Nutritionist Heidi Silver explained that dates are healthy and provide good levels of essential nutrients.
She said that dates are a good source of fiber, calcium, magnesium, potassium, niacin, folic acid, vitamin A, beta-carotene, lutein, and selenium.
She added that attention should be paid to the quantity, because consuming large quantities contributes to an increase in calories .
The average recommended daily serving is about 100 grams, which is equivalent to about four Medjool fruits, so it is not advisable to eat a whole pack to get the health benefits.
Four Medjool fruits provide approximately 277 calories and 66 grams of sugar.
Nutritionist Giulia Zombano explained that dates are very rich in sugar and should be taken into account among other sources of sugars .
She added: "I usually advise eating moderate amounts, three large dates or three small ones, about 50 grams, because they provide half the amount of sugar and calories."
Although eating two fruits a day is suitable, that does not mean that the effects will appear immediately.
Can dates lower cholesterol?
Some studies suggest that eating dates helps lower cholesterol and triglycerides, but Silver stressed that the evidence is still inconclusive.
She said: "A recent meta-analysis showed no significant effect on cholesterol, but it did note a decrease in total cholesterol in people with type 2 diabetes ."
Dates and blood sugar regulation
Pitted dates do not contain added sugars, but are rich in natural sugars such as sucrose, glucose and fructose.
Zumpano emphasized that the main difference between dates and sugary drinks or processed foods is that they contain a large amount of fiber, which slows down the absorption of glucose into the bloodstream.
The same specialist advised using dates as a sweetener as an alternative to refined sugar, stressing that controlling the quantity is key
Dates and the digestive system
Zumpano said that dates are rich in fiber and support digestive health, but they should be part of a balanced and healthy diet.
She noted that all types of fiber are beneficial for gut health, but should be consumed with other foods, especially those lower in sugar, such as leafy greens, non-starchy vegetables, legumes, nuts, seeds, and whole grains.
She added that dates and other fruits can improve the balance of beneficial bacteria in the gut, but studies in this area are still limited.
She warned that excessive consumption of dates may cause digestive problems such as diarrhea, while eating a few dates a day helps treat constipation.
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