Dates are naturally sugar-rich fruits, so many people think they may not be healthy; however, these fruits are rich in many nutrients, which makes them a great snack, if consumed in moderation.
These fruits grow on date palms in small clusters; the term derives from the Greek word "daktulos”, Which means fingers.
Farmers harvest them fresh in the fall and early winter, but dates can be dried so they can be eaten at any time of the year.
Let's find out all their benefits and how to include them in our diet!
Dates: nutritional values
In 100 grams of dates we find:
- Calories: 233
- Proteins: 2,5 gr
- Fat: 0 gr
- Carbohydrates: 82,5 gr
- Sugar: 65 gr
- Fiber: 12 gr
- Potassium: 470 mg
- Magnesium: 30 mg
A medium portion of dried dates (about 30 g) provides the same calories as a standard portion of fresh fruit (150 g).
When consumed in the right quantities, dates do not contribute to the increase inindex glicemico and are not contraindicated in the case of a low-calorie diet.
Benefits and properties
Dates are high in fiber and potassium, and as well as taste great, they contain vitamins, minerals and proteins. Among their benefits we mention:
- High polyphenol contentI polyphenols they are antioxidant compounds that can protect the body from inflammation; this fruit contains more polyphenols than most other fruits and vegetables.
- Alternative to calorie desserts: can satisfy cravings for sweet while providing essential nutrients, such as vitamin B6 and iron.
- High fiber content: 100 grams provide 12% of the daily requirement of fibers of a person; fibers help you feel fuller and longer.
- High potassium content: dates are rich in potassium, an electrolyte that the body needs for good heart health; potassium also helps in muscle development.
- Great for replacements: People can replace sugar, chocolate, and caramel in recipes with dates, which naturally contain unrefined sugar.
How to eat dates
They can be eaten fresh or dried, just like raisins; they can also be added to various sweet and savory recipes and preparations.
Let's see some recipes:
- Stuffed dates: you can stuff dates with walnuts and almonds and cream cheese for a super snack
- Salads: chopped dates can be added to salads for an exotic and particular touch
- Smoothies: Mixing these fruits into your banana smoothie adds natural sweetness and extra nutrients
- Stews: They give a great flavor to Moroccan stews by making them sweet and sour
- Cakes and biscuits: You can add chopped dates to the dough for cakes or biscuits or you can always blend them into the dough.
Dates can be stored fresh in an airtight container in the refrigerator for many months and even in the freezer for even longer.
Do you eat date snacks? Let us know in the comments and remember to follow us on our telegram channel