Dates for weight loss - the benefits and harms of dried fruits, can they be eaten on a diet, calorie content

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Published: 02/28/2020

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Dates are fruits that contain many nutrients. Thanks to them, in Arab countries they are called the “bread of life.” In Russia, dried date palm fruits are most often available. More often than not, they don't attract our attention because they don't look too appetizing. But dates, both dried and fresh, are very beneficial for the human body and have a positive effect on our health.

For a long time, the fruits of date trees were considered as a "sugar bomb", later studies showed that although they are very sweet, these fruits do not cause an increase in blood sugar levels. And significantly reduce cholesterol levels.

Dates are also known to reduce the risk of heart attack and stroke. However, this is not the end of the health benefits we will get from eating this delicious product. Discover other benefits and possible harms of these little healthy fruits.

• Dates: what is it?
• How dates grow Dried and fresh dates

Dates: what is it?

Dates are the fruits of date palms that grow in many countries in Africa, Australia, North and South America. Because they provide a lot of energy, they were one of the earliest fruits grown by humans. They were used as a high-energy food during travel. On their basis, sweet date syrup (honey) for baking and wine were prepared. Dried dates are very easy to store, which is why they quickly conquered the whole world as a food product.

Dates are a source of sugars and natural salicylates that act like aspirin. Also used in the cosmetics industry. Plant DHEA (derived from the date tree) is an ingredient identical to the natural hormone produced by the human body.

Used in the cream, it has regenerating, antioxidant, firming, soothing and highly wrinkle-smoothing properties. They are also added to body creams, lotions, and bath foams.

However, it should be taken into account that the content of individual nutrients in date fruits varies depending on the variety. For example, the most popular variety - Deglet Nur - contains only (0.4 mg / 100 g) vitamin C and slightly more vit. A (10 IU). In turn, the Medjool variety does not contain vitamin C at all, but it is compensated by a significant content of vit. A (149 IU) and B6 (0.249 mg / 100 g).

In addition, Medjool contains more calcium (64 mg/100 g) and magnesium (54 mg/100 g) than Deglet Nur (39 mg/100 g and 43 mg/100 g, respectively), but has less folic acid. (15 mcg/100 g).

Protects the male body

What undoubted benefits do dates bring to men? They really need this fragrant fruit! Dried dates contain a huge amount of fiber and other nutrients that the human body needs so much.

They not only satisfy hunger, but also restore vigor. This is especially important for men who, due to their occupation, often expose themselves to heavy physical activity.

But what else are dates useful for men? These fruits improve the quality of blood, cleanse it and, among other things, increase potency, and at the same time affect sperm formation. That is why it is recommended to eat at least a couple of dates per day - they can help maintain male strength at the desired level.

How many dates can you eat?

A healthy person needs about 10 pieces a day to maintain ideal health. Excessive eating of sweet fruits will lead to loss of appetite and may lead to excess weight gain.

Dates are a strong source of sugar, and not surprisingly, they are extremely sweet! For this simple reason, people who suffer from diabetes in any form should not eat them. Or at least reduce their consumption to one or two per day.

If this is not taken into account, dates can provoke a spike in sugar, which, of course, is very undesirable for diabetics. What other harm should we expect? Scientific research has made it clear that dates should not be eaten by those people who have a tendency to various allergies, asthma, or those who suffer from urolithiasis or gastrointestinal diseases.

How dates grow

Dates grow on date palms, which reach a height of 25 meters. They grow in Africa, America and Australia. The fruits are oblong and reach up to 7 cm in length. Dried ones have a hard skin and soft, sticky fibers inside.

How dates grow on trees, photo

There are three main groups of date palm varieties, the fruit of which is eaten:

• hard - this group includes the Thoor variety, called “date bread”;
• semi-hard - include, for example, the varieties Dairy, Zahdi and the most popular and at the same time the best type Deglet Nur;
• soft - the Medjool variety is in this group. This variety has very large fruits, delicate thin skin and juicy pulp.

In Russia, you can mainly find soft and semi-hard dates in dried or fresh form. Durum is an ingredient in flour used to make bread.

What a date palm looks like, photo

Dried and fresh dates

Dried dates are often mistaken for fresh. This is because fresh fruit looks as if it has already been dried. Fresh dates contain very little water compared to other fruits, only 21.3 grams per 100g. Does drying affect the nutritional value?

