What are the real health benefits of dates?

Dates can relieve constipation due to their high dietary fiber content (57% insoluble and 43% soluble) and sorbitol. In fact, a handful of dates (45 g) provides 3.285 g of fiber, which corresponds to 11% of the recommended daily intake of fiber (30 g minimum per day). Insoluble fiber swells and becomes engorged with water to reach up to 40 times the volume of stools. This softens the stools and increases their volume, making them easier to pass through the intestines.

Moreover, the dates are made up of pectins and beta-glucans, which are soluble fibers known to help relieve constipation. In fact, pectins form a gel that can increase the amount of liquid in the stool, making it easier to pass through the intestine. Beta-glucans, on the other hand, retain water in the intestines, which softens stools and makes them easier to move forward. Dates also contain sorbitol which is recognized as an osmotic laxative. When sorbitol is poorly absorbed, it increases the volume of intestinal fluids by drawing water, which softens stools and promotes defecation.

Dates can therefore help relieve constipation, but its effectiveness depends on a diet rich in fiber and water. In fact, it is important to hydrate yourself sufficiently so that the fibers can absorb water and increase the volume of stools, making them easier to pass.

Advice from the dietician-nutritionist:

• Consume a handful of dates per day, i.e. approximately 45 g. It is possible to consume them alone or to integrate them into the following preparations: breakfast, dishes, dairy products, desserts or mixed with other fruits.

• It is recommended to drink plenty of water and opt for a diet rich in fiber in the event of constipation: fresh fruits and vegetables, whole grains and oilseeds (almonds, walnuts, etc.).

• Physical activity has many benefits in preventing and relieving constipation: stimulation of intestinal contractions, improvement of blood flow, improvement of intestinal motility, stimulation of breathing, relief of stress.

• If constipation lasts more than 3 days, it is recommended to consult a doctor to find out the cause. This makes it possible to target the origin of constipation and facilitate its management.

Dates are considered interesting foods as a pre-exercise snack, during exercise and post-exercise, for athletes looking for performance. Indeed, they are rich in simple sugars. THE sportsmen can therefore be used as a pre-exercise snack in order to provide the body with carbohydrates which will be directly used by the body. This will avoid drawing on glycogen stores after a few minutes of physical activity. Then, dates have a high potassium content. They can therefore be consumed as a solid food during a very long effort. (greater than 3.5 hours), always in order to provide quickly assimilated simple sugars, but also to compensate for potassium losses due to sweating.

Finally, dates are useful for recovery purposes because, after physical activity, it is important to replenish the stocks of glycogen and minerals released during the latter. In addition, dates contain phenolic compounds which play an important antioxidant role in the recovery phase. Indeed, oxidative stress limits the effectiveness of the latter by causing venous insufficiency, which leads to muscle pain, cramps, and even injuries. In this context, dates provide judicious support for recovery thanks to their richness in sugars, potassium and antioxidants.

Advice from the dietician-nutritionist:

• Consume a handful of dates per day, i.e. approximately 45 g. It is possible to consume them alone or to integrate them into the following preparations: energy balls, cereal bars, muesli, pancakes, dishes, mixed with other fruits, dairy products, dessert.

• As a pre-exercise snack, it is recommended to consume dates between 30 minutes and 1 hour before the activity so that sugar is in the blood from the start of the event.

• It is preferable to adopt a nutritional strategy during exercise such as an exercise drink. This will limit the impact of the drop in blood sugar levels during exercise (“bar drop” effect).

• It remains wise to consume dates in moderation because their high fiber content can cause digestive disorders. transit during exercise.

• To optimize the effects of dates against oxidative stress, it is recommended to consume foods rich in antioxidants in your diet, and particularly as a post-exercise snack (colored fruits and vegetables, spices, herbs).

Studies have shown that dates may have an impact on blood cholesterol. However, the results are mixed. Indeed, some studies show that consuming dates can help lower levels of “bad” LDL (Low Density Lipoprotein) cholesterol, and increase levels of “good” HDL (High Density Lipoprotein) cholesterol. high density). There are several reasons why dates could have a beneficial effect on cholesterol :

• Dietary fiber content, especially in soluble fiber: this can help reduce cholesterol levels by helping to remove excess cholesterol from the intestine.

• Phytosterol composition : these are plant lipids similar to cholesterol, which helps reduce the absorption of cholesterol in the intestine by competition.

• Anti-inflammatory properties (phenolic compounds): dates may help reduce the risk of heart disease by reducing LDL levels and increasing HDL levels via their anti-inflammatory role.

It's important to note that studies on the effect of dates on cholesterol are still limited, and more research is needed to establish a stronger link between dates and cholesterol levels. This is also the reason why the results are mixed for the moment.

Advice from the dietician-nutritionist:

• It is recommended to consume a handful of dates per day, i.e. approximately 45 g. It is possible to consume them alone or integrate them into the following preparations: breakfast, dishes, dairy products, desserts or mixed with other fruits.

• Adopt better eating habits to help rebalance the lipid profile: better fat intake, reduction in meal volume, diet rich in fiber, increase in foods with a low glycemic index (GI).

• Being overweight can contribute to increased cholesterol levels. Even minimal weight loss can help improve cholesterol levels. It is therefore advisable to promote a balanced and varied diet, and to practice regular physical activity to promote weight loss which would be beneficial for the blood lipid profile.

