In the last five years, the consumption of dates in our country has increased significantly. Proof of this is that the producing of Elche dates (the only region in Europe where they are grown) and year after year it becomes a more powerful industry. Even so, in 2023 -a date of the one of which data -our Paí imported 14 million killograms of fresh or dry dates. After the rise of this fruit are the miles of reviews on the properties of the dates, already poro for their energy and nutritional contribution, or for its satiating power, or as a natural sweetener in substitution of cane sugar.
This rage for the dates has been inbounded to the podium of superfoods, an equivocal concept that we have already had in more causions here. Manuel Moñino, honorary member of the Spanish Academy of Nutrition and Dietetics and president of the Scientific Committee of the Association for the Promotion of Fruits and Vegetables Consumption 5 per day, puts the points on the IES around the benefits of the dates or what the dates are good and from where there is only fantasy.
What son dates?
Originally from the Middle East (Iran and Iraq), from where it extended by the Afroasiérica de Dry Climate countries to Morocco. These countries, a producer of those who are a tunis as great, usually compete for the title where the best dates in the world.
The dates is the fruit of the datile palm tree, which should not be confused with the palm from which palm oil is obtained. It is a golden yellow berry, eye and brown, which turns a dark color almost black in some varieties, when mature. It has a soft, aromatic and very sweet pulp. Inside we find an elongated spindle with a very characteristic longitudinal groove.
Types and dotile varieties
The dates can be acquired fresh, which are marketed at the end of summer; and dried, available throughout the year. They can also be acquired present and with sugars added in a lacquer to give shine and preserve excessive desiccation. In this case we no longer hobla of the intrinsic sugars of this fruit, but I know and extra sugar content. Dates sugar
Apart from their presentations, dates also offer different varieties:
- Deglet Noor. Smooth and bright leather, they are marketed in boxes in which the fruits are united to the raisma or branch.
- Medjol Of wrinkled skin, it is darker and from the mayor.
- MOZAFATI. Also called glass skin. From Iran, its color is almost black and fine but resistant skin.
- Loving. Of the mayor such a varieties, it is brown-reddish and melosa pulp.
- Bardhi. They are marketed fresh and in the branch, they are usually rounded, crispy and yellow-orange. No simple son to locate, except in you -specialized or producing areas.
Nutritional properties of dates
Moñino thus traces the nutritional radiography of this fruit: “One hundred grams of fresh dates provide about 280 kilocalories. They contribute 67 grams of sugars and 7 grams of fiber, and significant quantities of potassium, iron, magnesium, manganese, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin, and vitamin Vitamin, and vitamin.
Yes, dates have sugar, which is what provides their unmistakable sweet taste. Now, the category that the sugar of the dates is bad – at least, for healthy people – since they are intrinsic, that is, natural, it presents in the food matrix can not be looked.
How many dates are Sueden is up to date?
The calories of the dates may seem excessive, but Moñino remembers that 100 grams are not eaten at once, but, the recommended consumption ration is 2-3datile, which translates into about 25 or 30 grams of products in total. «Being so small, the nutrient contribution is reduced by considerable. In this way, its health effects derive specially from its energy contribution, a through sugars, minerals such as potassium, and fiber. Contribute a covering the needs together with the rest of the foods of the daily diet.»
Benicios of health dates
Being a food of high energy density, basicamme for sugars, it is a recommendable food for athletes for. They also work very well as a source of energy in people who need at aurmar the intake of calorie for health reasons.
Due to its contribution of potassium, which contributes to the normal function of the muscles, it is highly recommended for athletes. And, in general, for the entire population as a cardiosaludable food, since potassium contributes to maintain blood pressure at normal levels.
How to include dates in a balanced diet
Their own own should consider within the framework of a salible food and adjust the ration and frequency of consumption to the energy needs of the person. «A racion of 25-30 grams several times a week is perfectly compatible with a salary diet,» says Mornino.
Respect for the recommendation of dates consumption, the ideal is to consume «together with other foods, such as segos, vegetables, fresh fruits or integral cereals. Thus the risk of caries associated with the adhesion of their pulp to the dental pieces is reduced,» says ElSociado. This recommendation is extensible to other dried fruits
An even more popular use is as sweetener for different culinary preparations. Here he does not see that it is a fairly calic food that «the abuse of food of high energy density and sugars, included in those who maintain their food matrix, as in the cases of the cases of the cases, because, I could, it is united.
Healthy ways of consuming dates
In fresh or dried, consummiros at breakfasts, between hours or desserts, as a way to facilitate the consumption of fruits and complement fresh.
They also have a hole in pecks between hours or in mroops.
Moñino remembers that it is also a good idea to use them as sweetening in milkshakes, fermmented milks, vegetable salads, tubers or cereals, as well as in hot dishes of whole grains or pasta.
Frequent questions about dates
Do dates have a lot of sugar?
The answer, as already mentioned, is stated, since 65-75% of its weight is made up of sugar. Now, that contribution is made «together with fiber and a food matrix without altering, which differentiates it from other addicts or free in drinks or pastries, whose consumption seocia associates with negative resulting to health.»
Laxative son?
None could be said to be laxatives, but the good son dates for constipation since an interesting natural source of fiber (between 7-8% of its weight). «It contributes to the increase in dietary fiber together with whole grains, legumes, these fruits, fresh fruits and vegetables, which is a general recommendation for healthy eating,» matizes a currency.
What type of dates is better?
There are no differences in this regard. The difference between some varieties and others is only texture, color, presence. Simplement You have to choose the one that is our liking.
Can you eat during muddy or breastfeeding?
Indeed, there is no contradiction.
Manuel Moñino. Honor member of the Corps of Academics, of the Scientific Committee and of the SCIENTIFIC KNOWLEDGE MANAGEMENT and Coordinator of the Specialization Groups of the Spanish Academy of Nutrition and Dietitic. And senior consultant in community nutrition and public health. He is dietitian-nutritionist from the University of the Basque Country. Specialist in Health Sciences and Human Food from the University of the Balearic Islands. Project Coordinator of the College of Dietitians-Nutritionists of Illes Balears and researcher attached to Cyberbn of the Carlos III Institute for Predimedy Predimed Plus studies. Coordinates the Public Health Group of EFAD and the Scientific Committee of the Association «5 per day». Author of 11 book chapters, 19 articles in indexed magazines, 30 communications in international and 38 national congresses. Member of Scientific Committees and Organizers in 18 congresses, 9 of them international. Twitter: @monyino
