Dates are considered to be the ideal food as they are rich in nutrients and provide many health benefits. Since they are rich in dietary fiber and fatty acids, dates can aid weight loss by flushing out toxins, regulating blood glucose levels, and reducing inflammation. These sweet fruits can help satiate your sweet tooth without making you pile on extra calories. But you must control the portion size as anything in excess can make you gain weight. In this article, I am going to tell you how dates aid weight loss, how to include them in your diet, and the lifestyle you must follow to lose weight. Read on!

But first, let me tell you a little about dates. Dates or Phoenix dactylifera, are the sweet fruits of palm trees, found mostly in the Middle East, Africa, India, Bangladesh, and Pakistan. There are different varieties of dates depending on the fructose, glucose, and sucrose content.

Dates are rich in carbs (44-88%), dietary fiber (6.4-11.5%). Protein (2.3-5.6 %), fats (0.2-0.5 %), minerals (iron, magnesium, copper, calcium, sodium, etc.), salts, vitamins (A, B1, B2, C, niacin) and oils.

So, it is clear from the nutrition profile that dates are not only super delicious but also highly nutritious. Now, let us understand how dates aid weight loss.

How Do Dates Aid Weight Loss?

Though they are sweet and loaded with carbs, dates can help you lose weight due to the following reasons.

1. High Fiber Content

Dates are rich in dietary fiber. Fiber or good carbs (as I like to call it) cannot be digested by humans. Fiber works in three ways that result in weight loss.

First, fiber helps slow down the absorption of food in the large intestine, thereby making you feel full for a long time. It also prevents a sudden spike in blood glucose.

Second, it helps trap the fats, preventing fat absorption.

And third, fiber helps in the production of short chain fatty acids in the gut, which is basically food for the good gut bacteria. These gut bacteria help in digestion, which ultimately helps boost the metabolism.

2. High Unsaturated Fatty Acid Content

Not all fats are bad. Like the unsaturated fatty acids found in dates. These unsaturated fatty acids can help reduce inflammation. Inflammation can occur due to various reasons such as injury, swelling, disease, unhealthy food consumption, and leading a sedentary lifestyle. The bad news is, inflammation is linked to obesity, insulin resistance, diabetes, liver disease, etc. Since dates have a good amount of unsaturated fatty acids, by consuming them, you can reduce inflammation, thereby lowering your chances of gaining weight.

3. Good Protein Source

Dates are also rich in protein. Proteins are tough to digest, and the transition time in the large intestine is longer, which makes you feel full for a long duration. Moreover, proteins can also help build and repair muscles.

4. Antioxidant Property

Dry fruits are rich in antioxidants. Antioxidants help scavenge the harmful free oxygen radicals and reduce stress and inflammation. Fresh dates contain antioxidants such as anthocyanins, phenolics, and carotenoids. These help flush out toxins and boost metabolism and digestion. This ultimately leads to weight loss.

5. Anti-Diabetic Activity

This natural candy can actually help keep your blood sugar levels in check. Scientists have found that the flavonoids, saponins, and phenolics in dates can help stimulate insulin production. Plus, it was found that feeding dates to laboratory diabetic rats helped improve various biochemical results. However, you need to be careful if you are a diabetic. Consult your doctor to know if you can consume dates.

6. Satiates The Sweet Tooth

That sweet tooth! I hate it, I love it, but I can’t lose it! Yes, good news for those of you who feel this way. Dates are sweet, soft, and gooey. They can act as a natural sweetener minus all the ill effects of cane sugar. So, if you feel like having something sweet after a meal, just pop two dates in your mouth, and you are all set. This way, you will be able to provide nutrition to your body without the risk of gaining weight.

So, these were the 6 reasons dates can help you lose weight. But can you consume unlimited dates and still hope to lose weight? Let’s find out.

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