Dates Nutrition | Benefits of dates
You may have mixed dates into energy bars (you’ll see them listed on Reception bars and Difficult bars) or at a bacon-wrapped party. But have you thought about their benefits? These berries are often used as a benchmark for naturally sweetening foods, but they offer more than a dessert taste: they are also loaded with nutrients. Find out how date nutrition can contribute to your overall well-being, as well as fuel your outings and help you recover.
Dates contain a lot of fiber and carbohydrates
Most Americans need more fiber, an essential nutrient to help regulate your digestive system, prevent constipation, keep you full and lower cholesterol, according to the Academy of Nutrition and Dietetics. Adults need around 22 to 34 grams per day, depending on USDA 2020-2025 Dietary Guidelines for Americans. And since they’re packed with this system regulating nutrient, dates can help you reach that daily number.
“Two dates contain 3.2 grams of fiber, but for some people, it is difficult to eat only two dates”, Bonnie Taub-Dix, dietitian, creator of Better than a diet, and author of Read it before you eat it, recount Ride a bike.
Of course there is a catch to be had too much fiber, especially around your commute time – this can lead to an unscheduled pit stop. Taub-Dix warns that cyclists should monitor how their bodies respond to meal dates, as too many can lead to bloating and potential diarrhea in some people.
On the other hand, Taub-Dix says that dates provide a source of energy for your outings. The small fruit is made up of 70% carbohydrates, which come mainly from sugars like glucose, sucrose and fructose, according to a review published in the journal. International food research. These carbohydrates are useful during a commute because they are the main fuel for your muscles. So if you want to try the dates on your next wheeled adventure, Rate-Ten simply recommends that you test them out before you hit the road.
Dates contain other nutrients that are beneficial for health
Dates not for you midride? You can also enjoy it after the trip. This is because dates also provide vitamins and minerals like iron, magnesium, and copper, Taub-Dix says. These nutrients help cyclists by supporting the immune system. Iron, in particular, is very important because it helps transport oxygen to your muscles through your bloodstream. And magnesium helps maintain healthy blood pressure and blood sugar levels, as well as support muscle and nerve function.
According to a study published in International Journal of Molecular Sciences, most varieties of dates contain polyphenols (a type of antioxidant that fights disease) and other nutrients that help support your cardiovascular system and maintain blood pressure. They can also reduce inflammation.
Although the research is limited, some studies have identified dates to improve brain health and provide antibacterial properties through these antioxidants and phytochemicals, explains Taub-Dix.
How to integrate dates in your diet?
“Dates can seamlessly and deliciously find their way into some of our favorite dishes,” says Taub-Dix. Whether you’ve chosen to pack dates for your next commute or eat them after, you can make them part of your daily diet because they go well with foods you probably already enjoy, she says. Dates are very versatile and can be found in many different forms including jams, syrups, desserts, appetizers and much more.
Here, Taub-Dix recommends a few ways to add more dates to your plate:
- For a delicious side dish, combine dates with bitter tasting foods like broccoli or Brussels sprouts to create the perfect combination of salty and sweet flavors.
- Try mixing dates with your favorite nuts, like almonds, for an on-the-go snack. “The protein and healthy fats in nuts help slow the absorption of sugar in dates, which helps level out blood sugar levels and provide more sustained energy,” says Taub-Dix.
- Add them to a salad for a sweet touch and even more nutrients.
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