Dates
Dates grow on a palm tree which is very similar to the coconut palm. The mature trees can reach a height of up to 100 feet, with the dates growing in clusters that can contain up to 200 dates and weigh as much as 25 pounds.
This fruit is oblong, sweet and fleshy and usually grows to about an inch in length. The colors range from rich red to golden brown. Dates are highly concentrated in iron, with about 10 dates providing 3 mg of iron. Dates also contain several other heart-healthy elements and are high in antioxidants.
Overview
Dates are not a food low in calories, nor are they low in sugar. A single date has about 66 calories, so people on weight-loss regimens should be careful if consuming dates for their nutritional value (it is easy to eat several in one sitting because of their sweet flavor). However, if one needs a sweet treat, dates are a good alternative to candy.
The most popular type of date is the Medjool, which most people agree is also the best-tasting one.
Athletes who are searching for a natural, healthy food to provide calories and sugar or to replace glycogen after a strenuous workout frequently turn to dates.
Dates are often eaten with milk products in the Arab world to help boost the protein content. Dates have been fermented to use in the making of an alcoholic beverage called “arrak,”, which was described by 16th century traveler Pedro Texeira as “the strongest and most dreadful drink ever invented.”
This fruit is harvested in late fall and early winter but stores well, so they are available year-round in markets and grocery stores.
History
Muslim legend has it that the date palm was made from the dust left over after the creation of Adam. It is probably the first cultivated tree in history, known to have been grown in the Holy Land for at least 8,000 years.
Directions have been found directing farmers on how to grow the date palm in Mesopotamia from more than 5,000 years ago, and this fruit tree is frequently mentioned in the Bible and in the proverbs and poetry of the East.
The date palm tree was brought from China to Iran about 1,700 years ago and was taken to California in the 17th century by visiting Spaniards.
In the modern world, almost three-fourths of the date crop is grown in the Middle East. The majority of the supply used in the U.S. is grown in date orchards in Texas, California and Arizona where the dry, hot climate is excellent for the tree’s growth.
Nutritional Information
Dates contain easily-digested carbohydrates, with a high sugar content of between 60 to 70 percent. A single pitted date has about 66 calories, but a cup of chopped dates provides around 490 calories. A 100 gram serving is equal to about four Medjool dates.
Dates are a very good source of fiber, containing about 8 grams per every three dates. They also have the B vitamins (niacin, B6, riboflavin, pantothenic acid and thiamine) as well as copper, manganese, potassium, magnesium, phosphorous and iron. Dates are also a good source for consuming folic acid, zinc and selenium.
For each ounce consumed, dates provide about 260 percent more potassium than oranges and 64 percent more potassium than bananas. However, they also contain some 60 percent more calories than either of those fruits.
Health Benefits
Dates are a very alkaline food and contain an unusual type of soluble fiber called beta-D-glucan. This fiber has been shown to decrease the body's absorption of cholesterol and delay or slow absorption of sugar in the small intestine, helping to keep sugar levels even.
Because of its ability to hold and absorb water, beta-D-glucan adds bulk and some softness to the stools, helping to ease both stool movement through the colon and elimination. This fiber passes through the intestinal tract more slowly. By slowing down the gastric emptying of the stomach, beta-D-glucan increases the feelings of satiety and can thus aid in weight loss.
Recent research has also shown that dates are almost startlingly rich in anti-cancer and antioxidant compounds. Extracts of dates were found to prevent free-radical damage to both proteins and fats in a dose-dependent manner - and the higher the concentration, the greater the protection against free radicals. In these tests, dates were able to protect against free-radical damage even when a potent, cancer-causing chemical called benzo(a)pyrene was added to the mixture.
Safety
People with blood sugar issues (including diabetes or metabolic syndrome), might want to pass on eating dates.
Dates sold as “pitted” still contain a pit on occasion, so be sure to check each date for a pit. Due to their high sugar content, dates can also attract insects and should be stored in airtight containers.
Selecting and Storing
Good quality soft and semi-soft dates are glossy, plump and smooth-skinned. If the dates are dry, cracked and shrivelled, they should not be purchased. Do not purchase dates with crystallized sugar on the surface or a smell indicative of fermentation.
To prolong shelf life, place soft and semi-soft dates in an airtight plastic bag or container to protect them from the odors of other foods, which they will absorb.
Dried dates, which are pasteurized to inhibit the growth of mold, can be kept in the refrigerator for up to a year or five years in the freezer.
Serving Ideas for Dates
Dates can be prepared by simply slicing the fruit open and pushing out the pit. To make them easier for slicing, put dates on a cookie sheet in the freezer for about an hour. Instead of chopping the dates, snip them with scissors.
Dates can also be used in the following ways:
- Use chopped dates instead of jam or fruit in yogurt, cereals and rice or noodle puddings.
- Substitute chopped dates for raisins in cookies, muffins and breads.
- Sprinkle finely chopped dates over cooked carrots, parsnips, winter squash or sweet potatoes instead of brown sugar.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
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