Drying is one of the traditional preservation methods based on dehydration. This slows down the growth rate of bacteria and mold, which can cause spoilage in fruits and vegetables.

Some nutrients, such as vitamin B, are sensitive to high temperatures, but the final properties of dried and fresh dates are not much different. Why? Due to the small amount of water, fresh dates undergo very short drying time.

Dried dates are an excellent source of energy, vitamins and microelements. They help maintain health and have anti-inflammatory properties. Support the functioning of the circulatory and nervous systems. They are also a relatively healthy sugar replacement.

Composition and calorie content

The calories in dried dates should not be compared to the same amount of fresh fruit. 100 grams of fresh dates contain 142 kilocalories, and the energy value of the dried product is much more than 277 kcal.

A dry product will always have more calories.

Dried fruit is dehydrated, so it is a concentration of both energy (calories) and nutrients.

The two most popular varieties of dates, Deglet Noor and Medjool, differ slightly in their nutritional content. Both varieties are a good source of vitamins and minerals.

• Potassium: affects blood pressure and regulates heart function, is involved in protein synthesis, supports the nervous system and muscles;
• Magnesium: is necessary not only for the functioning of the heart and nerves, but also for basic energy transformations in our body;
• Phosphorus: responsible for the skeleton and nervous system;
• Zinc: strengthens the body's resistance to infections, maintains healthy hair and nails;
• Iron: directly affects the ability of blood to carry oxygen, also has a beneficial effect on the immune and nervous systems;
• B vitamins: are critical for the nervous system and metabolism.

Nutritional value of fresh dates (per 100 g) (for popular varieties Deglet Nur and Medjool):

Dried dates have similar nutritional value. The exception is the fiber content, which is slightly higher (about 8.7 g/100 g) than the raw fruit.

Dates: glycemic index

The glycemic index of dry dates is 62. This qualifies them as a medium glycemic index fruit. The sugars present in the fruit are simple sugars of natural origin. Dried dates are very rarely sweetened because it is not necessary due to their natural sweetness.

Attention! People with diabetes should limit their consumption of dates because the average glycemic index is not safe for people with the condition.

It should also be taken into account that fresh date palm fruits will have a lower glycemic index, allowing you to consume them in small quantities, even for diabetics (fresh IG is a maximum of 54).

Dates raise or lower blood pressure

The gifts of the heat-loving palm tree contain only traces of sodium and a lot of potassium; they are useful for people with various pathologies of the cardiovascular system, as they strengthen the heart and cleanse the blood vessels. If hypertension is not associated with high sugar, you should eat 50–70 g of dates in the morning. After a course of therapy of 20 days, a break of 10–14 days is necessary, then the sweet treatment can be repeated. To reduce blood pressure, it is beneficial to include dried fruits in salads with nuts and apples.

Dates - beneficial properties and how much you can eat per day

Both fresh and dried dates provide a large amount of energy due to their high content of simple sugars. In this regard, they are recommended for athletes and people leading an active lifestyle. Despite this, regular consumption of the product does not increase blood sugar levels. Dates replenish glycogen levels in the liver and muscles, restoring energy reserves.

Eating the fruits of date trees is recommended for people who live under excessive stress. Because they contain vitamins and minerals that improve the functioning of the nervous system. For the same reason, they improve heart function, reduce discomfort during menopause in women and protect against osteoporosis. They also contain taurine, which acts as an antidepressant and regulates sleep.

Dates are also high in fiber. Thanks to this, they improve the functioning of the digestive system, prevent constipation and reduce the risk of developing bowel cancer. For the same reason, they interfere with the absorption of cholesterol, reduce the amount of triglycerides in the blood and prevent the formation of atherosclerotic plaque.

This is why they protect against cardiovascular diseases such as atherosclerosis and heart attack.

Dates contain natural salicylates (substances that act like aspirin), so they have analgesic, anti-inflammatory and antipyretic properties. Therefore, they can be used as a gentle and natural remedy to support the fight against viral infections. And also as an aid in the treatment of pain in joints and muscles.

A decoction of ripe fruits is used for asthma, sore throats and runny nose, and also as an expectorant.

It is worth noting that date oil improves sperm motility and increases their number. Therefore, this product is also very useful for men.

