A Nutritionist On Why You Should Be Eating More Dates
All evidence points to the fact that to improve health, you must avoid sugary foods. Studies show that eating refined sugar causes energy depletion, also known as the dreaded "sugar crash" when empty calories use our body's vitamins and minerals to turn it into fuel. Think of it like a credit card for your body. Instead of using your resources for building health, refined sugar uses your resources and creates a deficit.
The good news is that nature provides us with incredible nutrition in very sweet packages. One of my favourites is dates as they are an easy, portable snack that pairs fabulously with nuts. Dates provide the nutrients you need, while satisfying your sweet tooth.
Here are five reasons to eat more dates.
1. Dates are a source of antioxidants
All dates, fresh or dried, contain different types of antioxidants. Fresh dates contain anthocyanidins and carotenoids, while dried dates contain polyphenols—just like green tea. Experiments in food chemistry show that Khalas (also called Madina) dates are highest in antioxidants when compared to other date varieties.
2. Dates can help prevent blood sugar spikes
Diabetes researchers have shown that dates have a low glycemic impact. This means that eating dates alone, or with a source of protein, may help prevent blood sugar spikes. It is key to be mindful of portion size and stick to two to three dates per serving.
3. Dates can help reduce blood pressure
A serving of four dates provides about 54 milligrams of magnesium, an essential mineral that helps dilate blood vessels. Research suggests that the combined power of potassium and dietary fibre in dates contribute to a modest improvement in vascular function and hypertension. However, taking such a large dose all at once can have a laxative effect and cause diarrhea. Dates are a delicious way to increase your magnesium intake more gently.
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4. Dates contain a brain booster
Each little date contains over two milligrams of choline, a B vitamin that's a component in acetylcholine, the memory neurotransmitter. Higher choline intake is associated with better memory and learning, making it a key nutrient for children and older adults at risk for Alzheimer's.
5. Dates help maintain bone mass
Research shows that bone loss in post-menopausal women with osteopenia can be reduced by increasing intake of potassium. One dried date provides nearly 167 milligrams of this valuable nutrient. Scientists believe that high potassium intake protects bone mass by reducing the amount of calcium excreted through the kidneys.
Ready to incorporate more dates into your diet? Here's a delicious recipe to help you do so.
Coconut Date Roll Snacks
I love making these for family get-togethers, long road trips, or picnics in the park. They are incredibly easy to make and great for fast energy on the run.
Ingredients
1 cup Medjool dates, pitted
½ cup unsweetened shredded coconut (plus extra for rolling)
¼ cup sunflower seed or pumpkin seed butter
1/4 cup sunflower seeds or pumpkin seeds
1 tbsp ground flaxseed (optional)
1 tsp vanilla extract
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg or ginger
1/8 to 1/4 tsp of sea salt (depending on how salty you like it)
Directions
1. Soften the dates: If your dates are a bit dry, soak them in warm water for 10 minutes, then drain thoroughly.
2. Blend all the ingredients in a food processor until the mixture comes together in a sticky dough.
3. Form the balls: Scoop out small portions (about 1 tablespoon) and roll into balls.
4. Roll in coconut: Optional. Roll the balls in extra shredded coconut for a pretty finish and extra coconut flavour.
5. Chill and serve: Place the energy balls in the fridge for about 20 minutes to firm up. Store in an airtight container in the fridge for up to a week.
Julie Daniluk is a holistic nutritionist, media expert featured on CBC, CTV and the Oprah Winfrey Network, and the author of the bestselling Becoming Sugar Free.
