Nature's sweet secret: The astonishing health benefits of dates revealed
Dates delight the senses with their chewy, satisfying consistency and rich, sweet flavor, like caramel and dark honey. These delectable fruits also deliver unexpected health benefits.
Dates are rich in disease-fighting micronutrients and dietary fiber, protecting against some of the most dangerous chronic illnesses of our time, including cancer, Alzheimer's disease, heart disease, type 2 diabetes, and obesity. They also "sweeten the deal" further by functioning as a natural replacement for white sugar. There is a world of difference between the natural fructose in dates and the refined cane sugar that saturates the diet of far too many Americans.
Let's look at some of the health benefits of enjoying "nature's dessert."
Improve your digestion, relieve constipation, and discourage cancer cell growth
In a 2015 study published in the British Journal of Nutrition, researchers set out to evaluate the effects of date consumption on digestive health and elimination. For three weeks, one group of participants ate 7 dates a day, providing about 12 grams of fiber daily, while the control group was given a carbohydrate and sugar mixture. After two weeks without consuming either substance, the groups switched and consumed the alternate substance for three more weeks.
The researchers found that the dates improved regularity, with volunteers reporting more frequent bowel movements during the date-eating period. They also had lower levels of stool ammonia - a chemical that causes cell damage and triggers potentially cancer-causing mutations in DNA.
The team concluded that dates' high levels of fiber and polyphenols helped support healthy digestion while lowering the risk of colon cancer.
Exciting potential: Studies support the ability of dates to combat Alzheimer's disease
Dates are high in anthocyanins, a group of antioxidant plant pigments also found in blueberries. Clinical studies have shown that anthocyanins are associated with improvements in mild cognitive decline.
Dates may also be able to help prevent serious neurodegenerative conditions such as Alzheimer's disease and Parkinson's disease. Early studies have shown that date consumption can help lower brain levels of the inflammatory molecule interleukin 6, which is associated with heightened Alzheimer's risk at high levels.
Dates seem to help inhibit the activity of a protein known as amyloid beta. This is significant because amyloid beta can form plaques in the brain, eventually disrupting brain cell communication and triggering Alzheimer's disease.
In one intriguing animal study, adding dates to laboratory mice's diet helped reduce cognitive and behavioral problems. The mice, bred to be susceptible to early-onset Alzheimer's disease, showed improved ability to navigate a water maze - with significantly better memory and cognitive abilities than mice not given dates. They also had meaningful reductions in anxiety-related behaviors.
Dates contain a bonanza of valuable micronutrients
A serving of six dates provides a hefty 10 grams of fiber - about a third of the recommended daily amount for adults. Dates also contain minerals vital to bone, cardiovascular, and immune health – such as calcium, magnesium, potassium, zinc, and manganese – along with B vitamins and vitamin K.
Plus, dates are rich in carotenoids - natural antioxidant plant pigments that can sharpen vision and help prevent age-related macular degeneration.
Using dates to sweeten recipes is a wise move – especially if you're trying to cut down on white sugar. (And who isn't?) As you probably know, researchers report that the consumption of white sugar is linked to heart disease, obesity, type 2 diabetes, dementia, depression, and certain types of cancer.
Creating a "sugar surrogate" couldn't be easier. Simply blend dates with enough water to make a paste, and use it in the same amounts that you would sugar.
For a satisfying snack, pair dates with cashews or almonds. You can also use them to enhance salad dressings, stuffing, marinades, and even salsas. You can also add dates to fresh (organic) yogurt, oatmeal, salads, and cereals or include them in some homemade energy bars.
While dates are fat-free and have a low glycemic index – meaning they won't cause undesirable "spikes" in blood sugar levels – they are somewhat high in calories. In fact, since half a dozen dates pack a combined total of 400 calories, they should be eaten in moderation.
Although dates taste decadently rich and sweet, they are actually one of the most wholesome and nutritious foods on the planet.
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