Dates are a popular snack, especially in winter, because now the fresh fruits of the date palm are in high season in Tunisia, Egypt and other growing countries. But you hardly ever get fresh dates here. Not bad, because dried dates not only keep longer, but also much tastier due to their concentrated sweetness.
But dates can be much more than “just” delicious: Plenty of fiber, healthy antioxidants and lots of micronutrients make the dried fruit the “superfood of the Orient”. We took a very close look at the little exotics and explain why snacking on dates has a positive effect on your body.
Ingredients checked: are dates healthy?
But something! Dates have a high sugar content and accordingly many calories (like all dried fruits by the way), but they hide loudly under their skin scientists a bunch of healthy nutrients:
They score particularly well as a quick source of energy, contain no fat, but plenty of fiber. Also on board: Above all, B vitamins and vitamin C. Among the minerals and trace elements, larger amounts of selenium, copper, potassium and magnesium should be emphasized. The iron content is also impressive. Only with regard to the proteins do the dried fruits weaken with less than 2 grams per 100 grams.
4 reasons why you should include dates in your diet
Of course, the healthy ingredients also have an impact on your body and your well-being. Here are some pretty good reasons to snack on some dates more often:
1. Fast energy boost thanks to dates
Despite their size, dates are very high in calories. This is mainly due to their natural sugar content, a mix of glucose and fructose (fruit sugar). Nevertheless, they are not unhealthy, because it is not about added industrial sugar. Not only does it make you fat, it also makes you sick. Read more here.
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Dates are therefore the perfect energy supplier in the afternoon when the obligatory “low” is announced. Two or three dates are also ideal as a pre-workout snack half an hour before training or a run, as they provide quick energy. By the way, they are just as good after jogging to replenish your empty glycogen stores (storage form of glucose). You don’t even have to snack on them pure, you can also eat them as bars or enjoy a date-based Energy Ball.
2. Dates stimulate digestion
Dates are very high in fiber. According to the DGE (German Society for Nutrition) you should consume 30 grams of fiber daily to keep your intestines fit. The power packs mainly contain insoluble dietary fiber.
Unlike soluble fiber, insoluble fiber does not bulk up in the gastrointestinal tract, where it increases satiety.
Instead, the insoluble fiber in dates increases stool volume and also improves intestinal peristalsis. That bends loudly studies This in turn leads to constipation and gives you a more regular bowel movement.
Recipe tip: Throw some dates in the blender, add cream cheese and spices and you’ll have a delicious one in no time Curry date dip. You can snack on it with raw food, for example carrot sticks, celery or cucumbers, and thus consume even more healthy fiber. Because vegetables are one of the best sources of dietary fiber. These are the top 15 high-fiber foods.
3. Dates as a healthy sugar substitute
There are many sugar substitutes, be it stevia, xylitol or erythritol. However, due to their natural sweetening power, dates are also perfect for replacing sugar in (baking) recipes. Try this one divine brownies. They are sweetened with dates instead of sugar and are also vegan and gluten-free.
4. Dates prevent diseases thanks to antioxidants
Dates are loud study Compared to other dried fruits, it is a very good source of antioxidants, especially carotenoids and polyphenols. The vitamin C contained in dates also has an antioxidant effect.
Antioxidants protect our body cells from so-called free radicals, which are caused in the body by cigarette smoke and environmental toxins, for example. On the part of Consumer Center it says: “If there are too many free radicals in our body, so-called “oxidative stress” occurs. This is said to contribute to diseases such as arteriosclerosis, cardiovascular diseases, arthritis and cancer and also causes the skin to age faster.”
How many dates can I eat a day?
It’s easy to snack on too many dates at once as the sweetness is just too tempting. One should not forget that the dried fruits are really high in terms of calories. In moderation, this is not a problem, but since they are high in sugar, you should limit the amount to 3 to 5 dates per day.
Just 1 date (about 10 grams, depending on the size) provides up to 30 calories and 7 grams of sugar per piece. This is not insignificant if you plaster larger amounts of it.
Recipe tip: You can not only snack on dates pure, but also “pimp” them with other ingredients. Squeeze the halves of the dates and add some nut butter. That alone is super delicious, but you can also chop coconut flakes, nuts or a little dark chocolate and sprinkle it on top. A great addition: a few flakes of salt – and then put it in the fridge for 1 hour. Tastes like a healthy Snickers, I promise!
Where can you buy dates?
Dried dates are available packaged in every supermarket, discounter and organic market. However, you will not find the particularly delicious Medjool dates there. The so-called “king dates” rightly bear their nickname: Not only are they larger than other types of dates, their flesh is also softer and juicier. Do not you think? Then do the taste test and get these, for example Medjool dates from KoRo.
Whether snacked on its own, filled or as a substitute for an energy bar: dates are always a good choice. Keep it to only 3 to 5 fruits since they are so high in calories. Thanks to their healthy sweetness, they satisfy the small hunger in between in a healthy way.
*valid until 03/23/2023
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