If you’ve ever swapped out refined sugar for jaggery or dates, you might wonder how much is good to eat. Dr. Sudhir Kumar, a neurologist at Apollo Hospitals in Hyderabad, thinks differently about dates’ healthiness.
Dr. Kumar points out, “Dates are high in calories – around 100 grams can give you 280 calories. So, if you’re quite hungry, sure, go for dates. But if not, it’s better to have them sparingly or skip them.”
He also mentioned that while jaggery can give you the iron you need, it might come with a risk of diabetes.
Let’s understand why dates have been praised:
- Dates are packed with essential nutrients like potassium, magnesium, and vitamins, which are good for your health.
- The fiber in dates helps with digestion and managing blood sugar levels, but eating too many might upset your stomach.
- As a natural replacement for sugar, they’re often used in healthier recipes.
- The natural sugars in dates give you a quick energy boost, making them a handy snack.
- Dates also contain antioxidants, which are good for your cells.
- They’re rich in minerals like phosphorus and calcium, supporting your bones.
- The potassium in dates is great for maintaining healthy blood pressure.
So, should you cut down or avoid dates? Clinical dietitian Garima Goyal suggests having 1-2 dates a day won’t do harm. “Whether you add them to your smoothie or eat them as they are, just don’t go overboard,” she advises.
Here are some things to remember if you’re planning to include dates in your diet:
- Keep it in moderation to avoid taking in too many calories or sugars.
- Make sure your diet includes a variety of nutrients from different foods.
- If you have diabetes, check your blood sugar levels and adjust how many dates you eat.
- Stay hydrated to help your body handle the natural sugars in dates.
- Take care of your teeth since dates’ stickiness could cause dental issues.
- Get fiber from different sources, not just dates, for a healthy digestive system.
- Watch portion sizes if you’re watching your weight as dates are high in calories.
- Don’t rely solely on dates; mix up your diet with various foods for a range of nutrients.
- Avoid processed date products with added sugars or preservatives.
- Dates can be a good energy snack before or after exercise.
- Enjoy your dates thoughtfully, paying attention to how much you eat and enjoying their nutritional benefits.
It’s essential to strike a balance and not overdo it when including dates in your diet.
