6 health benefits of the date

The date is one of the most symbolic fruits of Israeli cuisine. It is sweet, rich in energy and often referred to as “nature’s chocolate”. But is it really a healthy substitute for sweets? A nutritionist with everything you need to know about eating your favorite fruit.

Positive effect on sugar level

The high sugar content in dates bothers weight watchers. Indeed, a date is a sweet food, but its glycemic index is moderate and even lower than expected mainly thanks to the fiber content and the natural structure of the fruit.

Studies that examined the glycemic response to different varieties of dates found that an increase in blood sugar levels is relatively moderate, especially when the date is eaten as part of a meal or in combination with protein and fat (3). The meaning: even people with pre-diabetes or patients with balanced diabetes can incorporate dates into the menu – in an adjusted dose and with professional guidance.

An excellent source of dietary fiber

The date is rich in dietary fibers that help the proper functioning of the digestive system, contribute to a prolonged feeling of satiety and help maintain stable blood sugar levels. One date contains about 1.6 grams of fiber. These also contribute to the prevention of constipation and intestinal health. Thanks to the prolonged feeling of satiety they induce, they may also contribute to maintaining body weight.

Rich in essential minerals

The date is a natural source of potassium, a mineral essential for the proper functioning of the muscles and the heart. In addition, it contains magnesium for bone and muscle health, iron to prevent anemia, calcium to strengthen bones and zinc to strengthen the immune system. Certain dates, such as the diri, contain particularly high amounts of iron and magnesium, making them a particularly recommended food for pregnant women or athletes.

Powerful antioxidants

Dates contain antioxidants that help reduce inflammation in the body and protect cells from oxidative damage. Darker dates, such as Diri or Haderavi, are especially rich in antioxidants. These important components contribute to slowing down the aging process, protecting the skin and supporting the immune system. Studies suggest that they may also contribute to reducing the risk of chronic diseases.

An immediate and natural source of energy

The natural sugars in the date (glucose, fructose and sucrose) provide quickly available energy to the body, making it an ideal snack before exercise or as a light meal during a busy day. Unlike processed sweets, the date provides energy as well as fiber and minerals that balance blood sugar. This is why many athletes choose dates as a natural source of energy before training or competitions.

Supports heart health

Components such as potassium, magnesium, dietary fiber and antioxidants found in dates have been proven in studies to contribute to the health of the cardiovascular system and help regulate blood pressure. Potassium plays a particularly important role in balancing sodium levels in the body and maintaining normal blood pressure. Regular consumption of dates as part of a balanced diet may contribute to improving the lipid profile in the blood and reducing bad cholesterol levels.

The answer depends on the nutritional context. A healthy person, without excess weight or diabetes, can incorporate two to three dates a day as part of a balanced menu.

For those who suffer from diabetes, overweight or high blood sugar levels, it is recommended to limit consumption to one date a day and combine food that contains protein or fat (e.g. nuts) to slow down the absorption of blood sugar.

A date from the Majhol variety contains on average about 70 calories per unit, while most other varieties contain between 40 and 60 calories. Since it is a fruit concentrated in energy, it is important to remember that natural sugar is also sugar, so you should enjoy dates in moderation.

Michal Sukman, clinical dietician at Maccabi Health Services