In the United States, deglet noor, medjool and zahidi are the most widely available varieties, with the small, semi-soft deglet noors accounting for approximately 95 percent of the dates sold in America. Per 3. Dates are an excellent source of dietary fiber. A single deglet noor contains over half a gram of fiber, while a 3. The larger medjool variety supplies 1. Beta-D-glucan also slows digestion in the stomach, thereby contributing to long-term satiety.
Also, dates supply six essential B vitamins , including folate and pantothenic acid. Dates also have a high concentration of polyphenols , a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens.
One date 8g provides about 23 calories, most of which comes from carbs. Larger Medjool dates 24g provide Medjool dates are a rich source of carbohydrates.
They provide a good amount of potassium, magnesium, and iron as well as many B vitamins, and are naturally low in fat, cholesterol, and sodium. The micronutrients and plant compounds in dates are associated with several promising health benefits.
Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity. Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fiber.
All three of these factors support the consumption of dates for heart health. Dates contain magnesium, which is important in bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis.
Obtaining magnesium from food sources rather than from supplements is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores. Isoflavones, commonly associated with soy products , are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms.
With dates, a small amount can go a long way. When used in place of concentrated sweeteners, like syrups and refined sugars, dates impart sweetness without producing significant spikes in blood sugar levels. Dates are also a convenient, portable snack that can be useful for low blood sugar episodes. Allergic reactions to dates aren't typical and are usually limited to itching and inflammation in and around the mouth. Mold or sulfites added to dried fruits like dates as a preservative are generally responsible for the symptoms of date allergies.
Symptoms often resemble asthma symptoms and can range from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical attention. Many people with fruit allergies are also sensitive to latex or pollen. If you suspect you're allergic to dates, avoid eating them and talk to your doctor to determine the source of the problem. Dates—fruits of the date palm tree—have existed since prehistoric times and are believed to have been cultivated as early as 8, years ago.
Native to the Middle East, there are over different varieties of date palm trees. Dates hang in large clusters atop the towering palm trees and range in texture from hard, dry varieties to semi-dry types like Deglet Noor dates and large, soft dates, such as Medjool dates aka "the queen of dates". Medjool dates are a common variety in U. Although dates can appear to be dried, they're actually fresh fruits.
Though they're slightly dry before being harvested, these dates—which are available at many specialty grocery stores—are still considered fresh. Pitted dates can be purchased whole, chopped, or extruded. Extruded dates are coated with oat flour, rice flour, or dextrose for use in baking. Date juice is also available and can be used in making baked goods or smoothies. Although packaged dates, both pitted and unpitted, are available all year, the season for fresh dates in the United States is from mid-August to mid-March.
Dates should appear plump, glossy, and moist. They may be slightly wrinkled but shouldn't be broken, cracked, dry, hard, or shriveled. They have a sticky-sweet, almost candied texture and rich flavor. For the longest shelf life, store soft and semi-soft varieties like Deglet Noor in the refrigerator, where they'll keep for up to 18 months. Store at room temperature for up to a year. Dried packaged dates are pasteurized to inhibit mold growth. You can store them at room temperature in an airtight container in a cool, dry place for about 6 months.
They will also keep in the refrigerator for up to a year. If your dates have pits, simply slice them lengthwise to remove the stone. However, many people eat dried dates, which can last for a long time in a sealed container.
In this article, learn about the health benefits of dates and how to incorporate them into a well-balanced diet. Deglet Noor dates are one of the most common types of dates that people can find in the supermarket.
The following is the nutritional information for one average-sized Deglet Noor date:. Another common variety is the Medjool date. Medjool dates have a similar nutritional content and are often larger than Deglet Noor dates.
Dates have a very high sugar content relative to the rest of their nutritional value. People who are trying to manage their blood sugar, such as those with diabetes , should be mindful of their total sugar intake when consuming dates. According to one study , dates are a low glycemic index food that does not result in significant increases in blood sugar in people with or without diabetes. Dates can be eaten fresh or dried, much like raisins.
People can also add them to a variety of sweet or savory dishes. A person can store fresh dates in an airtight container in the refrigerator for many months and even longer in the freezer. If refrigerated, dried dates will last for about 1 year in an airtight container and many years if frozen. A person should not eat dates that have a sour smell, are very hard, or have crystallized sugar on their surface.
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