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Dates Gain Or Lose Weight? Benefits Of Including Them In Diet

Does the dates make you fat or lose weight? This is a ubiquitous question, especially for people who want to adopt a healthier lifestyle. 

In addition, as it is a fruit not very well known, many people do not know the date and do not know how it can be consumed or used in recipes.

We’ll get to know this exotic fruit better, learn ways to include it in everyday life and find out if dates make you lose weight.

What Is The Date?

The date is the fruit of the date palm, a plant cultivated for millennia in places such as North Africa and Southwest Asia.

In addition, due to its sweet taste, the fruit can be used in several recipes and consumed naturally or dried. At the end of the article, we separate some recipes with this fruit with such a characteristic flavor.

Date Benefits 

The benefits of dates are due to their nutritional content since the fruit is rich in a series of vitamins and minerals and contains a significant amount of fiber.

Check below the macronutrient composition per 100 g serving of dried (dehydrated) dates.

You will see the complete nutritional table with all the vitamins and minerals at the end of the article.

Remember that, as they are consumed dried, their caloric content is higher than most fresh fruits. Still, despite their calories, they contain some essential vitamins and minerals and a significant amount of fiber.

So, here are the six benefits that the fruit can bring:

Increases Satiety

One of the main reasons to conclude if dates are fattening or slimming is their high fiber content. Because it is rich in dietary fiber, dates contribute to the feeling of satiety, as fiber slows the absorption of carbohydrates and fats.

Thus, the brain understands that it is not yet time to eat again, which can decrease calorie consumption during the day.

In this sense, we can conclude that the date helps to lose weight.

Antidiabetic Property

The dates are rich in phenolic compounds with antioxidant action and rich in dietary fiber and can be consumed by people with diabetes.

This is due to the following actions of these compounds in the body:

  • Stimulation of insulin production
  • Reduced absorption of carbohydrates during digestion. 

Thus, the consumption of dates can help control diabetes, as long as it is included in a balanced diet, preferably under the supervision of a nutritionist. So it’s one more point for weight loss.

Helps Prevent Constipation

Including fruit rich in dietary fiber, such as dates, helps maintain the intestine’s proper functioning and thus can help treat and prevent constipation.

This is because the fibers increase the stool’s hydration, facilitating its movement through the intestine. But it is important to remember that fiber consumption should always be accompanied by good hydration so that you can enjoy this benefit.

Has Antioxidant Action

Dates help fight free radical damage, decrease oxidative stress and inflammation, and are rich in antioxidants.

This is because fresh dates and their dried version have a high content of antioxidant compounds such as anthocyanins, phenolic compounds, and carotenoids.

It Is Rich In Potassium

Potassium is a mineral present in large amounts in dried dates, and it can significantly benefit your health.

The main benefit of this mineral is in heart health, as it acts on blood vessels, making them more elastic. Thus, the fruit can help prevent and treat cardiovascular problems such as hypertension. 

In addition, potassium is essential for the proper functioning of muscles and can significantly help those who practice weight training and other physical activities.

Quench Your Sweet Tooth

Dates are sweet, tender, and can act as a natural sweetener without providing all the ill effects of table sugar.

So if you feel like having something sweet after a meal, dates are a great option. That way, you will be able to provide your body with nutrition without the risk of gaining weight.

So it’s one more point for weight loss.

So, Does The Date Lose Weight Or Gain Weight?

The answer to that question depends on how much is consumed. As we have seen, the date is a very caloric fruit, and its consumption in excess can cause weight gain.

But when it is part of a balanced eating program, it can help a lot with weight loss, especially when consumed at specific times, such as a snack between meals.


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