{"id":14030,"date":"2023-01-16T13:19:25","date_gmt":"2023-01-16T13:19:25","guid":{"rendered":"https:\/\/bateel.com\/blog\/?p=14030"},"modified":"2023-01-16T13:19:25","modified_gmt":"2023-01-16T13:19:25","slug":"why-dates-fit-perfectly-into-a-healthy-diet","status":"publish","type":"post","link":"https:\/\/bateel.com\/blog\/bateel-gourmet\/why-dates-fit-perfectly-into-a-healthy-diet\/","title":{"rendered":"Why dates fit perfectly into a healthy diet"},"content":{"rendered":"

By Stephanie Karl, Nutritionist at Dubai\u2019s Upandrunning Medical Centre<\/p>\n

Native to the Arabian Gulf, dates have been a staple food of the region for centuries and have long been known for their health benefits. As well as boosting energy, increasing iron and aiding digestion, their anti-inflammatory and antioxidant properties can treat various conditions.<\/p>\n

In areas outside the Gulf, the intense sweetness of dates has often led to misconceptions about their place in a healthy diet. Dates are high in sugars which are classed as carbohydrates and impact blood glucose levels.<\/p>\n

However, it is crucial to note that blood glucose rises at profoundly different rates depending on the type of carb and the amount. This article aims to clear up any confusion about carbohydrates and demonstrate why certain carbs \u2013 including dates \u2013 are beneficial for a healthy lifestyle when consumed in moderation.<\/p>\n<\/div>

\"Kholas\"<\/span><\/div>

Which carbohydrates are healthy? <\/strong><\/p>\n

Diets high in refined or simple carbs can lead to obesity and diabetes, while diets that restrict carbs can promote an unhealthy and unrealistic approach to nutrition and contribute to long-term health and performance issues.<\/p>\n

Dietitians agree that it is most important to educate people about the\u00a0type<\/em>s<\/em>\u00a0of carbohydrate<\/em>\u00a0you choose to eat and the portion size. Like fats, different sources of carbohydrates are healthier than others.<\/p>\n

Some of the healthiest global cuisines are predominantly made up of carbohydrates such as whole grains, vegetable starches, fresh and dried fruit and pulses. These healthy carbs are more natural and deliver vitamins, minerals, fibre and an abundance of important and essential phytonutrients.<\/p>\n

By contrast, other regional cuisines are heavily reliant on highly refined cereals, cakes and juices. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease. (1,2)<\/sup><\/p>\n

What is the role of carbohydrates? <\/strong><\/p>\n

Carbohydrates are known as saccharides and provide energy for the body. Depending on how refined or simple there are, carbs will break down at differing speeds into sugars and raise blood glucose. Each gram of carbohydrate consumed provides four calories. The body breaks carbohydrates down into glucose, which is the primary energy source for the brain and muscles.<\/p>\n

Carbs are one of three energy macronutrients that the body needs in larger amounts and these provide calories. The other two are fat and protein. Some foods contain all three energy nutrients in varying amounts such as cooked lentils. Another important aspect of carbohydrates is fibre content which slows the breakdown of nutrients for absorption and helps manage blood glucose levels. (3)<\/sup><\/p>\n

What are the different types of carbohydrates? <\/strong><\/p>\n

Carbohydrate foods are often classified as simple or complex molecules.<\/p>\n

Simple carbohydrates
\n<\/strong>Foods which have either one sugar molecule such as glucose are easily and quickly used for energy by the body. Because of their simple chemical structure, they lead to a faster rise in blood sugar. Simple carbs include sweets, sugar, most fruit, sweet sauces, and fruit juices.<\/p>\n

Complex carbohydrates
\n<\/strong>Longer chain sugars are classed as polysaccharides and often contain more vitamins, minerals, protein and fibre. They take longer to digest and therefore have less immediate impact on blood sugar. Some complex carbohydrates such as potatoes, white rice and white bread contain mostly starch, with little fibre, nutrients or protein.<\/p>\n<\/div>

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The glycemic index \u2013 a better way to classify carbs<\/strong><\/p>\n

Complex and simple carbohydrates do not account for the direct effect on blood sugar and this is why the glycemic index (GI) was developed. It is considered a superior way to categorise carbohydrates, especially starchy foods and carbohydrates which have other nutrient qualities such as fibre and protein. By using this index, we can better understand the overall<\/strong> nutritional benefits<\/strong> of dates<\/strong>.<\/strong><\/p>\n

The glycemic index ranks carbohydrate foods on a scale of 0-100, with 100 being glucose. This is based on how much and how quickly they raise blood sugar levels after consumption. High glycemic index foods such as white rice are rapidly digested and cause significant fluctuations in blood sugar. Low glycemic index foods \u2013 such as whole oats or cooked lentils \u2013 are digested more slowly and cause a more gradual rise in blood sugar.<\/p>\n<\/div>

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Consuming high glycaemic foods over time \u2013 which causes spikes in blood glucose \u2013 will lead to an increased risk of type 2 diabetes and weight gain.<\/p>\n

Many factors can affect a food\u2019s glycemic index:<\/p>\n