Do you see this little brown fruit, confined to party platters and often considered too sweet for everyday use? Under its wrinkled skin, however, it concentrates a bomb of nutrients: natural sugars, fibers, minerals and a little protein. Taken at the right time, it can help keep you going all morning without cravings, while also giving a boost to bone strength.
An ultra-energetic but satisfying dried fruit
The date, fruit of the date palm, comes from North Africa and the Middle East. Per 100 g, it provides around 280 kcal, mainly carbohydrates, around 7 g of fiber and 2 g of protein, with very little fat. It remains to be understood why eating a few dates every morning for breakfast could promote satiety and the health of your bones.
Rich in simple sugars, the date provides quickly available energy, valuable when waking up when reserves are low. The soluble and insoluble fibers it contains slow emptying of the stomach and facilitate transit, which limits temporary constipation and helps preserve intestinal health. It then becomes a natural morning snack, much more interesting than a very fatty pastries.
Low in lipids but a source of vegetable proteins, dates help maintain muscle mass, useful when you watch your figure or get older. These proteins, combined with fiber, help regulate appetite. With its iron and carbohydrate intake, consumed regularly in the morning, it can also limit fatigue and minor anemia.
How does this fruit calm cravings?
The fibers in dates act like a sponge: they swell in the stomach, slow the absorption of sugars and provide lasting satiety. A moderate portion of 1 to 3 dates, or 20 to 30 g, is generally enough to benefit from this effect without increasing calories or blood sugar, especially if you are more sedentary or losing weight.
It’s all about the combination with the rest of the breakfast. The natural sugars in dates pair well with protein and good fats, which further stabilizes hunger. Some quick ideas:
- Plain yogurt rich in protein, 2 cut dates, handful of almonds;
- Oatmeal porridge, drink enriched with calcium and 2 dates, plus some nuts.
The role of minerals and vitamin K
Dates provide several key minerals for bones: calcium, magnesium, phosphorus and potassium, as well as a little vitamin K, which helps calcium to bind.
In the context of the risk of osteoporosis which increases with age, slipping a few dates into a balanced breakfast every morning goes in the direction of better bone health.