CONTENTS

• Can you eat dates while dieting?
• Nutritional properties of dates
• Dates instead of sugar

They're associated with something exotic, although they're becoming increasingly common in our kitchens. Sweet to the core, they can be a successful substitute for sugar. They're usually found on health food shelves. Dates. Learn about their health benefits and whether they're beneficial for everyone in the following article.

Can you eat dates while dieting?

We usually eat dates dried. Like other dried fruits, they are high in calories. They contain about 280 kcal per 100 g (fresh dates contain about half that amount). This doesn't mean we should avoid them. Many people wonder: Do dates make you fat? The answer is simple: It depends! They also have a place in the diet of people who are losing weight. However, be careful with the amount. They should never be eaten as a snack between meals without moderation. Those on a diet simply need to consider the high energy content of dates and properly incorporate them into their calorie balance.

Dried dates also have a high glycemic index of around 100. This means they can be unfavorable for people with carbohydrate metabolism problems and even dangerous in large quantities. Diabetics, people with prediabetes, or insulin resistance can only eat small amounts of dates, preferably in combination with a source of protein and fatty acids, such as nuts, seeds, or cottage cheese.

Nutritional properties of dates

If our blood sugar levels are normal, we should appreciate the nutritional properties and taste of dates. They contain up to 80% simple sugars, providing a quick energy boost. This action is especially appreciated by athletes and people with an active lifestyle. But not only. When we feel a craving for something sweet, for example, after dinner or in stressful situations, dates are certainly a healthier (but just as sweet) choice than candy.

Despite their high sugar content, dates don't provide us with empty calories. At the same time, they provide us with a comprehensive injection of micro- and macronutrients that have a positive effect on our health. These include potassium, iron, phosphorus, calcium, zinc, and magnesium, as well as vitamins, primarily from groups B, C, and A.

Dates are recommended for the prevention of cardiovascular diseases. Regular consumption reduces the risk of heart attack and stroke, regulates blood cholesterol levels, and lowers blood pressure. Thanks to their fiber content, dates regulate digestive processes and have a positive effect on our intestines and the entire digestive system. Soaked dates can be helpful in cases of mild constipation. Dates also have anti-inflammatory properties. They are also a good source of antioxidants, which minimize the formation of free radicals in the body.

Dates instead of sugar

Dates can be a successful substitute for sugar in dishes such as oatmeal, cocktails, pancakes, and various baked goods. To make them easier to blend and use in a cake, for example, it's recommended to soak them beforehand. To do this, pour warm water over the dates for at least an hour (or overnight). Drain the fruit in a colander before adding them to the batter. You can also simply chop them and add them to yogurt or muesli. Healthy bars and homemade Nutella can also be made from dates.

In addition to fresh and dried dates, we also get date syrup, date honey, and date flour. When choosing dates, it's worth paying attention to the ingredients list on the packaging. Due to their natural sweetness, these fruits don't contain added sugar, but they often contain preservatives such as sulfur dioxide. In small amounts, this compound is harmless to our health. However, if we include dates in our diet on a permanent basis and consume them regularly, we may begin to experience the negative effects of preservatives on our well-being. It's worth paying attention to this, as these fruits don't need to be preserved, and it's possible to find sulfur-free dates in stores. It's a good idea to choose products labeled "organic," but we should still pay attention to their ingredients.

No matter what form they take, it is worth including dates in your diet due to their invaluable nutritional values, vitamins and minerals.