Humans have been eating dates since the Mesopotamian times, according to Dates are Great website. This sweet fruit comes in different varieties including the Medjool -- large and plump -- and the Deglet Noor -- small and hard. Dates contain a number of essential nutrients and make a healthy contribution to your diet.
High in Fiber
A 100 g serving of Deglet Noor dates contains 8 g of fiber, and the same serving of Medjool dates contains 6.7 g of fiber. Including more high-fiber foods in your diet offers a number of health benefits. Your body cannot digest or absorb the fiber in food, which adds bulk to stool, helping to normalize and alleviate constipation. Fiber also delays digestion, increasing satiety and aiding in weight management. Fiber can also decrease cholesterol levels by decreasing its absorption. The amount of fiber you need varies depending on your age and gender, but ranges from 21 to 38 g a day.
Good Source of Potassium
In addition to being high in fiber, dates are also a good source of potassium. A 100 g serving of Deglet dates contains 656 mg of potassium, and a serving of Medjool dates contains 696 mg. Increasing the natural potassium in your diet can help lower your blood pressure by diluting the effects of sodium, according to the American Heart Association. Your diet should include 4,700 mg of potassium a day. However, if you have a history of kidney disease, you may need to limit your potassium intake.
Good Source of Calcium
Calcium is essential for bone health. Dates act as a source of potassium with 39 mg in 100 g serving of Deglet dates, and 64 mg in a serving of Medjool dates. Healthy adults need between 1,000 and 1,300 mg of calcium a day. Including dates in your diet can help you meet your needs.
High Glycemic Index
As a fruit, most of the calories in the date comes from its carbohydrate content. Carbohydrates provide your body with energy in the form of glucose. However, not all carbohydrates act the same way in your body. Carbohydrate foods with a high glycemic index can cause a rapid rise in your blood sugar. Dates are a high glycemic index carbohydrate. If you eat dates, you can lower its effect on your blood sugar by combining it with a low glycemic food such as a glass of milk or mixing it in a bowl of rolled oats.
Calorie Dense
Dates are also a calorie dense food. A 100-g serving of Deglet Noor dates contains 282 calories, and the same serving of Medjool dates contains 277 calories. Eating too many calories, even healthy ones, can cause you to gain weight. Knowing the calorie content of the dates you consume can help you balance your total calorie intake and control your weight.
Member Comments