Fresh or dried, dates are a valuable source of dietary fiber . They are rich in carbohydrates , which makes them a suitable part of the diet during intense sports activities. They are also a good source of antioxidants .
Prevention of chronic diseases
Several epidemiological studies have shown that high fruit consumption, including dates, reduces the risk of cardiovascular, cancer and other chronic diseases. The presence of antioxidants and fiber contribute to these protective functions.
Suitable food for athletes
Dates are rich in carbohydrates, which is why they are a preferred food for promoting muscle activity. Carbohydrates are a suitable fuel for muscles , that is why dates can be useful during sports activities, especially during longer loads.
A powerful antioxidant
Fresh dates contain a high concentration of antioxidants - carotenoids and phenolic compounds. Antioxidants protect the body's cells from damage caused by the build-up of free radicals. Dried dates contain fewer antioxidants than fresh dates because some of them are lost during dehydration.
Source of dietary fiber
Dates contain 57% insoluble and 43% soluble fiber. Insoluble fiber plays a key role in digestion and prevents constipation . The consumption of fiber leads to water retention in the large intestine , which increases the volume and weight of stools, which reduces the time for passage of fecal masses and facilitates defecation. Several studies have shown that soluble fiber has an important role in lowering cholesterol levels , as well as normalizing blood glucose and insulin levels. Dates are therefore valuable in reducing the risk of cardiovascular disease. A serving of 25 g - 3 dates provide 2 g of fiber, which is 5% to 8% of the recommended amount of fiber per day. Dried dates are a better source of dietary fiber than raisins, dried apricots and prunes, but contain less fiber than dried figs.
A quick source of energy
The glycemic index of dried dates ranges from moderate to high - this index makes it possible to classify foods according to their effect on blood sugar levels. The glycemic index of dates is variable, because their chemical composition - sugar content, types of sugars, fiber content and others - is affected by various factors - variety, soil composition and degree of maturity of the dates.
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