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Telegraph
26-05-2025
- Health
- Telegraph
The £2.50 dried fruit that lowers your blood pressure and boosts gut health
Caramelly and chewy, dates are nature's candy – a toffee-sized fruit to satisfy sweet cravings in place of something that comes out of a wrapper. As a nutritionist, I'm a fan. Most in this country are sold dried, not fresh. Popular Medjool dates are larger, richer, softer and therefore pricier than Deglet Noor which have a lighter honey flavour. Either can be enjoyed just as they are, or else added to all manner of both sweet and savoury dishes. Culinary versatility is one of the beauties of dates. Think past date loaf and experiment with adding sweet notes to savoury salads, throwing a handful chopped into a bowl to balance out peppery rocket or sharp cheese. Or try soaking dates in a little hot water for a few minutes then blending into anything from a sweet-and-sour marinade to a sweet-and-acidic vinaigrette. Whizzed to a sticky paste in a food processor, dates also help bind reduced-sugar bakes such as brownies. At their simplest, though, dates can be slit open, pitted and spread with anything from melted chocolate to nut butter to soft cheese. Although more costly than dried fruit such as raisins, dates are so intensely sweet that a little goes a long way. They have a long shelf life, too, so you can enjoy one or two then store the rest in a jar ready to call on as an immediate, hassle-free and nutrient-dense snack. Why are dates nutritious? A small handful of dates (about 34g) counts as one of your five-a-day or 30 plant varieties a week and provides a range of nutrients: 90kcal 20g carbohydrate (naturally occurring sugars) High in fibre (2.6g) High in potassium (247mg) Source of iron (0.75mg) Source of copper (0.01mg) High in chloride (6.1mg) High in manganese (0.23mg) Source of vitamin B3 (niacin, 1.1mg) Dates also provide some magnesium and calcium. Many dried dates contain the allergen sulphur dioxide so check labels if necessary. The health benefits of dates 1. Dates support heart health As fibre-rich carbohydrates, dates help protect the heart: eating more fibre has been linked to a lower risk of cardiovascular disease, Type 2 diabetes and obesity, as well as lower cholesterol and lower blood pressure. Fibre does all this in three ways: It keeps us feeling fuller for longer which can help maintain a healthy body weight, in turn benefitting blood pressure, blood sugar and cholesterol management It takes longer to digest, delaying the rate at which glucose and fats in our meals are absorbed into the bloodstream It provides food for the friendly bacteria in our guts, encouraging the production of short-chain fatty acids, or SCFAs. These SCFAs are thought to have cardio-protective characteristics. 2. Dates are good for the gut As well as being beneficial to heart health, fibre and SCFAs are central to a happy gut, both nourishing the friendly bacteria in our gut microbiome and protecting the gut lining itself. Together these promote a flourishing, healthy gut which has been linked to improved immunity and overall well-being. Polyphenols – powerful compounds contained in all plants, including dates – also nourish our gut microbiome. To reap all these benefits, including keeping our digestive system regular, we should aim to eat 30g of fibre daily but the average UK intake is closer to 18g. Hitting 30g in a day's eating might look like: A handful of dates (2.6g fibre) A bowl of porridge topped with sliced banana and chopped nuts (8.5g) Hummus, granary bread and veggie sticks (12.5g) Vegetable and lentil ragù with wholewheat spaghetti (6.5.g) 3. Dates are micronutrient-rich A handful of dates provides a range of vitamins and minerals which count towards our daily micronutrient targets and help us feel at our best. They're high in potassium and chloride, which control fluid balance, and iron, which helps make the red blood cells that carry oxygen around our bodies. We also need the copper in dates to produce red and white blood cells. They're equally high in manganese, needed to activate enzymes in our body, including those required for digestion. Finally, they provide vitamin B3 (or niacin) which also promotes digestion by helping us release energy from food, as well as supporting the nervous system. 4. Anti-oxidant and anti-inflammatory properties As noted above, dates are rich in many polyphenols. These include beta-carotene, lycopene, flavonoids and anthocyanins. All have anti-oxidant and anti-inflammatory characteristics, meaning they help protect the cells in our bodies from damage, illness or toxins. Scientific interest in polyphenols is high and a growing number of studies indicate these polyphenols may have a role to play in either preventing or treating cardiovascular disease, cancer and obesity. 