Dates are sweet and nutritious dried fruits that are packed with fiber, potassium, and antioxidants. They have been prized in the East for centuries as a symbol of life and hospitality, and are often used as a natural sweetener in place of processed sweets. However, despite their many benefits, dates can pose risks to certain groups of people due to their high sugar, fiber, and specific substances.
Experts say that dates help reduce cravings for sweets and contain natural sugars (glucose and fructose) as well as more vitamins and minerals compared to processed sweets. Moderate consumption of these dried fruits can maintain energy balance and improve digestion.
However, there are categories of people who should limit their consumption of dates. These are:
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people with type 2 diabetes or impaired glucose tolerance;
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those on low-carb or keto diets;
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overweight people;
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people with irritable bowel syndrome or digestive problems;
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people at risk of kidney stones (oxalates);
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young children under 2 years of age due to the risk of choking and strain on the digestive system.
Additionally, it is worth remembering about your teeth: the sticky consistency and high sugar content create a risk of caries, so it is recommended to brush your teeth or rinse your mouth after eating dates. Rare allergic reactions are also possible.
For safe consumption, nutritionists advise combining dates with foods that slow down the absorption of sugar, such as yogurt, cheese, or porridge. It is good to alternate them with other dried fruits, such as figs or prunes, and add berries — strawberries, blueberries, or raspberries — for more fiber and vitamins.
Dates can be a healthy and tasty addition to the diet if consumed in moderation, taking into account individual medical contraindications and oral hygiene rules.
