What are the benefits of dates, and how many a day is right?
Dates are a naturally sweet fruit that gives quick energy and contains fibre. One study found five varieties of dates had a low-to-medium glycaemic index (about 44–55), but dates are still high in sugar and calories. A few dates as part of your fruit intake is a good choice; people with diabetes should count dates as part of their carbohydrate intake.
What nutrients do dates contain?
Dried dates (the tamar stage) are mostly natural sugars — glucose and fructose — plus fibre. They also contain minerals such as potassium. Because they are low in water, dates are more calorie-dense than fresh fruit such as watermelon or papaya.
Why break the fast with dates?
Breaking the fast with dates is a Sunnah of the Prophet Muhammad (peace be upon him). A hadith reported by Abu Dawud and at-Tirmidhi says he broke his fast with fresh dates (rutab) before praying; if there were none, with dried dates (tamr); and if there were none, with a few sips of water.
Nutritionally, dates provide quickly absorbed sugar after a day of fasting, followed by a balanced main meal.
Are dates suitable for people with diabetes?
A study by Alkaabi et al. (2011) in Nutrition Journal measured the glycaemic index of five varieties of dates in healthy people and people with well-controlled type 2 diabetes. The values ranged from 43.8 to 55.1 — in the low-to-medium range — and did not differ significantly between the two groups.
That does not mean dates can be eaten without limit. The amount eaten still decides how much blood sugar rises. People with diabetes should talk to a doctor or dietitian about a suitable amount.
Are dates good for men?
Dates are a good energy snack for anyone, including before exercise. There is no strong evidence of any special effect of dates for men. For everyday energy, combine dates with a balanced diet — read foods for men's stamina.
What is special about Ajwa dates?
Ajwa is a dark variety of date from Madinah that is mentioned in hadith, which is why Muslims value it highly. Nutritionally, it is similar to other dates, and clinical research on specific medical effects of Ajwa dates in people is still limited. Value it as a Sunnah food, but do not use it in place of a doctor's treatment.
How many dates a day is right?
There is no official number for dates. A reasonable approach is a few dates, counted as part of your daily fruit and sugar intake. The Malaysian Dietary Guidelines 2020 encourage a variety of fruit and vegetables every day, not just one kind.
Frequently asked questions
How many dates a day is right?
There is no official number. A few dates a day as part of your fruit intake is reasonable for most adults. People with diabetes should count dates in their carbohydrate intake and talk to a doctor or dietitian.
Do dates raise blood sugar?
Yes, dates contain natural sugar. One study found five varieties of dates had a low-to-medium glycaemic index, but the amount eaten still decides how much blood sugar rises.
What is the Sunnah of breaking the fast with dates?
According to a hadith reported by Abu Dawud and at-Tirmidhi, the Prophet (peace be upon him) broke his fast with fresh dates, if none then dried dates, and if none then a few sips of water.
Sources
This article is general nutrition information, not medical advice.