Benefits of dates for women

Fruits, due to their fiber content, relieve symptoms of menopause, prevent atherosclerosis and the formation of blood clots in blood vessels. They are also often recommended for people suffering from hypertension.

Dates give energy to a tired body within half an hour after consumption. They are especially recommended for women during childbirth so that they can achieve full fitness faster.

Is it possible to give dried dates to children?

Date tree fruits can be a healthy and sweet snack for your baby between meals. Using them you can prepare healthy baked goods and desserts without adding sugar.

Author:

womanss.ru

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Delicious sweets do not cause tooth decay, provide energy for play and, despite containing natural sugars, reduce the risk of excess weight problems in the future.

Benefits of fruits for men

If we talk about the benefits of dates for the male body, then we can highlight a number of beneficial properties of the product.

The fruits can be used to treat various ailments, including:

• heart and vascular diseases, including heart attack and stroke;
• development of anemia and other diseases of the circulatory system;
• genitourinary system, including impotence and infertility;
• diseases of the nervous system such as depression and long-term stress;
• diseases of the digestive system, including gastritis;
• decreased protective functions of the body;
• diseases of the respiratory system, used for ARVI.

Men rarely take care of their health, as they spend most of their time at work. To avoid health problems, you should eat dates daily.

This will help:

1. Improve the condition of blood vessels and heart function, since the fruit contains potassium, which protects the heart muscle and cleanses the body’s circulatory system of toxins.
2. The microelements contained in the product can improve the functioning of the liver gland, as well as improve the functions of the male genitourinary system.
3. When consumed regularly, dates improve the functioning of the digestive system. Disturbances in the functioning of the gastrointestinal tract often occur in people, since the modern rhythm of life does not allow adequate nutrition. In addition, the functioning of the digestive system is affected by a complex work schedule and constant stress.
4. The fruit can save you from alcohol intoxication; it is enough to eat a handful of dates after drinking a large amount of alcoholic drinks.
5. Dates contain melatonin, which has a positive effect on the body, thereby relieving symptoms of depression, stress and insomnia. Melatonin is a “sleep hormone” and can not only eliminate insomnia, but also improve overall well-being.
6. The vitamin components in the composition help fight fatigue and depression, increase the amount of hemoglobin in the blood, and also increase a man’s sexual activity.

Is it possible to eat dates for constipation as a laxative?

To answer the question of whether date tree fruits are weakened or strengthened, you need to consider their composition in detail. An important role is played by the fact in what form the fruits are consumed: dried or fresh. Dried dates are a treasure trove of fiber, which helps speed up intestinal motility.

Therefore, their use is advisable for constipation. Fruits can be eaten straight from the package, made into compote, or added to various dishes.

If you have problems with bowel movements, it is best to consume the product in dried form, which contains more (albeit slightly) dietary fiber than fresh fruit. Dried dates are known for their laxative properties. Therefore, they should be consumed by people suffering from constipation. To get the laxative effect of dates, you need to soak them in water overnight and eat them in the morning.

Conversely, fresh fruits contain large amounts of potassium, which is essential for diarrhea. The body easily digests fruits. This way you can eliminate a delicate problem.

What are the benefits of dates for men?

The fruits are also worth eating by the stronger sex, because these crumbs are able to solve “delicate” problems that can arise in the male body. When used regularly, the following occurs:

• The level of the male hormone testosterone increases.
• The composition of seminal fluid improves.
• The risks of infertility are reduced.

In addition, the active components of dates help strengthen muscle and bone tissue, which is especially important for men involved in sports or physical labor.

Dates for weight loss: is it possible or not and how much?

Dried dates, like all dried fruits and nuts, are high in calories. On a weight loss diet, you should not avoid any type of food and take care of a sufficient supply of energy every day, which is selected individually for the patient, taking into account his anthropometric characteristics, age and nutritional goals.

You can eat dates while on a weight loss diet. But provided they are consumed in controlled quantities. For example, as an addition to 3-4 pieces of muesli or a natural sugar substitute in healthy homemade baked goods.

The question of how many dates you should eat during a diet can be answered as follows: Dates are a rich source of potassium, dietary fiber and simple carbohydrates. They are successfully used for home baking as an element that gives an interesting taste and aroma, an addition to meat and an independent snack. People on a weight loss diet also do not need to give up eating these delicious fruits, but they should pay attention to their quantity.

