How to add dates to your daily menu
Combine dates with nuts like almonds, walnuts, and cashews to create a nutritious, energy-rich snack.
Mix Greek yogurt with chopped dates and berries and sprinkle some nuts on top for a nutritious, low-calorie dessert that's great for weight loss.
Blend dates with milk, yogurt, plant milk along with fruits like bananas or berries to make a delicious and nutritious smoothie.
Add chopped dates to your oats for extra sweetness and fiber.
Use date syrup as a natural sweetener for tea, coffee or baked goods.
Combine dates with other fruits like apples, pears or berries for a fresh and healthy snack.
Spread nut butter on whole wheat bread and sprinkle with date slices for a nutritious and delicious meal.
Why eating dates can help you lose weight
Rich in fiber:
Dates are rich in fiber, which slows down digestion and keeps you fuller for longer. The fiber in dates helps support and maintain a healthy digestive system, prevents constipation, and promotes bowel movements.
According to a study published in the journal Critical Reviews in Food Science and Nutrition, dates are high in insoluble fiber, which aids digestion and keeps you fuller longer. They are also a rich source of antioxidants, which protect your cells from damage.
Natural sugar sources:
Dates provide a natural source of sugar that is slowly released into the bloodstream. This release helps prevent blood sugar spikes, stabilizes energy levels, and reduces cravings for sugary foods.
A study published in the journal Foods found that soluble sugar extracted from dates is a healthier alternative to refined sugar. It has a lower glycemic index.
Rich in essential nutrients:
Dates are a healthy source of energy and are packed with important vitamins and minerals. According to the U.S. Food and Drug Administration, 100 grams of dates contain 696 mg of potassium, 54 mg of magnesium, and 0.9 mg of iron. Potassium is essential for maintaining normal blood pressure, while magnesium promotes muscle and nerve function and iron helps transport oxygen in the blood. The nutrients in dates work together to support many biological processes, including metabolism in the body.
