Dates Have Incredible Properties, But They Can Also be Harmful: How to Choose The Right Dried Fruit

They can be added to cereal, baked goods in a healthy diet, or used as a snack between meals.

Palm fruits are rich in nutrients. They contain fiber, protein, and carbohydrates. These dried fruits contain vitamins and minerals, namely vitamins B6, and C (fresh), and k, potassium, magnesium, manganese, copper, and a small amount of iron.

What are dates good for?

The main “trump card” of dates is their high fiber content, which has a beneficial effect on the functioning of the gastrointestinal tract and esophagus. The fruit is also rich in antioxidants, which reduce the risk of many diseases and oxidative processes in the body.

It is believed that dates can be eaten as a prevention of microbial infections, as they are resistant to many bacteria. From a dietary point of view, these fruits are an excellent substitute for sugar. They have no “empty calories”.

How to choose the right dates?

Like any dried fruit, dates have their own characteristics that should be taken into account when choosing. First, the fruit should not be shiny. Shiny dates are most likely soaked in glucose syrup at best. This is done for processing and longer storage. Such solutions have a bad effect on the human body, especially the gastrointestinal tract.

Dates that are too dry contain a high concentration of sugar. It is ideal when the fruit is dried naturally on a tree or on a piece of paper – without being accelerated by chemical methods. After buying the fruit, be sure to rinse it with water so that it is not dusty and excessively sticky.

Who shouldn’t eat dates?

Dates are not recommended for people with an exacerbation of irritable bowel symptoms. They can cause bloating, bubbling, and discomfort in the abdomen. There is also an individual intolerance to this product or an allergy – you should always pay attention to this.

Dates are also not recommended for obese or overweight people, as they are a sweet product with a high glycemic index.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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