Dates in dietary nutrition.

Oddly enough, nutritionists include dates in the list of foods that help reduce excess weight. This position is due to the following reasons:

1. Tamarind removes excess fluid from the body and eliminates swelling.
2. With regular consumption of fruits, metabolism and, along with it, the process of burning fat are accelerated.
3. Dates quickly give you a feeling of fullness and help you avoid unnecessary snacking and overeating.
4. Dried fruits break down fat deposits, and the natural sugar they contain is quickly converted into energy rather than stored in fat deposits.

Also read an interesting article about an incredibly aromatic and juicy product: Mango fruit - beneficial properties and harm to the body.

However, you should not overuse this healthy product. It is enough to eat 1-2 fruits after the main meal or use them as snacks. You can’t eat dates in the evening, otherwise you’ll soon add a few extra centimeters to your waist and hips.

Incorrigible sweet tooths can replace their favorite sweets and cakes with dates when losing weight. It is also recommended to prepare a healthy treat by mixing chopped tamarind, nuts and honey. The jar of the product is stored in the refrigerator and consumed 1 dessert spoon in the first half of the day.

How to use dates in the kitchen

Dried dates can be eaten simply as a snack or added to dishes that use dried fruits. The mixes are the perfect addition to cakes and cookies that you don't want to add sugar to.

These fruits also make an excellent base for making quick and healthy snacks, such as truffles or homemade bars with chopped dates, seeds and nuts.

• Dried date syrup.

Syrup from dried dates is much healthier than sugar. It can be used to enhance the taste of cakes, desserts, drinks or as a sweet addition to pancakes. This will provide a sweet taste without the use of sugar, while still providing vitamins and minerals.

Date syrup can be purchased at health food stores, but is relatively expensive. Therefore, many housewives prepare it themselves at home. The preparation of such a sweetener is extremely simple and accessible even to a novice cook.

The selected quantity of dried pitted dates should be filled with water to a level that covers them. Leave for one or two days. Then mix everything until smooth, adding a little water depending on your preferred consistency.

• You can make a delicious and healthy dessert from fresh dates.

We recommend trying stuffing fresh dates with a delicious filling. To prepare the filling you will need:

• goat cheese or sheep cheese
• salt,
• lemon,
• pepper,
• hot peppers,
• green onions,
• lemon juice.

Roll the cheese pieces into balls. Season with paprika, onion, olive oil and lemon juice. Place inside the fruit. Here's the perfect way to eat fresh dates!

Use in cooking

The use of dates in cooking is varied: they are used to make jam, syrup, and add dried fruits to various desserts. They are put in fruit salads and used as a filling in baked goods. In the homeland of dates, they are used to make wine and fruit sugar.

Compote

Description. Date compote is an unusual and healthy drink. To prevent it from seeming cloying, lemon or other citrus fruits are added to it.

Ingredients:

• dates – 150 g;
• oranges - four pieces;
• honey - one tablespoon;
• water - one and a half liters.

How they do it

Peel the oranges and cut them into pieces. Place dates and oranges in a pan and add water. Boil for ten minutes, add honey and orange zest. Leave for three to four hours.

Jam

Description. Those with a sweet tooth will love date jam. Despite the natural sweetness of the fruit, sugar is added to the jam as a thickener.

Ingredients:

• water - one liter;
• dates – 1 kg;
• sugar – 400 g.

How they do it

Syrup is made from water and sugar. The dates are pitted and poured into a saucepan with syrup. Boil over low heat until desired thickness. Hot jam is laid out in clean jars and covered with lids.

When making date jam, you can experiment - stuff the peeled fruits with nuts, add various spices.

Syrup

Description. If you're trying to avoid sugar, try making date syrup. It can be used as a sugar substitute in making desserts.

Ingredients:

• water - two liters;
• dates – 1 kg.

How they do it

The seeds are removed from the dates and washed. Place in a saucepan, add water, and place on the stove. Cook for about two hours over low heat. Leave until completely cooled, filter through several layers of gauze. The syrup is put back on the fire and boiled for about half an hour until the desired thickness is reached. Pour into sterile jars and seal.

The medicinal properties of dried dates will help cope with various diseases and will have a positive effect on the condition of the entire body as a whole. The main thing is to choose a quality product in the store and consume it in reasonable quantities.

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