nutritional value of 100 g of dates
Nutritional Profile of Dates
Dates are a sweet and nutritious fruit that are commonly consumed as a snack or used as a natural sweetener in various recipes. They are a good source of carbohydrates, fiber, and protein, as well as vitamins and minerals like potassium, magnesium, and iron.
When it comes to the glycemic index and glycemic load of dates, they are considered to have a high rating. The glycemic index is a measure of how quickly a food raises blood sugar levels, while the glycemic load is a measure of the overall impact a food has on blood sugar levels. Dates have a glycemic index of around 103 and a glycemic load of 20.
While the carbohydrate and fiber content of dates is relatively high compared to other keto-friendly sweeteners, it is important to consider the net carb content of the fruit. Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber does not have a significant impact on blood sugar levels. The net carb content of dates is around 20 grams per 100 grams of fruit.
Here is a detailed look at the nutritional profile of dates:
Fiber: Dates are high in fiber, with about 7 grams of fiber in just 100 grams of dates. This makes them an excellent option for improving digestion and promoting a healthy gut.
Potassium: Dates are also a good source of potassium, with about 690 mg of potassium in 100 grams of dates. This mineral is essential for maintaining healthy blood pressure levels and supporting heart health.
Magnesium: Dates are a good source of magnesium, which is important for maintaining healthy bones, regulating heart rate and blood pressure, and promoting a healthy immune system.
Vitamins: Dates contain a variety of essential vitamins, including vitamin B6, vitamin K, and vitamin A.
Minerals: In addition to fiber, potassium, and magnesium, dates are also a good source of other essential minerals such as iron, manganese, and copper.
Antioxidants: Dates are also rich in antioxidants, including carotenoids, flavonoids, and phenolic acids. These antioxidants help protect the body against oxidative stress and the damaging effects of free radicals.