What is the ancient wisdom that makes dates an ideal and healthy choice for breaking fast?
For starters, dates are high in sugar, fibre, minerals, phytonutrients, potassium, magnesium, iron, protein and fat. They are easily digested, making them a quick source of energy and nutrients.
Therefore, eating dates after a day of fasting helps the body’s blood glucose levels quickly return to normal.
Dates are the fruit of the date palm (Phoenix dactylifera) tree, which is most widely cultivated in the Middle East, North Africa, Central Africa, Southern Asia, and Southeast Asia.
More than 40 varieties of dates are grown in Arabia alone. They have been consumed for around 7,000 years and cultivated for more than 2,000 years.
Dates were an important food among the Arabs which led to them being cultivated for centuries. Dozens of varieties are grown for both domestic and international markets, with Medjool, Halawi, and Deglet Noor being the most popular.
The fruit is not only associated with the holy month of Ramadan, however. It is mentioned more than 20 times in the Quran, and favoured by many Muslims for tahneek, the tradition of rubbing something sweet into the mouth of a new-born babe.
An interesting fact about date seeds is that they can lie dormant for years or even decades until germinating conditions are favourable.
Dates are beneficial in treating constipation, diarrhoea, and intestinal disorders, and help promote a healthy heart.
Once dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, like raisins and figs.
The fibre in dates is beneficial for blood sugar control as it slows digestion and helps prevent blood sugar levels from spiking too high after eating. Dates have a low glycemic index (GI) and provide various antioxidants that reduce the risk of several diseases.
Dates have the highest antioxidant content and protect your cells from free radicals, which cause harmful reactions in your body and lead to heart disease, cancer, Alzheimer’s and diabetes.
Not only has the fruit been studied for its potential to promote and ease late-term labour in pregnant women, eating them throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labour. They may also be helpful for reducing labour time.
This is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin, a hormone that causes labour contractions during childbirth.
Dates are very sweet and have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fibre and antioxidants they provide.
They contain several minerals, including phosphorus, potassium, calcium and magnesium, which can potentially prevent bone-related conditions like osteoporosis.
Dates also have the potential to help with blood sugar regulation due to their low glycaemic index, fibre and antioxidants. Thus, eating them may benefit diabetes management.
It is important to note that although dates are high in fibre and nutrients, they are still fairly high in calories and are best consumed in moderation.