Health experts recommend eating dry fruits every day
ITV’s Dr Amir Khan is encouraging people to possibly follow his lead and eat three dates a day. The health expert, who is a regular on TV shows like This Morning and Lorraine, says that this fruit, which comes from palm trees, is full of health benefits and you only need three a day.
In an Instagram video, he highlighted the benefits of including this fruit in your diet. He said: “I’ve started eating three dates a day – people worry because they’re sweet it can affect blood sugar but some small research suggests the opposite.
“There is research, it’s only small research and more research is needed on blood sugar, but two to three dates can be eaten safely as part of a balanced diet.” According to the NHS, a portion of three dates counts towards your daily serving of fruit and vegetables.
He added to his followers: “I have been eating three dates a day for the past year. Dates do not negatively affect your blood sugar long-term, even if you have diabetes. Studies show that dates do not affect your average blood sugar or fasting blood sugar, and in fact, some studies show that dates can lower your blood sugar. High fiber content, and this high fiber content is also good for your gut health.”
He also pointed out a number of other health benefits of dates, including helping to fight harmful cells and reducing the risk of dementia. He added: “Now, the other health benefits of dates are that they are full of my favorite things, plant antioxidants and polyphenols, which can help reduce cell damage caused by harmful free radicals that are autoimmune conditions, heart disease and even some cancers.
“Preliminary studies right now, and I must emphasize that these are only preliminary studies, show that the antioxidants in dates can even improve brain health by reducing inflammation associated with things like Alzheimer’s disease, although we need more research to support this, so if you’re looking for an alternative sweet treat to cleanse yourself of sugar, you can’t go wrong with dates.”
Studies suggest that dates are almost the best food thanks to their many essential nutrients and potential health benefits. Changing your dinner for dates offers many benefits, as they are packed with dietary fiber and loaded with vitamins and minerals.
Dates are rich in fiber, which is an important nutrient for healthy bowel movements. In a 2015 study, people who ate seven dates per day for 21 days had improved stool frequency and a significant increase in bowel movements compared to those who did not eat dates.
Dates contain powerful antioxidants flavonoids carotenoids and pHenolic acid fLavonoids can help reduce inflammation and studies show they may help reduce the risk of diabetes, Alzheimer’s disease, and some types of cancer.
What are the health benefits of dates?
- Low glycemic index
- Reduces the risk of heart disease thanks to dietary fibers
- Rich in antioxidants
- Promotes healthy digestion and good gut bacteria due to high soluble and insoluble fiber
- Support the nervous system
- Metabolism is improved because they contain pantothenic acid, folate and niacin
- Increases energy
- Regulates blood pressure due to potassium.
- Prevents anemia because they contain a lot of iron
- Strengthens bones due to significant amount of minerals
- Lowers cholesterol
- Fights infections due to high sulfur content
- Promotes hair health as it contains vitamin B5
What should you know before eating dates?
Many nutritionists recommend eating two to four dates a day as part of a balanced diet that contains beneficial nutrients. However, the amount may vary between individuals depending on caloric needs and existing health conditions. Consult your doctor about how many times you should eat each day.
While dates are nutritious, their natural sugar levels are high which means moderation is key. It’s okay to adjust your date’s intake based on your calorie needs and other dietary choices, especially if you have health conditions like type 2 diabetes. You may also consider pairing dates with a source of fat, protein, or fiber to moderate the blood sugar response.
For some people, consuming too much dates can cause digestive issues, such as diarrhea. People with kidney disease should be careful while eating dates. It is important to consult a doctor about daily potassium intake.
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