Dates are natural sweeteners and since they have an excellent nutritional profile, they hold a very legit place in a dietician’s chart. Being high in antioxidants, dates in weight loss have many benefits.
Are dates good for weight loss?
But surprisingly, dates have another purpose to fulfill – Weight Loss. While many will not believe this due to the fruit’s high-calorie content, recent findings state that dates do help in shedding weight and keeps our muscles strong and lithe.
How true it is, let’s find out.
Amazing Dates Nutrition Facts and Health Benefits
- KCal: 277
- Carbohydrates: 77 grams (44% to 88%)
- Fiber: 7 grams (6.5% to 11.5%)
- Protein: 2 grams (2.3% to 5%)
- Potassium: 20%
- Iron: 5%
- Vitamin B6: 12%
- Fat: 0.5%
- Iron: 5%
- Copper: 18%
- Magnesium: 14%
- Manganese: 18%
Dates are also rich in sodium, other vitamins, zinc, fluorine, and selenium and contain a high level of antioxidants. Therefore, it is not just a simple fruit, but it is a super fruit.
Why Dates in Weight Loss are Amazing?
Dr. Guarav Jain, Internal Medicine from Dharamshila Narayana Superspeciality Hospital spoke to NDTV about how to lose weight naturally and safely with dates. He added, “Dates can help in shedding kilos from the body. They are an excellent source of proteins that help us in staying fit, and even keep our muscles strong. Dates are quite rich in iron and fluorine content. They are rich in dietary fiber and essential fatty acids that aid weight loss. It is okay to consume about six dates throughout the day. Eaten in moderation, dates are super-helpful in shedding those kilos.” (Source)
They not only satisfy your sweet cravings but also prove to be a wholesome teatime snack.
Dates are loaded with Dietary Fibers
High-fibred foods keep you full for a long period. This is because they add bulk to your diet and slows down the digestion process. Short-chain fatty acids in the gut boost metabolism and improve digestion. Fiber is known to produce this kind of fatty acid.
Dates are Good Source of Unsaturated Fatty Acid
There are three types of dietary fats – saturated fats, unsaturated fats, and trans fats. While saturated and trans fats are bad for our health, unsaturated fatty acids, such as Omega 3 help reduce internal inflammation caused by junk food, swelling, injury, sedentary lifestyle, and lower immune system. Inflammation is directly associated with diabetes, obesity, insulin resistance, and heart disease. Dates are packed with unsaturated fatty acids.
Are dates high in protein?
Protein is essential for weight loss. Dates contain a good amount of protein. Consult any dietician or nutritionist, the first thing they will ask you to do is increase the quantity of protein to lose weight. Proteins keep your appetite full for a long period for they are slow to digest and slower to transit to the large intestine. Proteins also help to build lean muscles and repair good cells.
Fix Your Craving for Sugar with Dates
Sugar could be your worst foe when shedding those stubborn kilos. Unfortunately, your cravings for sugary foods may double during your weight loss journey, which you can effectively curb down by eating 1 – 2 dates. The natural sweetness of the fruit will effectively control your sweet-craving and help lose your weight safely and naturally.
What Are the Benefits of Eating Dates?
Promotes Brain Health and Prevents Diseases
Since dates are known to lower the inflammatory markers, they can aid the prevention of several neurodegenerative diseases, such as Alzheimer’s. Dates also reduce the formation of brain plagues by controlling the activities of amyloid-beta proteins. Dates furthermore aid in memory enhancement and fight anxiety-related disorders. (Source)
Antioxidants in Dates Fight Several Diseases
Free radicals are destructive molecules that produce harmful reactions in your body, which leads to several life-threatening diseases. Antioxidants, found abundant in dates, protect our cells from free radicals. The three most important and useful antioxidants that dates contain are:
- Carotenoids: Reduce inflammation, risk of certain types of cancer, Alzheimer’s disease, and risk of diabetes.
- Flavonoids: Improves heart health and prevents eye-related disorders.
- Phenolic Acid: Contain anti-inflammatory properties and fights certain cancers and heart diseases.
How Much is Too Much?
Dates are greatly versatile. They make a delicious snack, act as salad dressings, turn into sauces and syrups, and added in sweet dishes.
However, any food high in calories and sugar is fattening and can increase your weight. Dates do that.
Therefore, you must be mindful while eating this super fruit. Limit your quantity to 5 – 7 per serving, per day. Have them as a whole, add in your salad, or make a smoothie out of it – the choice is yours. But make sure you watch your count and exercise 5 days a week to lose weight as well as inches.
Henna is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.