Balihow – Dates contain a significant amount of sugar in each fruit.
Eating just one date (approximately 8 grams) provides an intake of 5 grams of sugar, according to the United States Department of Agriculture (USDA) database.
Beyond its sugar content, dates are packed with a variety of other nutrients.
Therefore, enjoying dates offers a range of health benefits, in addition to their sweetness.
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Dates contain sugars with a low glycemic index.
Quoting Very Well Fit, sugar is the simplest and smallest form of carbohydrate.
One date contains six grams of carbohydrates, most of which come from sugar.
Dates are also known to be high in fructose.
Fructose is a type of sugar that is twice as sweet as glucose.
In addition to sugar, dates also provide fiber.
On average, one date (8 grams) contains more than half a gram of fiber.
Consequently, dates have a relatively low glycemic index.
The glycemic index serves as a reference for measuring how quickly a food raises blood sugar levels.
The glycemic index of dates can range from 43 to 55, depending on the variety and level of ripeness.
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Nutritional Content of Dates
Besides sugar, dates offer a wealth of nutrients.
According to USDA data, the nutritional facts for one date (8 grams) are:
- Calories 23 kcal
- Water 1.6 grams
- Fat 0 grams
- Sodium 0.2 milligrams (mg)
- Carbohydrates 6 grams
- Fiber 0.6 grams
- Sugar 5 grams
- Protein 0.2 grams
- Potassium 53 mg
- Magnesium 3.4 mg
- Iron 0.1 mg
- Folate 1.52 micrograms (mcg)
- Phosphorus 4.96 mg
- Calcium 3.12 mg
- Selenium 0.24 mcg
- Niacin (vitamin B3) 0.1 mg
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Dates are also rich in antioxidants.
Quoting Health, the antioxidants in dates come from compounds such as:
- Carotenoids
- Polyphenols, such as phenolic acids, isoflavones, lignans, and flavonoids
- Sterols
- Tannins
Antioxidants play a role in helping reduce oxidative stress and protecting the body from disease.
Thus, even though dates contain a high amount of sugar, they can be beneficial to eat in moderation.
However, if you have high blood sugar or pollen allergies, you should avoid eating them.
Read also: Dates Mentioned in the Quran, What are the Benefits? Here is the List…
Ringkasan
Dates contain a significant amount of sugar, with one date (8 grams) containing approximately 5 grams of sugar. They are also high in fructose and contain about 6 grams of carbohydrates. Despite the sugar content, dates offer a variety of other nutrients, including fiber, contributing to a relatively low glycemic index ranging from 43 to 55.
Beyond sugar, dates are packed with essential nutrients such as potassium, magnesium, iron, and various vitamins. They are also rich in antioxidants like carotenoids and polyphenols, which help reduce oxidative stress. While beneficial in moderation, individuals with high blood sugar or pollen allergies should avoid consuming dates.