Kapanlagi.com - Dates, sweet fruits with rich flavors and chewy textures, are not only a delicious snack but also a plentiful source of nutrients rich in fiber, protein, and potassium. With a low glycemic index, dates can enhance glucose metabolism and insulin sensitivity, making them a good choice for diabetics.
Additionally, this fruit helps lower bad cholesterol and reduce the risk of heart disease. However, it is important to pay attention to portion sizes, as consuming too many dates can lead to excess calories and increased blood sugar levels.
The ideal portion is about 100 grams or four medjool dates, but experts recommend one or two large dates, or three small dates, equivalent to 50 grams, to gain health benefits without the risk of overconsumption. Enjoy dates wisely to experience their benefits!
Experts reveal that even though dried dates do not have added sugar, they are still rich in natural sugars such as sucrose, glucose, and fructose.
However, thanks to their abundant fiber content, dates are a much better snack choice compared to sweet sodas or other processed foods.
The fiber in dates helps slow the absorption of glucose into the blood, thereby assisting in maintaining stable blood sugar levels. Research also shows that consuming dates can lower cholesterol and triglyceride levels, albeit in smaller amounts.
For optimal results, it is best to consume dates along with other high-fiber foods that are low in sugar, such as green vegetables, legumes, and whole grains.
Additionally, adding dates to your diet can provide benefits for the microbiome, the beneficial microbial community in the gut. However, it is important to remember that excessive consumption of dates can lead to diarrhea.
For some people, consuming dates every day may feel monotonous, but nutritionists argue that you can explore various other dried or fresh fruit options that are equally tempting and rich in benefits.
Try replacing dates with prunes, figs, or apricots, especially in their fresh versions, as they are not only tastier but also significantly lower in calories. With this variety, you can enjoy healthy snacks that still delight your taste buds!
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