are fruit dates good for you?
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Dates are a very healthy fruit to include in your diet. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet.
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Yes – one date contains at least 6g of sugar. However, dates are also high in fibre, which helps to slow down digestion and may prevent blood sugar level spikes. Eating dates with some protein, such as whole nuts or nut butter, will slow down this increase in blood sugar levels further.
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Dates have a low GI, which means they're less likely to spike your blood sugar levels, making them a safe choice for people with diabetes. Moreover, dates have a medium GL, which means that 1 or 2 fruits at a time are a good choice.
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Fruits are a rich source of mono- and disaccharides. Dates contain up to 48.5% sucrose, and dried figs contain a mixture of 30.9% fructose and 42.0% glucose.
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Dates offer a significant amount of fiber and variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium ( 1 , 2 ). Compared with other common varieties like Deglet Noor, Medjool dates contain significantly more calcium ( 1 , 3 ).
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Studies have shown that eating dates on an empty stomach provides the body with many important benefits. Dates contain a high percentage of potassium which contributes greatly to the regulation of blood pressure and blood sugar levels.
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Dates have a creamy texture and are excellent in coffee cakes, cookies, and quick pieces of bread. Being packed with iron, they are good for menstruation, hormones and hemoglobin. Raisins on the other end are made by drying grapes in the sun.
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Enriched with calcium, copper and manganese, you should also eat dates for your bone health. As all these nutrients play an essential role for your health, they also improve your bone density.
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Excellent Natural Sweetener. Dates are a source of fructose, which is a natural type of sugar found in fruit. For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber and antioxidants that they provide.
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May Promote Brain Health Eating dates may help improve brain function. Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer's ( 13 , 14 ).
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Date fruit improve gut health and reduce toxicity. Palm date fruits are rich in phytonutrients and soluble fibre. New clinical research suggests they can quickly improve your digestive health.
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Nutritional Value of Dates Dates are also one of the best natural sources of potassium and provide 8% of your daily potassium recommendation and 6% of your daily manganese recommendation in a ¼ cup. Eating dates will enrich your body with minerals like phosphorus, zinc, magnesium, calcium, potassium and iron.
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Dates also have a good nutritional profile containing several vitamins and minerals including calcium, vitamin K and magnesium which are all needed for healthy bones, selenium which is an antioxidant that helps to prevent tissue and cell damage from toxins, and folate which is a B vitamin involved in healthy red blood ...
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Eating dates in moderation is unlikely to raise a person's blood sugar excessively, even if they have diabetes. According to one study, dates are a low glycemic index food that does not result in significant increases in blood sugar in people with or without diabetes.
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Dietitians say dates are one of the superfoods you must have in your diet. Loaded with good nutrients and rich in natural sugar, they are good for diabetes patients as well.
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Full of fibre, potassium, magnesium and zinc, dates are a great option if you're trying to cut down on refined sugar. However, not all date varieties are made the same; most noticeably between the “baker's sweetheart”, Medjool dates, and pitted Deglet Noor dates a.k.a “regular” dates.
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Dry dates are significantly higher in calories, so if you are looking at losing weight, you should limit your intake. However, they are an excellent source of fiber and protein that help keep your body healthy. Other than that, they are a good source of calcium and vitamin C too."