HEALTH COACH: Dates: An Ideal Staple Food

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SUPERFOOD CONFECTIONERY Superfood Feature

Dates are an ancient staple food of the Middle East and the Indus Valley (Pakistan, India, and China), and later, through trade and Arab colonization, a staple in North Africa, Spain, and Southwest Asia; more recently, dates have become naturalized in Australia, Mexico, and California.

Dates are a nutrient-dense, low fat, cholesterol-free, high-energy, antioxidant-rich, sulphite-free, high-fibre superfood.

Medjool dates are one of the main ingredients in SUPERFOOD CONFECTIONERY super healthy candy.

Read on to learn why this is the healthiest sweet food source.

SUPERFOOD DEFINED

For a food to qualify as a superfood by HEALTH COACH standards, it must be:

A whole food
Natural and pure (organic when possible and always non-GM)
Nutrient-dense
Health-promoting
The ability to act as medicine - to help heal your body

Date Palm Oasis, Morocco

There are over 500 varieties of dates, and the best dates are propagated from an exclusive group of cultivars. There are three main groups of cultivars: soft, semi-dry, and dry, based on the glucose, fructose and sucrose content.

Date Cultivars

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Dates are nutrient rich:

Dates are a certified antioxidant superfood by the Scientific Certification Systems.

To qualify as an antioxidant rich superfood, dates fulfill the 500 milligram (minimum) daily essential antioxidant need with 212 milligrams of antioxidant rich polyphenols in each 100 gram serving.

The ORAC value (Oxygen Radical Absorbance Capacity) of 100 grams of Medjool dates is 2387. ORAC measures the antioxidant capacity of foods. ORAC values are in units of µmol TE/100g (micromol Trolox Equivalent per 100 grams) The daily recommendation is 3000 to 5000 units of antioxidants.

6.4 - 11.5% of soluble and insoluble fibre (27% RDA) helps prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals, enhances colon efficiency, and promotes bowel function to reduce the risk of colitis, colon cancer, and hemorrhoids.

High Fibre

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Please visit HEALTH COACH: Basic Health Habit No. 2 :: Digestive Health and Nutrition :: Part Three for comprehensive information about dietary fibre.

Unusually high levels of antioxidants (Tannins, ß-carotene, lutein, and zea-xanthin) give dates their anti-infection, anti-inflammatory, anti-carcinogenic, and anti-hemorrhagic abilities.

Dates have high levels of vitamins: Vitamins A and K, B complex, B6 (12% RDA), niacin, pantothenic acid, and riboflavin for bone and tissue integrity, brain health, immune system function, to aid carbohydrate, protein, and fat metabolism, blood sugar balance, eye health, and wound healing.

Dates are mineral rich: potassium, magnesium, iron, calcium, manganese, selenium, elemental fluorine, and copper for bone and nerve function, energy production, to help protect from UV damage, to prevent and treat anaemia, lower blood pressure, to prevent osteoporosis, to ease the inflammation of arthritis, to reduce risk of strokes, cardiovascular disease, and Alzheimers, and to prevent tooth decay.

Most North Americans have an imbalance of calcium and magnesium; 80% have diets that are deficient in magnesium. The proper ratio is 1:1 calcium and magnesium with the proper balance and support of vitamin D and K.

Dates contain unsaturated fatty acids, including palmitoleic, oleic, linoleic, and linolenic acids.

Dates are a complete protein (2.5%) containing all 23 amino acids.

The top ten date producing countries are in the Middle East and North Africa.

Dates are :

Anti-infective
Anti-inflammatory
Anti-carcinogenic
Anti-hemorrhagic

Dates:

Aid carbohydrate, protein, and fat metabolism
Maintain a healthy weight
Promote colon and bowel function, control diarrhea
Balance blood sugar
Enhance brain and eye health
Increase blood production, immune system function, bone and soft tissue integrity, wound healing
Aid bone and nerve function
Prevent and treat anaemia
Protect from UV damage
Increase energy production
Lower triglycerides (another type of unhealthy fat in the blood) - by 8 to 15 percent
Lower blood pressure
Prevent Osteoporosis
Ease inflammation
Reduce the risk of strokes, cardiovascular disease, and Alzheimers
Prevent tooth decay

Medjool dates originated in Morocco

The May 28, 2011, issue of Nutrition Journal reports a study in which date consumption was tested on diabetics. The study shows that while dates contain high amounts of natural sugars, they are actually a low-glycemic index food and did not significantly raise blood sugar levels after they were eaten.

Healthy Carbohydrates

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The Glycemic Index (GI) ranks carbohydrates according to their effect on blood sugar and insulin levels.

High GI 70 and above

Medium GI 56 - 69

Low GI 55 and under

For more information please visit:

HEALTH COACH: Healthy Carbohydrates

Dates are also a healthier sugar because the metabolic fructose (fructose + sucrose) is very low which lowers the overall sugar content. Fructose is metabolized in the liver and contributes to fatty liver disease. Glucose is metabolized and used by all cells.

DIY Date Sugar