Dates are an extremely powerful weight-loss food. Adding dates to your diet can aid in weight loss, despite what the general public believes. Dates can aid in weight loss because they have very little fat and lower cholesterol.
High concentrations of polyunsaturated fatty acids found in dates help to reduce inflammation linked to weight-related disorders and obesity.
Dates contain about seven grams of fiber per 100 grams of food, so including more fiber in your diet on a regular basis will help you lose weight.
That’s why using dates instead of sugar in your diet is advised if you’re trying to lose weight. This makes dates a great colon cleaner as well, according to a gut health coach and dietitian. We go into great length on the connection between dates and dieting in this post. Adhere to us.
Calories and nutritional value of dates
Dates are the delicious fruit of date trees, which are primarily found in Pakistan, Bangladesh, India, and the Middle East. Date varieties vary based on the proportions of fructose, glucose, and sucrose. Dates supply the following nutrients in a 100-gram serving:(1)
- Calories: 277
- Carbohydrates: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 15% of the daily requirement
- Magnesium: 13% of the daily requirement
- Copper: 40% of the daily requirement
- Manganese: 13% of the daily requirement
- Iron: 5% of the daily requirement
- Vitamin B6: 15% of the daily requirement
How can dates aid with weight loss?
It has been demonstrated that dates have weight-loss qualities. If dates are eaten in moderation, there is a direct correlation between them and weight loss. This fruit has many health advantages and is high in nutrients.
- This fruit’s fat and fiber content are perfect for enhancing overall health. Because they reduce inflammation, regulate blood sugar, and help flush out toxins, dates may aid in weight loss.
- This exotic fruit can help you fulfill your sweet taste without consuming unnecessary calories, if you have one. You should still consume this fruit in moderation, though.
We’ll look at the following explanations for dates’ effects on dangerous body fat and belly slimming:
1: content of fiber
Dietary fiber is abundant in dates. Humans are not capable of digesting fiber or healthy carbohydrates. There are three ways that fiber aids in weight loss:
- Fiber helps prolong feelings of fullness by slowing down the large intestine’s absorption of food.
- It stops the blood glucose from rising too quickly.
- In the gut, fiber aids in the production of short-chain fatty acids, which serve as food for beneficial gut flora. These microorganisms in the gut aid with digestion, which in turn boosts metabolism.
2: Elevated level of unsaturated fats
Not every fat is harmful. similar to the unsaturated fats in dates. These fats, which are polyunsaturated, have anti-inflammatory properties.
Numerous factors, including trauma, edema, illness, a poor diet, and a sedentary way of life, can cause inflammation.
Unfortunately, there is evidence linking inflammation to a number of conditions, including liver disease, diabetes, obesity, and insulin resistance. Owing to their high content of unsaturated fatty acids, dates can help lower inflammation and the risk of weight gain.
3: A high-quality protein source
Dates are also high in protein. Because they take longer to digest and pass through the colon, proteins keep you feeling fuller for longer. Furthermore, proteins aid in the growth and repair of muscles.
4: The antioxidant quality
Antioxidants abound in dried fruits. Antioxidants lessen stress and inflammation by removing free radicals and damaging radicals.
Antioxidants, including anthocyanin, phenolic, and carotenoid, are found in fresh dates. These aid in detoxification and improve digestion and metabolism. In the end, this results in weight loss.
5: Diabetes prevention action
Furthermore, dates have a low glycemic index (GI), which gauges how rapidly blood sugar rises after consuming a certain item, despite their seemingly high calorie content.
Because of this, this fruit high in fiber is also beneficial for a diabetic diet; nevertheless, if you have a chronic illness, it is best to speak with your doctor before introducing any new foods to your diet.
You can truly regulate your blood sugar levels with the help of this natural sweet. Researchers have discovered that the phenols, saponins, and flavonoids in dates can aid in boosting the production of insulin.
Furthermore, it was discovered that giving dates to diabetic rats improved a number of biochemical results. If you have diabetes, though, you need to exercise caution. To find out if you can consume dates or not, speak with your doctor.
6: removes the need for sweets
Because of their sweetness, tenderness, and lack of all the negative consequences of sugar and sugar cane, dates can be used as a natural sweetener. Thus, have two dates if you’re craving something sweet after dinner. You may nourish your body in this way without running the risk of putting on weight.
The best type of date for weight loss
Although the nutritional value of different types of dates varies little, some varieties may have a longer shelf life.
- Dari dates are similar to chocolate beans in that they are soft, sweet, and meaty. It is available year-round and has a dark brown to black tint. Iraq is where Dari dates originated. This fruit lasts for ten months on the shelf.
- The Ajwa date is a gift from God to humanity. The primary purpose of powdered Ajava date seed is to cure coronary artery blockages and cholesterol issues. Heart disease is prevented and treated with this paste. Saudi Arabian ajwa dates are a dry, soft kind.
- Kimia date: Iran is where this date originated. By the end of the 9th century, China had taken these palm trees and murdered them. Kimia dates are soft, juicy black dates that melt in your tongue. It has a fifteen-day shelf life.
- Date of Omani origin: This date originated in Oman, as its name implies. All lovers of dates adore dates in Oman. Because they are moist, we may use these dates to create a variety of dishes. This date is often used in conjunction with dried fruits.
Which is better for losing weight: fresh or dry dates?
Fresh dates are the best choice if you’re trying to lose weight because they’re lower in calories than dry dates. For instance, there are roughly 142 calories in 100 grams of fresh dates, whereas there are about 280 calories in 100 grams of dry dates.
But include dry dates in your diet on a regular basis if you wish to gain weight. Another thing to keep in mind is that dry dates last longer than fresh dates; if stored in the refrigerator and kept free of worm infestation, they can last up to five years in good condition. Fresher dates, however, are the ideal variety when it comes to losing weight.
Using dates for weight loss
Many people who follow dates for weight loss wonder how many dates they should eat in order to lose weight.
Dates have the potential to aid in weight loss, but they can also cause weight gain if consumed in excess. Four to six dates a day will fill you up and enhance the flavor of your diet.
The ideal method to include dates in your diet
Dates are frequently used in baking instead of white sugar because of their natural sweetness. Chopped dates can be added to cereal or salad, or they can be eaten as a lunchtime snack.
- Use date pulp as a sweetener in cakes and pies, or use dates in place of maple syrup, honey, and agave to sweeten smoothies.
- Goat cheese or chopped almonds on a pitted date make a filling yet healthy appetizer. Dates pair well with cheeses and nuts as well.
- In addition, dates’ stickiness makes them an excellent binding agent when combined with nuts and seeds.
- Removing the seeds and stuffing dates with chopped walnuts, almonds, or any other dried fruit of your choosing is one of the most interesting ways to eat dates.
- Another wonderful way to enjoy dates is to cut them up and add them to a fruit salad or dessert.
- Dates can also be added to couscous, rice dishes, and veggies.
- Dates are frequently consumed by mixing them with milk.
- Dates can be added to cake, chutney, yogurt, custard, dip, and more.
consuming fast-food dates to reduce weight
It is advised by conventional medicine to eat dates first thing in the morning, on an empty stomach. This diet eliminates constipation, is a natural energy source, and cleanses the intestines.