In addition to their unique taste and texture, dates, also known as khajoor, have many nutrients, such as iron, folate, protein, fibre, calcium, magnesium, vitamin B6, to name just a few. Dates are energy-dense, so they are great for breakfast.
However, people often wonder if they should eat dates after dinner, at breakfast, or eat them after dinner while going to bed. So, what is the best time to eat khajoor or dates?
What Are Dates?
Dates are a staple of Middle Eastern cuisine, and they have been there for thousands of years. Dates grow in large clusters which hang between fifty and a hundred feet from the ground. They grow on palms called "date palms." Dates are nature's sweetest treat and are one of the most popular snacks. They are delicious and are also rich in fibre and micronutrients.
The high-calorie count of dates makes them a healthy snack that you can eat daily. They also reduce the risk of several diseases by promoting regular bowel movements. Many diseases can be tackled by eating dates at the best time to eat dates with milk as they are rich in antioxidants. They are also helpful for improving brain function and enhancing memory.
Dates Nutrition
Dates are sweet, delicious, and are packed with essential minerals and energy that will keep you fit and healthy.
Nutritive Value per 100 g of dates-
Principle
Nutrient Value
Energy
277 Kcal
Carbohydrates
74.97 g
Protein
1.81g
Total Fat
0.15 g
Cholesterol
0 mg
Dietary Fibre
6.7 g
Folates
15 µg
Niacin
1.610 mg
Pantothenic acid
0.805 mg
Pyridoxine
0.249 mg
Thiamin
0.060 mg
Vitamin A
0.050 mg
Vitamin C
149 IU
Vitamin K
2.7 µg
Sodium
1 mg
Potassium
696 mg
Calcium
64 mg
Copper
0.362 mg
Iron
0.90 mg
Magnesium
54 mg
Manganese
0.296 mg
Phosphorus
62 mg
Best Time to Eat Dates
The best time to eat dates is in the morning. The date fibre content keeps you full for a long time and prevents you from feeling hungry immediately after eating. Dates are, therefore, a healthy breakfast choice. It is beneficial to consume 2-3 dates 30-60 minutes before a workout to maintain your energy level. Additionally, they can be consumed before going to bed.
- A date eaten in the morning, which is the right time to eat dates, will help boost the body's energy, help kill intestinal worms, and cleanse the vital organs. The antioxidants present in the dates can give a natural glow to the skin and improve hair texture.
- Doctors may recommend that you eat dates daily to lose weight, treat constipation, strengthen immunity, positively impact bone and brain health, and prevent diseases like cancer and heart diseases.
- The medicinal properties of dates can also benefit people with diabetes and pre-diabetes because they contain anti-inflammatory antioxidants. They have high polyphenols and many other nutrients and compounds that aid insulin. However, if you have diabetes, you should always seek the advice of a doctor for your best time to eat dates.
When You Shouldn't Eat Dates
If you have digestive or eating issues, do not eat dates after meals since their high fibre content makes small chain carbs difficult to digest and causes bloating.
- The sorbitol in dates increases diarrhoea and loose stools. You should avoid eating dates if you are experiencing diarrhoea or loose stools until your bowel movements have returned to normal.
- Dates contain high levels of fructose, so those with food allergies or irritable bowel syndrome (IBS) should also avoid eating them. Dates can be enjoyed at any time, regardless of these conditions.
Benefits of Dates
Let's look at several of the health benefits of dates in more detail.
1. Good Source of Energy
Natural sugars like glucose, fructose, and sucrose make up a large part of dates' composition. Sugar provides them with a significant amount of energy. Natural low-fat dates are usually eaten by many people worldwide in the afternoon for a quick snack to boost energy levels when they feel lethargic or sluggish.
Exercise in a gym, outdoors, or even on a stretching machine at home can often leave you feeling exhausted, but nutrient-rich dates can boost your energy right away. It can provide men and women with several beneficial effects such as weight gain, hair growth, etc. The best time to eat dates for hair growth is in the morning and the evening.
