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?
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.
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.
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.
Energy bars made of dates are a great replacement for traditional varieties since they contain more vitamins and nutritious elements, as described above. Dates can be added to homemade energy and nutrition bars, biscuits and on-the-go snacks.
Bateel’s new range of healthy, organic Date Bars are highly nutritious and full of digestive benefits. This healthy bar was designed to provide a complete energy and nutritional snack on-the-go. Combining the powerful goodness of date fruits with distinct flavours, these date bars are available in four delicious variants – Banana & Walnut, Coconut & Cocoa, Citrus & Almond, and Raspberry & Cashew, with no refined sugar added in the bars.
FAQs
Increased Energy
Dried dates are rich in iron. Iron deficiencies are common, and many people who lack iron in their diet often experience fatigue. The combination of high iron content and carbohydrates found in dried dates can provide a helpful boost of energy.
Do dates help with energy? ›
Increased Energy
Dried dates are rich in iron. Iron deficiencies are common, and many people who lack iron in their diet often experience fatigue. The combination of high iron content and carbohydrates found in dried dates can provide a helpful boost of energy.
Are dates a good source of protein? ›
and their seeds from over 80 references. Date flesh is found to be low in fat and protein but rich in sugars, mainly fructose and glucose. It is a high source of energy, as 100 g of flesh can provide an average of 314 kcal. Ten minerals were reported, the major being selenium, copper, potassium, and magnesium.
What are the nutritional benefits of dates? ›
Dates are sweet fruits in many varieties, such as fresh, wet, semi-dry, and dry. The antioxidants, minerals, and vitamins in dates help support brain, digestive, and heart health and protect against disease. Some evidence suggests that dates may help ease natural labor.
Why are dates in protein bars? ›
Dates are potent superfoods because they contain easily digested minerals and vitamins, and are high in dietary fiber. Plus, dates contain many health-promoting nutrients, such as iron, potassium and vitamins A, B and K.
Is dates good for stamina? ›
4. Increases sexual stamina. Dates have been used as aphrodisiac and is known to improve sexual stamina, libido and your performance.
Do dates really help? ›
They are high in several nutrients, fiber, and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.
Are dates good for muscles? ›
Firstly, dates are an energy booster. They include 75% carbohydrates. They play an especially important role as they provide the quick energy needed for exercise and life. Dates contain high levels of carbohydrates that boost muscle in athletes and bodybuilders.
Do dates make you stronger? ›
Energy Booster: A serving of power-packed dates contains 31 grams of carbohydrates, making them a powerhouse of energy. Carbohydrates include 3 grams of dietary fiber and 29 grams of naturally occurring sugars such as fructose, glucose and sucrose to provide quick energy and are readily used by the body.
Are dates a healthy snack? ›
"Dates are a nutritional powerhouse, packed with fiber to help fill you up and keep you full longer, as well as promote healthy digestion and heart health," Sedivy says. Eating three dates will get you close to 5 grams of fiber.
The high potassium content in dates helps in moisturizing the hair, preventing dryness and reducing hair breakage. Regularly consuming dates can make your hair more elastic and less prone to breakage.
Are dates better than bananas? ›
By weight, Medjool dates contain 50% more potassium than bananas. This essential mineral helps control heart rate, breathing, and muscular function. This benefit is particularly important because potassium deficiency is common as less than 2% of Americans meet the daily recommended value.
Do dates have nicotine? ›
Dates contain manganese, selenium, copper and magnesium, all of which are critical for healthy bone development. The nicotine content in dates is thought to be beneficial for curing many types of intestinal disorders.
Are dates a good source of energy? ›
Dates have a high energy content, with 100g of dates containing about 314 kilocalories of energy, making them a great source of energy boost. While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycemic index.
Can dates be sour? ›
Dates are naturally sweet and tangy with caramel-like flavors. When they taste acidic or bitter, they may have spoiled. You can tell they have gone bad when they have a fermented or alcoholic smell or an off-putting smell that doesn't smell like fresh dates.
What are the best dates for energy? ›
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. The muscles are more sensitive to insulin after a workout, and their ability to store glycogen is at their peak.
How many dates should I eat a day for energy? ›
Having five to six dates per day is enough for your health. Remember, since it has some amount of sugar added, don't have them in excess as it can lead to high sugar levels and diabetes.
How long does it take to get energy from dates? ›
Though dates are naturally high in sugar, they don't spike blood sugar quickly. Rather, they provide a type of slow-releasing carb that allows for a steady stream of energy to fuel your workout. Try having 2–4 dates 30–60 minutes before a workout.
What happens when you eat dates everyday? ›
Healthy digestion: Due to high soluble and insoluble fiber content, dates are ideal for healthy digestion. Dates may prevent constipation, diarrhea, and inflammation of the digestive tract. Promotes good gut bacteria: Dates are rich in essential compounds, such as amino acids, nicotine, and dietary fiber.