• It remains important to see a doctor regularly to monitor your cholesterol levels, and to discuss treatment options if necessary.

• Dates remain high in calories. Excessive consumption could therefore contribute to increased weight and increased cholesterol. It is therefore advisable to consume dates in moderation, and to include them in a balanced diet to reap the benefits on cholesterol.

Dates may have some benefits when diarrhea, and in particular thanks to their content of:

• Sugars : They provide the energy necessary for the body to fight against diarrhea.

• Potassium : This mineral is strongly eliminated by liquid stools. Dates therefore help to partially fill the potassium losses caused by diarrhea.

• Soluble fiber : They are known to bind to excess water in the intestines, which increases the volume and mass of stools.

• Polyphenols (flavonoids, carotenoids, tannins, anthocyanins): Diarrhea induces quite high oxidative stress (imbalance between pro-oxidant and antioxidant molecules). In this context, dates have polyphenols which help fight against this oxidative stress, which can improve the treatment of diarrhea.

However, this does not mean that dates alone can relieve diarrhea, especially since they can easily cause it if consumed excessively. It is therefore recommended to include dates in a balanced diet rich in soluble fiber and polyphenols to improve the treatment of diarrhea. However, their consumption should be done in moderation.

Advice from the dietician-nutritionist:

• Consume a handful of dates per day, i.e. approximately 45 g. It is possible to consume them alone or to integrate them into the following preparations: breakfast, dishes, dairy products, desserts or mixed with other fruits.

• Favor non-complete starchy foods, as well as well-cooked fruits and vegetables in case of diarrhea.

• Drink plenty of water, especially water rich in minerals. Indeed, diarrhea is watery and causes significant loss of water and minerals, which can lead to dehydration.

• If diarrhea persists for more than 3 days, it is recommended to consult a doctor to find out the origin of the diarrhea. This will help target the origin of the diarrhea and facilitate its management.

Dates are naturally sweet, but that doesn't necessarily make them unhealthy. Indeed, the main preconceived ideas regarding dates are linked to excessive consumption of them. It is true that excessive consumption of dates can cause certain unpleasant side effects: dental caries, reactive hypoglycemia (diabetics in particular), digestive disorders (bloating, flatulence, diarrhea). However, consumed in moderation, dates do not present any danger to health. They can therefore be part of a balanced and varied diet, and constitute a nutritionally “healthy” snack instead of certain sugary products (candy, biscuits, etc.).

Dates contain a fairly low content of proteins, and these are relatively incomplete. Generally speaking, it is recommended to consume a handful of dates per day (45 g), which only corresponds to 0.81 g of protein. Additionally, scientific sources estimate that dates contain 18 of the 20 amino acids (structural units of proteins). However, it seems that a certain number of them are present in too low quantities compared to the reference protein (histidine, methionine, etc.). These are called limiting factors. Thus, given that dates present limiting factors and that they are low in protein, it is wise to consume them with other foods rich in protein to improve the nutritional profile: meats, fish, eggs, dairy products, legumes or cereals.

At the same time, dates seem to be recognized as foods rich in iron. However, a handful of dates (45 g) provides 0.405 mg of iron. They therefore only cover 3.7% of the recommended daily intake (RDA) in iron for men and women, as well as 2.5% of the RDA for pregnant and breastfeeding women, and women with heavy menstruation. Therefore, dates cannot be considered iron-rich foods or iron sources.

As previously mentioned, dates are rich in carbohydrates and calories, but this does not mean that they automatically lead to weight gain. This preconceived idea about dates seems to be due to a traditionally excessive consumption of the latter. Nevertheless, reasonable consumption of dates, combined with a healthy diet and regular exercise, should not cause weight gain. On the contrary, they can be a useful snack to replace certain sugary products which do not contain minerals or vitamins.

Research has shown that dates contain flavonoids, carotenoids, and polyphenols, which allow them to possess antioxidant and anti-inflammatory properties. These properties help protect cells against damage caused by oxidative molecules, and reduce the risk of developing certain diseases, including some forms of cancer. It is therefore possible that dates have preventive properties on the development of cancer.

However, research into the anti-cancer properties of dates is still ongoing and the evidence is limited. Most studies on dates and cancer have been done on animals or in the laboratory, and the results have not yet been confirmed in humans. More research is therefore needed to assess the real effectiveness of dates in the prevention or treatment of cancer, especially since each cancer is unique and requires specific treatment.

It is also important to remember that to prevent diseases like cancer, the best option is to adopt a “healthy” lifestyle. This includes a balanced and varied diet, regular physical activity, while avoiding risk factors such as smoking and excessive alcohol consumption.

• People sensitive to fructose and sorbitol should consume dates in moderation. Furthermore, people suffering from hereditary fructose intolerance (HFI) should strictly not consume dates.

• A allergy cross between grass pollen and dates has already been identified. Even if the dangers and risks are extremely low, as well as the consequences not serious, dates can prolong rhinitis in the event of an allergy.

• It is recommended that people with diabetes consume dates at the end of a meal and in moderation. Conversely, it is not recommended to consume them in isolation, especially if the treatment is not appropriate.

• In excess, dates can cause digestive disorders (diarrhea, bloating, flatulence, etc.) and dental caries.