5. They slow glucose absorption Sweetened only with fructose (natural fruit sugar), dates make a nutrient-dense, wholefood swap for a processed biscuit when we're craving something sweet. Their GI index – that is the measure of how quickly foods raise blood glucose – is low to medium because their high-fibre content slows digestion, preventing sugars from spiking. 'Dressing them up' by eating them alongside some protein and healthy fat (for example by mixing them with nuts or nut butter) will also blunt glucose absorption. Put together, these factors help you avoid the energy-and-mood roller-coaster of sugar spikes followed by slumps that you'd instead get from eating a sweet biscuit. All the same, it's important to remember that dates are still high in sugar, fruit sugar or not – so they're not to be eaten without any moderation. If consumed regularly in excess, dried fruits, like dates or apricots, can damage teeth, both because they're sugary and because they're sticky and tend to coat tooth enamel. Offset this by eating them either as part of a meal or, if snacking, pairing with another food (like that nut butter again). What does a portion of dates look like? Limit portions to a small handful. It's easy to over-consume dried fruit because it's small and snackable: you'd likely never eat more than one or two whole fresh apricots at once, for example, but you might get through a great many more dried ones without really considering it. And although we tend to normally only eat dates dried, not fresh, the same principle applies and can be useful to help us visualise appropriate portions. In doing so, we can keep sugar and energy intake in check. Using dates in baking Whilst we talk sugar, a final footnote on baking. There's a myth that baking with syrups such as date, maple or honey is more nutritious than baking with caster sugar. It's true that these liquid sweeteners contain less sugar (versus 100g caster sugar, honey contains 80g, date syrup 66g and maple syrup 65g) but do be aware that they're all still considered free sugars and your body will treat them all equally. Free sugars are any that are added to food and drink, plus the sugar in fruit juice, honey and syrups – and we should aim to limit them to prevent tooth decay and weight gain. In any case, blending dates whole at home retains the fibre and other nutrients whilst a shop-bought bottle of date syrup has had all these valuable nutrients stripped out during processing. So, if you want to try baking with date syrup, don't buy it, make your own easy version at home (see Tip 1 below). FAQs Are dates high in iron? Yes, they're a good plant-based source making them particularly useful for vegetarians and vegans who must ensure they get enough. Dried apricots are high in iron, too, so mixing the two fruits together in the muesli and salad below is a simple way to boost intake. Are dates good for arthritis? The polyphenols in dates may help manage arthritis but current scientific evidence isn't conclusive. The NHS recommends a healthy balanced diet to those suffering with arthritis, centred on a variety of fruits and vegetables, wholegrains, healthy fats plus meat, fish, eggs or plant-based protein, such as beans and legumes. Three recipe ideas
NDTV
02-05-2025
- Health
- NDTV
Are You Eating Right Type Of Dates? Know Which Ones Are For Weight Loss And Weight Gain
Dates, the sweet fruit of the date palm tree, have been a staple in Middle Eastern and North African diets for centuries. Packed with natural sugars, fibre, and essential nutrients, dates offer a range of health benefits. But did you know that certain types of dates can support weight loss while others are ideal for healthy weight gain? Let's explore the delicious world of dates and how to choose the right variety for your wellness goals. Also Read: Is Date (Khajoor) Sugar Better Than White Sugar? Here's What You Need To Know Here Are 5 Most Popular Types of Dates There are over 200 varieties of dates grown around the world, but a few stand out for their flavour, texture, and nutritional content. 1. Medjool Dates - Often called the "king of dates", Medjools are large, soft, and luxuriously sweet. They are rich in calories and natural sugars like fructose and glucose, making them ideal for energy boosts and weight gain diets. 2. Deglet Noor Dates - Slightly drier and less sweet than Medjools, Deglet Noor dates are firmer and have a more subtle, nutty flavour. These are often used in cooking and baking. 3. Ajwa Dates - A prized variety from Saudi Arabia, Ajwa dates are smaller, darker, and have a mild sweetness with hints of cinnamon. Revered for their medicinal qualities, they are nutrient-dense and loaded with antioxidants. 4. Barhi Dates - These dates are soft, caramel-like, and extremely sweet when fully ripe. In their yellow, crunchy stage (khalal), they're less sweet and contain more resistant starch. 