Dates consist of 75 percent carbohydrates, 21 percent water and 2 percent protein, along with trace amounts of fat. Each medjool date (type of dates) contains 66 calories, almost all of which come from the 18 grams of carbohydrates, since each date only contains 0.4 grams of protein and trace amounts of fat. The daily value for carbohydrates for a person following a 2,000-calorie diet is 300 grams, so each date contains 6 percent of the DV for carbs.
Types of Carbs in Dates:
Most of the carbohydrates in dates come from sugars, which are simple carbohydrates that your body quickly digests and turns into energy. Each medjool date contains 16 grams of sugar, which is 89 percent of the carbohydrates in the date. These sugars include mainly glucose and fructose, along with small amounts of sucrose and maltose. The high natural sugar content in dates makes them a good alternative sweetener for use in some recipes.
Starches are made by combining multiple sugar molecules together. These complex carbohydrates take a bit longer to digest than sugars because digestive enzymes need to break these bonds to turn the starch back into the sugars your body can use for energy. The carbohydrates in dates consist of about 2 percent starch, with 0.4 grams per date.
Fiber is another complex carbohydrate, but one your body is unable to digest. There are two types of fiber, soluble and insoluble. All but trace amounts of the fiber in dates is insoluble fiber, which helps bulk up your stools and make them softer so they are easier to pass, lowering your risk for digestive issues like constipation. Fiber makes up 9 percent of the carbohydrates in dates, with each date containing 1.6 grams of fiber.
Health Benefits of Dates
The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. Dates are good for gaining weight also. Dates are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium.
These health benefits of dates have made them one of the best ingredients for muscle development. People consume dates in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.
The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of dates.
Fiber – 6.7 grams. 27% RDA.
Potassium – 696 milligrams. 20% RDA.
Copper – 0.4 milligrams. 18% RDA.
Manganese – 0.3 milligrams. 15% RDA.
Magnesium – 54 milligrams. 14% RDA.
Vitamin B6 – 0.2 milligrams. 12% RDA.
Note: Even though is very beneficial to eat dates you need to be careful because dates has high sugar content, about 66.5 grams per 100 gram serving of the fruit. It is recommended to lessen sugar consumption as much as possible, even when the sugar is being consumed from fruit.
Summary Of Dates Health Benefits:
Relieving constipation thus supporting regular bowel movements
Promoting heart health thus reducing heart disease risk
Reducing blood pressure
Promoting respiratory and digestive health
Chronic conditions such as arthritis
Reducing colitis risk
Preventing colon cancer