2. Boost Brain Health
The antioxidant properties of dates may protect the brain against oxidative stress and inflammation. Apart from being a good source of fibre, date palm fruits contain a large number of phenols and antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid, which may slow the progression of dementia and Alzheimer's.
3. Potentially Relieve Constipation
By eating dates, constipation can be relieved. Dried fruits generally have high dietary fibre and insoluble fibre contents. It contains insoluble fibres, which may be able to promote healthy digestion.
4. Relief from Intestinal Disorders
The fibre in dates contributes to the digestion of food and ensures that it passes quickly through the gastrointestinal tract. Dates also contain many amino acids that are beneficial for digestion. As an added benefit, fibre may also reduce symptoms of gastroesophageal reflux disease (GERD) and haemorrhoids.
5. Relief from Anaemia
The iron in dates may help to lower anaemia symptoms.
6. Prevent Heart Diseases
Date consumption reduces triglyceride levels and oxidative stress, which are risk factors for heart disease and atherogenesis, the formation of plaque in arteries due to fat deposits.
7. Prevent Night Blindness
Dates contain carotenoids that help combat night blindness and improve vision.
8. Aid Bone Health Improvement
Dates contain significant amounts of minerals such as phosphorus, potassium, calcium, and magnesium that fight off diseases such as osteoporosis and promote strong bones. Dates contain boron which is among the nutrients that promote strong bones.
It is believed that organic pitted dates contain minerals such as selenium, manganese, copper, and magnesium, which can help maintain bone health, especially among the elderly.
9. Promote Healthy Weight Gain
Sugar and protein are present in dates, along with many other vital vitamins and minerals. A delicious and healthy snack, Medjool dates are readily available in supermarkets and can be eaten for healthy weight gain. The best time to eat dates for weight gain is in the morning.
Also Read: Types of Dates
How to Eat Dates
Besides eating them as is, there are several ways to consume them.
- Combine milk, yoghurt, and dates for a paste.
- Make a delicious and healthy breakfast with the date paste as a bread spread.
- Sprinkle crumbled dates over cereal and porridge.
- Date sugar is ground-up dried fruit that has been ground into tiny pieces.
Below are some dates recipes to try:
- Cake made with dates
- A classic sticky toffee pudding with dates
- Sheer Khurma (Milk With Dates)
Dates for Weight Loss
Dates and weight loss go hand-in-hand, so the chewy little brown fruits should be added to your daily diet rather than sugary or sweet desserts. Dates for weight loss should be considered for the following reasons:
- Since dates are rich in fibre and protein, they keep you feeling full for more extended periods as well as boost your metabolism. The protein in dates keeps your muscles toned, while a high amount of dietary fibre keeps hunger pangs at bay.
- With dates, you can satiate your sweet tooth without sacrificing your health. You can use date syrup as an alternative to white/brown sugar and artificial sweeteners.
How Many Dates to Eat Daily to Lose Weight?
You should eat 4-6 dates every day if you're trying to lose weight at the best time to eat dates for weight loss. You can have them with a cup of black coffee in the morning and repeat in the evening with a cup of green tea or milk tea.
Summing Up on Best Time to Eat Dates
Dates are energy-rich snacks as they are high in calories and can be eaten daily. Dates have an excellent nutritional profile, and they are also high in fibre, which benefits our overall digestive health by promoting regular bowel movements. They provide antioxidants, which help reduce the risk of several diseases and support our mental health.
Adding dates to your diet every day not only strengthens your immune system but also improves your brain and heart function. Meanwhile, the fibre present in dates improves your metabolism and helps you lose weight.
References
- Mohammed Akbar, and Mohammed Abdul Sattar Khan, July 2016; Beneficial effects of date palm fruits on neurodegenerative diseases - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994443/
- Najwa Samman, John Proch, January 2005; Dried fruits: excellent in vitro and in vivo antioxidants - https://pubmed.ncbi.nlm.nih.gov/15670984/
- Sauda Srikar and Amjad A khan, March 2014; Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/
