Dates: How to choose them? How to consume them?

Traditionally dates are inseparable from Ramadan and more particularly from iftar, the meal for breaking the fast. For what ? Not only because this fruit is found in abundance in the Maghreb countries, which are mainly Muslim, but also and above all thanks to their unparalleled energy intake!

How to choose the right dates?

While there are hundreds of varieties of dates, we mainly find two on our stalls:

Choose them soft and shiny, a sign that they are not dry. But beware, their beautiful appearance may be due to a glucose syrup coating: look at the labels and prefer them plain of course. Some are sold in branches: they have been treated with care.

In what form do we find them?

What are the nutritional benefits of dates?

Fibre: "After the fig, it is one of the dried fruits richest in fiber, with nearly 8%", notes Florence Foucaut, dietician, nutritionist. Perfect for stimulating slightly lazy transits.

Iron: "Its iron content (3 mg per 100 g) is interesting in case of anemia, underlines Marina Ganivet, naturopath. Many women are set to lack this trace element."

Potassium: it promotes a good acid-base balance in the body and is involved in muscle contraction. Assets for sportswomen who also appreciate them for their richness in sugar that is quickly available, interesting during prolonged effort (fasting, hiking, cycling, cross-country skiing, etc.).

Dates, good for athletes, seniors and pregnant women

"There are very few fruits, or even foods more generally, that contain as many nutrients as the dry date , enthuses Marina Ganivet. It is very rich in carbohydrates and micronutrients. It is a perfect snack for endurance athletes". The date is also beneficial for older people, because its potassium content and its polyphenols allow - in parallel with a diet low in salt - to fight against high blood pressure and the risk of stroke.

The consumption of dates would also help future mothers. "A study carried out by a medical university in Jordan concluded that 5 to 6 dates consumed each day, one month before the due date, made it possible to reduce the duration of childbirth in 96% of cases. Dates would indeed boost the level of natural oxytocin, a hormone involved in the onset of childbirth" explains the naturopath. Obviously, due to their high carbohydrate content, they should not be consumed in case of gestational diabetes.

How to eat them?

Because of their high glycemic index (70), we avoid eating them alone between meals, because the glycemic peaks promote cravings and storage. They are rather slipped into a cake, a tagine, a stuffed poultry... the other nutrients contained in these foods will slow down the absorption of sugar. You can also chop one in your yogurt instead of sugar or bite into one at the end of a meal instead of a piece of chocolate.

Also read:The foods richest in fiber6 spices you don't think of

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