti-inflammatory effect on the body. Studies show that these compounds can reduce inflammationand thus may have a protective effect against possible diseases such as cancer and diabetes.
3 They offer antioxidants
Phenolic compounds and flavonoids also have antioxidant properties. The powerful antioxidants in dates are thought to protect cells from damage therefore, they contribute to their longevity.
4 They strengthen bone health
Consume dates for calcium and magnesium, essential ingredients for strong bones. It is especially important as the risk of osteoporosis increases with age.
5 They protect the brain
Various studies have shown that the consumption of dates by animals, perhaps It reduces the risk of developing neurodegenerative diseases such as Alzheimer’s. this is according to scientists, probably due to the fruit’s phenolic compounds and antioxidants (anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid). However, further studies in humans are needed.
6 They are characterized by a low glycemic index
Dates in general they are high in natural sugars (more than 70% sugar) and calories compared to other fruits. For this reason, it is an ideal snack for excursions, walks or long trips when you need energy. However, they are there low glycemic index, that is, they do not affect the level of blood sugar. At the same time, dates are high in potassium and low in sodium. therefore, they are safe for people suffering from hypertension or type 2 diabetes. In these cases, of course, you should talk to your doctor first.
How many dates are allowed?
In total, you can eat 6 dates per day. It should be noted that this is a fruit with a lot of sugar and a lot of fiber. This means that if you are on a particular diet or have gastrointestinal issues, you may need to limit it. Eating too much fiber can cause stomach upset, bloating, gas and dehydration.
If you experience any of the above problems, take a break from fiber and slowly reintroduce it into your daily diet. Everything needs moderation. Try eating regular dates with your favorite fruit butter and sugar-free chocolate, yogurt, or crush them and make the most delicious energy bars for breakfast, hiking and the gym with their paste.