5. Zahidi Dates - Firm, golden-brown, and slightly less sweet, Zahidi dates have a nutty taste and are high in fibre, making them a favourite for digestive health and weight management. Also Read: Can You Eat Dates (Khajur) In Summer? We Find Out! Dates come in different varieties. Image Credit: iStock Dates for Weight Loss When trying to shed pounds, fibre and low glycaemic impact are key. Zahidi and Deglet Noor dates are particularly good choices for weight loss. Zahidi Dates: With their high insoluble fibre content, Zahidi dates help improve satiety and regulate digestion, making you feel full longer. Deglet Noor Dates: These are moderate in sweetness and calories, making them suitable for adding natural sweetness to smoothies or snacks without excessive sugar spikes. Additionally, consuming 2-3 small dates per day can help curb sweet cravings while offering a nutritional boost. They are best eaten in the morning or pre-workout to support energy levels without storing excess sugar as fat. Also Read: How To Make Dates Cake: The Eggless Treat You Can Binge On, Guilt-Free Dates for Weight Gain If you're looking to gain weight in a healthy way, opt for Medjool, Ajwa, or Barhi dates. Medjool Dates: High in natural sugars and calories (around 66 kcal per date), Medjools are excellent as part of protein-rich snacks or post-workout shakes. Ajwa Dates: Though smaller, they're dense in nutrients and perfect for those needing to increase their caloric intake while maintaining nutritional balance. Barhi Dates: Especially in their ripe stage, Barhis are syrupy-sweet and energy-dense, ideal for those with high energy requirements. Pairing dates with nuts, nut butter, or yoghurt enhances their caloric content and adds healthy fats and protein, supporting muscle growth and healthy weight gain. Whether you're aiming to lose or gain weight, dates can be a valuable part of your diet. Choosing the right type and quantity, and pairing them wisely, can help you reach your health goals with flavour and satisfaction. Advertisement Comments About Neha Grover Love for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Dates Weight Loss Weight Gain Show full article Comments
Daily Mirror
28-04-2025
- Health
- Daily Mirror
'I'm a doctor - why I eat three of this sweet treat every day without fail'
TV doctor Amir Khan has revealed the reason he eats one particular fruit three times a day as it can help benefit digestion and gut health, as well as heart and mental health Dr Amir Khan has hailed a particular fruit he eats three times a day - as it can do wonders for your diet and health. The television doctor revealed he's been incorporating dates into his daily routine. The tiny fruits are packed full of fibre, which is a vital nutrient that most people in the UK don't consume enough of. Fibre, which can only be found in plant-based foods, is important for gut health and digestion, which scientists say is good for overall health - including heart and mental health. TV doctor Dr Khan, who appears on This Morning, explained why he has opted to eat three a day and said: "For the last year or so, I have taken to eating three dates a day and here's why: dates don't negatively impact your long-term blood sugars, even if you're diabetic. Studies show that dates don't have an impact on average blood sugar levels or fasting sugars. "And actually some research shows that dates can lower your average blood sugars and even lower cholesterol. That's probably because of their high fibre content — and that high fibre content makes them excellent for your gut health too. The expert then detailed other health benefits provided by dates which also include being loaded with plant antioxidants and polyphenols which he said "can help reduce cell damage done by harmful free radicals that have been linked to things like auto immune conditions, cardiovascular disease and even some cancers." Early studies have shown that the antioxidant effects from dates can even improve brain health by "reducing inflammation that has been linked to things such as Alzheimer's disease," Dr Khan said, but stated that there needs to be more research to support that. "So if you're looking for an alternative to a sweet treat for refined sugar you can't go wrong with dates. If you want the best dates in the world I would go with Palestinian dates which is what these are and trust me they taste amazing." Depending on the variety, fresh dates are fairly small in size and range in colour from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates. Healthcare provider Bupa says that among the health benefits of a diet rich in fibre are: avoiding constipation better gut and digestive health reduced risk of cardiovascular disease improved blood sugar control better weight management
