Dates, deglet noor
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
415
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 441 (100%) |
| Protein | 14 (3.5%) |
| Fat | 5.2 (1.2%) |
| Total | 415 (100%) |
Serving: 1 cup, chopped [147g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 110 (75.0%) |
| Water | 30 (20.5%) |
| Protein | 3.6 (2.5%) |
| Ash | 2.4 (1.6%) |
| Fat | 0.6 (0.4%) |
| Total | 147 (100%) |
Serving: 1 cup, chopped [147g]
Benefits
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High in fiber, which aids digestion and helps you feel full
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Rich in vitamins and minerals like vitamin B6, riboflavin, niacin, magnesium and potassium
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Contain natural sugars that provide a quick source of energy
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May help regulate blood sugar levels due to their fiber and natural sugar content
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Antioxidants in dates help protect cells from damage
Risks
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High in natural sugars which can cause a spike in blood sugar levels
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May cause digestive issues like constipation in some people if consumed in large quantities
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Can cause tooth decay and cavities if not eaten with a meal or brushed afterwards
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Eating too many dates can lead to weight gain
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May cause allergic reactions in people with date or pollen allergies
Additional Information
Dates, specifically the deglet noor variety, are a nutritious and delicious fruit that offer numerous health benefits. These small, oblong fruits are known for their sweet taste and chewy texture. They are packed with essential nutrients, making them a great addition to a balanced diet. However, it is important to consume them in moderation due to their high sugar content.
One of the primary nutritional benefits of deglet noor dates is their high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system. It aids in preventing constipation, promoting regular bowel movements, and supporting overall gut health. Additionally, fiber helps regulate blood sugar levels, as it slows down the absorption of glucose into the bloodstream. This can be particularly beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Dates are also a rich source of antioxidants, such as flavonoids and phenolic compounds. These antioxidants help protect the body against oxidative stress and reduce inflammation. They may also contribute to reducing the risk of chronic diseases, including heart disease, certain cancers, and neurodegenerative disorders.
Furthermore, deglet noor dates are a good source of essential minerals, including potassium, magnesium, and copper. Potassium is crucial for maintaining proper heart function and regulating blood pressure. Magnesium plays a role in bone health, energy production, and muscle function. Copper is essential for the formation of red blood cells and the absorption of iron.
Despite their numerous health benefits, dates should be consumed in moderation due to their high sugar content. While the natural sugars found in dates are healthier than refined sugars, they can still contribute to weight gain and blood sugar spikes if consumed excessively. Therefore, it is important to be mindful of portion sizes, especially for individuals with diabetes or those following a low-sugar diet.
Additionally, dates are relatively high in calories. A single medjool date, a larger variety of dates, contains around 66 calories. Therefore, individuals aiming to lose weight or maintain a healthy weight should be cautious with their intake and consider incorporating dates as part of a balanced diet.
It is worth noting that deglet noor dates are a naturally dried fruit, meaning they have a longer shelf life compared to fresh fruits. However, the drying process can slightly alter the nutrient profile. While the overall nutritional value remains relatively intact, some vitamins, such as vitamin C, may be reduced. Nonetheless, dates still offer a range of essential nutrients and can be a convenient and healthy snack option.
In conclusion, deglet noor dates are a nutritious food choice due to their high fiber content, antioxidant properties, and essential mineral content. They can support digestive health, regulate blood sugar levels, and provide protection against chronic diseases. However, their high sugar and calorie content necessitate moderation in consumption. Including dates as part of a balanced diet can contribute to overall health and well-being.