Dates contain many vitamins, minerals, and antioxidants that provide health benefits. However, dates also contain a high amount of natural sugars and have a high glycemic index, which can cause blood sugar levels to spike. While dates can be a healthy substitute for sweets if consumed in moderation, their high glycemic properties are associated with potential weight gain. Dates are best consumed in small portions and as part of an overall healthy diet low in refined carbs and sugars.

1. Are Dates Healthy?
There are lots of speculations if dates are healthy or not? Calling it healthy or not so healthy
depends on if you have a objective like weight gain or weight loss. Dates are the fruits of the date
palm which can be eaten fresh or dried though both the forms are nutritious. It helps in lowering
cholesterol and and has anti-oxidation properties that protect the body against free radicals.
Dates are high in fiber which relieves constipation and the high amount of carbohydrates in it
provides high calories. The one drawback with dates is that it is high in glycemic index and
contains a lot of sugar which can increase blood sugar levels. Though it is the sweetest of its kind
and can be healthily substituted for sweets, candies or our sweet craving as it carries a lots of
minerals and vitamins for the body to nourish with health benefits. But due to its high glycemic
properties dates are associated with foods that can result in weight gain.
Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and
insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes
and is the key to sustainable weight loss.
Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with
GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods
are with GI index more than 70 (GI >70).Dates have an average gylsemic index of 103, which is
very high and not recommended for people on a weight loss program or suffering from high sugar
levels.
Dates are high in potassium which maintains blood pressure and maintains nerves and
muscles.The magnesium in dates help relive muscles, fatigue, nerves and reduces tension. Dates
are rich in calcium, iron, copper and manganese with B vitamins to better enzyme activity. All the
nutrition of the dried fruit promote better health.
You can eat the fruit raw or use yor culinary skills in making delicious combinations with in in your
diet. You could include it with milk, fruits, salds or bread. Its sweet and can be eaten when we are
overburdened with work and mind seems wandering as it relives stress and anxiety with instant
energy.
You could include dates in your diet as they are small and filling in nature. Eating 10 gms of dates
would provide 23 calories with lots of fiber along. It is fattening if you don't check the portion and

2. eat more than required as in the case of other foods also. But people who have sugar problems
especially those with Type 2 diabetes should avoid eating dates as it is not good for their
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