Dates are the dried fruits of the date palm tree, growing in many tropical regions around the world. Dates have now become increasingly popular due to their impressive nutritional profile and associated health benefits.
This article will explore the key nutrients found in dates and the benefits of eating them.
Helps manage blood sugar
Consuming dates does not greatly affect blood glucose (sugar) levels because dates have a low glycemic index (GI).2 GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly.
Improves digestive health
Fiber regulates your bowel movements, which supports digestive health. Experts advise that women eat 25 grams of fiber daily, while men consume 38 grams.
Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13-19% of your daily goal.410
Naturally sweet
You have yet to use up any of your daily added sugar budget if you use dates to sweeten a meal or recipe.
The sugar content in dates naturally occurs because they are whole, unprocessed fruits. The nutritional facts on an energy bar can list 0 grams of added sugar if it’s sweetened only with dates.
Experts advise that you limit your added sugar intake. Some evidence suggests that added sugar increases the risk of heart disease and obesity.
Protect against cognitive decline
Certain compounds in dates help protect the brain. Preliminary research studies have found that dates may have therapeutic potential against cognitive decline
Dates are also part of the Mediterranean diet. This eating plan has been shown to reduce the risk of Alzheimer’s disease, which is a common type of dementia.
Dementia impairs the ability to do daily tasks, memory, and thinking skills.18 Inflammation in the brain is a major cause of Alzheimer’s disease.
Provide nutrients
One pitted Medjool date supplies small amounts of a wide range of nutrients, including:
Calcium: This nutrient assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones.
Magnesium: This mineral aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system.
Potassium: Ounce for ounce, Medjool dates provide more potassium than bananas. Potassium moves waste out of and moves nutrients into your cells.
Zinc: This nutrient helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth.
Supports heart health
Some evidence suggests that the high polyphenolic content of dates may benefit your heart. Polyphenols are bioactive compounds that naturally occur in plants.
The polyphenols in dates help increase high-density lipoprotein (HDL) cholesterol and reduce total cholesterol. Both significantly affect the risk for heart disease.
One study tested the effects of dates on blood fats and GI. The authors randomly assigned 100 adults with type 2 diabetes to eat three dates daily for 16 weeks or no dates at all.
