We’re here to take you on a date! The sticky, wrinkled but super sweet gems that serve as the perfect snack, being low calorie and super healthy.
They deliver an instant bout of energy and thanks to its natural sugars, aka, glucose, fructose and sucrose, this works as the perfect pre-workout meal minus any crashes caused by processed sugar. Along with this, dates are also gut-friendly and include soluble fibre that promotes better bowel movements, all while acting as the perfect prebiotics, nurturing your gut microbiome.
1. Steady, natural source of energy
Dates are yummy and functional, all in one. They are filled with natural sugars that convert quickly to energy and are still super gentle for the body. Health experts have also agreed that they are high in carbs and low in glycemic value and this combo works perfectly to energize you without the spike-and-crash roller coaster.
2. Serves as the gut health hero
A single or double serving of dates can bring serious fibre to the table, both soluble and insoluble and can make your digestive system get back to track. This bulk-forming fibre promotes regularity and helps in smoothening out digestion. A study also reveals that eating seven dates daily for three weeks boosted stool frequency. But more than this, dates also feed the beneficial bacteria to your gut and help in maintaining digestive harmony. Polyphenols, fructans, and sorbitol in dates do the heavy lifting.
3. Acts as an antioxidant armor
Dates act as natural antioxidants as they are loaded with flavonoids, carotenoids and phenolic acids that help fight away inflammation while supporting your cells from oxidative stress and support heart health as well. These antioxidants also promote gut health and support immunity.
4. Works as bonus for mood, skin, and bones
Brain & mood: Early research has also shown that dates may reduce inflammation present in the brain while easing markers that are tied to neurodegeneration, potentially aiding memory and anxiety.
Bone & heart health: Dates also boast minerals like calcium, potassium and magnesium. These help in supporting bone density, help lower bad cholesterol and regulate blood pressure as well.
5. How to enjoy dates (without overloading on sugar)
You can start by sticking to a moderate serving of 2-4 dates on a daily basis and this should be enough to reap the benefits without overindulging. Always look at pairing smartly. Make combinations of dates with other nutritional sources like healthy fats, protein and fiber. This helps in slowing down sugar absorption and so blood sugar spikes can be avoided.
Snacking ideas: blend dates into smoothies, hide them in energy balls, or use date paste as a natural sweetener in baking.