The food industry is revolutionised by the new superfoods trend. Any nutritionally dense food that is mostly plant-based, as well as a selection of fish and dairy products can be categorised as a superfood. These healthy twist of nutrient-rich food options are transforming the way we eat. There has been an increase in people choosing a healthier lifestyle, hence the demand for superfoods and dietary supplements had a tremendous growth and popularity. Energy bars are the most common superfood in the market, but is there a healthier alternative?

Are energy bars healthy?

Energy bars are a cconvenient source of nutrition that comes in a variety of flavours and tastes. They are frequently fortified with vitamins and minerals that can fulfill nutritional gaps in daily diet.

Protein bars, meal-replacement bars, snack bars, whole food bars, and fibre bars are the five main types of nutrition bars. Each bar highlights its own benefits and drawbacks and caters to a particular segment of customers. Known globally as a ready-to-eat food, energy bars do not require any prior preparation and can be easily stored, which makes them a perfect on the go treat or an after work out snack.

Not all energy bars are the same, those that are low in saturated fat and sugar with a good amount of protein and fibre, can serve as a nutritious and satisfying snack. On the other hand, some energy bars are packed with refined sugar and artificial sweeteners to make them taste appetising. These bars resemble candies or baked goods.

Is date a superfood?

Dates are a Middle Eastern delicacy that have gained popularity around the world over the years. Date fruits are packed with vitamins, antioxidants and offers many health benefits to be qualified as a natural superfood.

Date fruits are a reservoir of natural sugars such as sucrose, fructose and glucose which makes them inherently sweet.

Nutrition Facts

100g Dates vs 100g Energy bar

How dates help with keeping you fit and staying active?

1. Vitamins and minerals

Dates can provide you with an abundance of vitamins that are essential for health,  including B1, B2, B3, B5, A1, and C. Dates also provide a lot of minerals to the body, which helps maintain bone strength, reducing the chance of developing osteoporosis.

2. Instant source of energy packed with slow burning carbs

Dates are high in natural sugars, offering a burst of instant energy that can last the whole day. 70% of the date fruit consists of Carbohydrates, mostly in the form of fructose and glucose. During moderate-to-high-intensity exercises, Carbohydrate is the primary fuel source for our muscles. Carbs found in dates have a low Glycaemic Index (GI), which means it releases glucose into our circulation more slowly and smoothly than a high GI carb, allowing us consistent energy throughout an exercise.

3. Helps prevent muscle cramps

Potassium is an electrolyte, like sodium, can be depleted during activity, yet it is essential for maintaining body fluid balance. Muscle cramps and weakness can occur if potassium levels inside the cells are lower than those outside. A serving of 100 g of Medjool dates offers 696 mg of Potassium as compared to only 447 mg offered by a nutrition or energy bar of the same serving size.

4. Aids in faster recovery

The muscles are more sensitive to insulin after a workout, and their ability to store glycogen is at their peak. Having Carbohydrates post-exercise will replenish energy and help a person perform better during back-to-back workouts, two-a-day or next day workout. Dates can also trigger an anabolic or building phase in which the body rebuilds, recovers, and grows stronger when consumed with protein after an exercise.

5. Ready-to-go snack

One of the best aspects of dates is its convenience. For most people, two to four servings are sufficient.

Unique combination of vitamins, fibres and proteins makes dates a one-in-all replacement for any type of energy bar. Lower amount of protein compared to protein bars makes them less effective for professional athletes and weightlifters, though for people doing sports as a hobby they are a great supplement.

As the Protein and Carbohydrate requirements are higher for people doing sports, dates and date bars act as a unique superfood, as they improve physical performance by reducing fatigue and the risk of disease and injury, as well as allowing you to train more effectively and recover faster.

What is the best time to consume dates?

Even though dates are naturally high in sugar, they do not cause a rapid surge in blood sugar levels. With this, they can be consumed 30-60 minutes before a workout since their slow-releasing carbs provide a consistent stream of energy to the body.