Sweet, tough and surprisingly nutritious – dates are much more than a natural candy. These small dried fruits are quickly popular as a snack and as an ingredient. They are full of fiber, essential minerals and antioxidants (1Present 2). They also make a great natural sweetener.
Are all the advantages of data too good to be true? Let us take a look at what data about something special, what needs to be considered when eating and how you can include you in your diet.
Health advantages of data
Although they are small, the data is full of helpful nutrients – provision of fiber, essential minerals and antioxidants To your body (1Present 2). These nutrients (1):
- Support of the digestive health
- Help combat inflammation
- Can support long -term health
Data are a good source of Food fibersays Myfitnespal registered nutritionist Lauren Cuda. Four gamers contain approximately 7 g fiber (3). Fiber is a kind of carbohydrates that the body cannot fully digest. For this reason, fibers keep things in motion in their body – it plays a decisive role in regulating intestinal movements, constipation and promoting intestinal health (4Present 5). Fiber also helps to slow the absorption of sugar in your body, which can help support the blood sugar level (Spiegel4Present 6).
Data also contains many Essential minerals such as potassium, magnesium, copper and selenium (3). Four gastics data for the gastics data contain approximately 15% of the daily recommended absorption of these nutrients. In addition, data contains small amounts of B vitamins (2) that help the cells of your body, to grow, develop and function (to function (to function7).
Data are rich in natural Antioxidantswhich can help reduce oxidative stress in your body (1). This can support long -term health and contribute to a reduced risk of chronic diseases over time (over time (1).
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Possible disadvantages of the consumption of data
Although the data is nutritious, it is important to take your calorie and carbohydrate content into account. A portion of data or four individual data contains 277 calories and 75 g of carbohydrates (3). A date has 66 calories and 18 g of carbohydrates (3).
“The data is nutritious, so that the food can contribute to excessive calorie intake, ”says Cuda.8). “
The data is also high in natural sugar, whereby a date contains 16 g of sugar (3). Cuda says that this sugar occurs naturally and is combined with fiber, but can add it quickly. “The portion control is important if you include data in your diet,” she says.
What makes data from other dried fruits something special?
Although the data is with a high sugar content, all sugar in data occurs naturally. Many other dried fruits – such as mango, pineapple, banana, cranberries and more – are often sweetened during processing. On the other hand, the data is of course dried and “almost always sold without sugar,” says Cuda.
About the expert
Lauren Cuda, RD is a food curator at Myfitnespal. She acquired her bachelor’s degree in dietetics at Missouri State University and her master’s degree in nutritional diagnostics at Cox College. With over 10 years of experience, she specializes in pediatric diet, malnutrition and nutritional support.
Date varieties and their use
There are a number of date variants, and each has properties that make it a better choice for certain uses (9). Each variety has a slightly different texture, candy and taste profile – these affect the best used use. Here are four of the most common date types that you will probably see in the supermarket:
- Medjool Data is usually the most popular variety of date. They are large, soft, sticky and very sweet – perfect because they have snacking themselves or fill with other treats.
- Deglet Noor Data is firmer and not so cute. You have a firm, sometimes dry meat that makes you harder to eat. Deglet Noor data are popular for cooking and baking.
- Barhi The data is soft and siru-partially with a buttercotch-like taste. They are often used to sweeten syrups and sauces or consume with fruit or cheese. This is the date variety that your Charcuterie Board dreams!
- Please The data is small and less sweet than your typical medjool date. In Saudi Arabia, they have spiritual importance. AJWA data are usually consumed as coffee or tea -sweet or snack.
5 options for eating dates
It is a child’s play that the easiest way to eat data is to snap on them individually. But are you looking for other, more creative opportunities to nibble data? Try these options that Cuda recommends:
#1: Smoothie sweetener
Instead of honey or maple syrup, add one or two data to your mixer to sweeten a smoothie. The data both give your preparation not only sweetness, but also a complex taste perfection for a breakfast couple or the drink on the go-go.
#2: Stuffed snack
Try to fill dates with peanut, almond, cashew or another nut butter of your choice. This gives the mixture a new taste and cuts the sweetness of the data. In addition, nut butter are rich in protein, healthy fats and fiber (10).
#3: Energy
Cut data and add it to homemade energy and rods to add additional sweetness and texture. Try one of them Dietary recipes approved.
#4: Sugar replacement
Here you will find another way to sweeten recipes with data: Mix a few metting data in a mixer or a food processor to create a thick, smooth date paste. You can then use this paste as a sugar substitute. The date of the date also increases the complexity of the taste of your court.
#5: Breakfast topping
Stir in the small date parts in unsweetened oatmeal or yogurt to get natural sweetness. Since the data with high carbohydrates with high carbohydrates contain, they offer the necessary energy to kick their day.
Frequently asked questions (FAQs)
How many data per day are seen as a healthy part?
According to Cuda, a healthy part of the data is personalized for the individual – depending on their health goals, their lifestyle, their activities and their energy. 1-4 data is probably a good amount for most people. “Those with diabetes or with carbohydrate -limited diet should consult their health service provider or nutritionist for personalized instructions,” says Cuda.
What is the most popular type of date for snacks?
Medjool data are soft and sweet and make it a simpler selection to individually go to snacks.
Should I eat data as an energy amplifier before training?
The data is high in carbohydrates. These can provide you with energy before training. The consumption of carbohydrates before training can help to maintain blood sugar levels, maintain glycogen storage and to delay the tiredness during training (training (training11). Data also contains potassium that can support the muscle function (12). Overall, data make a great snack before training.
Do dates have too much sugar?
Dattles have a considerable amount of sugar, but of course all this sugar appears. If you worry about additional sugar in your diet, data can be a good option because you usually do not contain any sugar.
The end result
Data is a great source of fiber, minerals and antioxidants. They are high in carbohydrates and natural sugars. You make you good breakfast topping, snack before training or a lunch pick-me-up. Despite their advantages, it is important to eat appointments in moderation because excess (including natural sugar) can be harmful.
If it works for you, data can be a delicious and nutritious addition to your routine.
The contribution The health benefits of data and how to enjoy it, so dietary appeared first Myfitnespal Blog.
