Often called “nature candies”, could you find yourself asking: are the dates healthy? Can something so sweet, with a decadent flavor similar to caramel, be really good for you? Continue reading to learn the benefits for the health of the dates and simple ways to add these nutritional plants to your diet.
It digs the benefits for the health of the dates and you came across what is essentially the heart of the Mediterranean diet. Unlike the transformed foods that often rely on added sugars, the Mediterranean way naturally satisfies sweet cravings with ingredients that offer both flavor and nutritional value. It is built on a base of whole foods and rich in nutrients such as fruit, vegetables, whole grains, walnuts and healthy fats for the heart.
Research Constantly connects the intake of excess sugar to an increased risk of heart disease, type 2 diabetes and inflammation. This makes natural and whole alternatives an intelligent choice. One of my favorite fruits naturally sweet? Date!
These small gems have been a firm point in Mediterranean and Middle Eastern cuisine for centuries. Today I am a versatile addition to your kitchen. Stratify them in the traditional Persian crunchy rice, cook them in your sweet banana bread or take a Tahini snack bast For a freezing afternoon delight.
So let’s dive in the nutritional facts of the dates, with 7 reasons to incorporate these “natural candies” in your diet. In addition, our favorite sweet and savory events recipes!
Summary
Nutritional facts
According to the USDA100 grams of Medjol dates (or 3.5 ounces, which are about 3-4 dates) have the following nutrients:
- Calories: 277
- Carbohydrates: 75 grams
- Fiber: 6.7 grams
- Protein: 1.8 grams
- Potassium: 696 milligrams (over double the potassium of a banana!)
- Magnesium: 54 milligrams
- Football: 64 milligrams
What are the dates, exactly?
The dates are a result of stone of the Palma da Dattero, which thrives in the warm climate of the Middle East, North Africa and California. Most of the dates you buy in the shop are dried or semi-“. But you can really eat fresh dates!
With thousands of varieties available, the most popular and widely available in your food store are the dates of Medjool and the dates of Deglet Noor. Medjool dates are generally the largest and most tender.
7 benefits for the health of the dates
Natural sweeteners like dates offer a delicious alternative to refined sugar, providing essential nutrients that feed your body. Here are 7 reasons to love dates:
- Rich in antioxidants: The dates contain several powerful antioxidants, such as flavonoids, carotenoids and phenolic acid. These compounds help to protect cells from free radicals and reduce inflammation. This helps to reduce the risk of chronic diseases such as diabetes, cancer and heart disease.
- What are free radicals? Free radicals are unstable molecules that can damage the body causing oxidative stress. This oxidative stress can damage cells and contribute to aging and diseases.
- Support digestive health: The dates are rich in fiber, which helps to promote a healthy intestine, prevent constipation and can support beneficial intestinal bacteria. Studies also show their possible role in the reduction of colon cancer -termination.
- Increases energy levels: Their combination of carbohydrates (glucose and fructose of natural sugars), essential fiber and nutrients makes the dates a nourishing choice to keep you energized and focused during the day.
- Healthy Healthy: The high and antioxidant fiber content of the dates help to support healthy cholesterol levels, to maintain optimal blood pressure and promote general cardiac function.
- Support brain health: Antioxidants on dates can help reduce neurophanymming and prevent plaque formation in the brain: two key factors related to cognitive decline and neurodegenerative diseases such as that of Alzheimer’s.
- Support bone health: Dates are a natural source of essential minerals such as calcium, phosphorus and magnesium, which all play a crucial role in keeping strong and healthy bones.
- Healthy alternative to refined sugar: The dates are a wonderful alternative to refined sugar. Of course, sweets provide fiber, potassium and antioxidants, which slow down the absorption of sugar and can help prevent blood sugar peaks.
Are the dates healthy? The general picture
Be used in sweet or savory recipes, The dates boast a low glycemic index by providing fibers, antioxidants, potassium and magnesium. Foods with a lower glycemic index cause a slower and gradual increase in blood sugar. This makes them better for the energy supported, the control of blood sugar and a reduced risk of insulin -resistance.
How to enjoy the dates on the Mediterranean diet
The best part? The dates are incredibly easy to incorporate into your daily routine. Stuff with walnut butter for an extra satisfactory snack, throw them in oatmeal, Greek yogurt or sprinkle them over the salads. Here are 5 ways to eat dates:
- Breakfast: Mixture This 5 -minute Tahini date shakes with unsweetened almond milk and a pinch of cinnamon. So rich and delicious, you will think you have a dessert!
- Lunch: Broccoli salad with crunchy vegetables, sweet dates and toasted almonds and creamy Greek yogurt seasoning is the perfect make -up lunch. On the protein with crunchy roasted chickpeas or grilled chicken breast.
- Snack/appetizer: The dates of goat cheese stuffed cheese are an easy and gloomy appetizer that really offers the WOW factor! All you need are the dates of Medjool, the goat cheese, the walnuts and a little Honey.
- Dinner: The dates are also delicious in the salted network! Adas Polo, a traditional Persian crunchy rice dish with caramelized onions and lentils, will surely impress.
- Dessert: Sano swap of bread in walnut of banana swap refined sugar and flavored honey butter, sticky dates and extra virgin olive oil (we like something rich and smooth, like Nocellara Italiana). In addition, it’s even better the next day!
How to keep the dates
The dates of the shop in a hermetic container OR bricklayer jar. Keep the semi-dry dates, such as Deglet Noor and Zahidi, at room temperature in a cool and dark place for a maximum of 6 months. Keep fresh varieties, such as Medjool, in your refrigerator for a maximum of 6 months.
How to understand if the dates went badly
It is normal for the dates that the sugar crystallizes, so don’t worry about this, but if the dates are stained, blurred, scented, loved or dry and crumbly, it’s time to throw them away.
Som’s snack bite
A healthy afternoon that you will brame, with sweet dates, walnuts and three irresistible flavors: double chocolate, cherry chocolate and maple coconut.
Use dates in these healthy recipes!
