Can the food of 2 data per day make you healthier?

The data has been in the fame of health feed in the past few weeks. Some people even claim that the food of only two dates can help support their blood sugar, digestion and lower cholesterol levels.

Not convinced? If you scroll every social media app, you can see dozens of healthy date recipes such as the virus butter date and the peanut butter and chocolate chip data that taste like a snicker bar.

But is the simple date really a delicious and nutritious power pack? Explain the dietician.

Are data good for you?

The data is quite healthy for you with a high level of important micronutrients, said Heidi Silver, PhD, RD, the director of the Vanderbilt diet, body composition and the human metabolic core.

“The data offer a good source of fiber, calcium, magnesium, potassium, niacin, folic acid, vitamin A, beta -carotene and lutein, selenium,” Silver told very much. Just make sure how much data you eat. “Too many can contribute to excessive calorie intake.”

The average portion size of the data is only 100 grams or the equivalent of about four medjool data. So you shouldn’t eat a whole packaging of data to achieve the health benefits, added.

Four Medjool data can contain about 277 calories and 66 grams of sugar. In comparison, a 12 -unzen dose of Coca-Cola 39 grams and 140 calories, Julia Zumpano, RD, a registered nutritionist from the Clinic Center for Human Nutrition, has very much.

“Since data really packs up the sugar, you should avoid or restrict additional sugar sources,” said Zumpano. “I usually suggest a more modest dose of two or three small data that are about 50 grams and delivers half of the sugar and calories.”

While two data a day are a completely fine portion size, this does not necessarily mean that they are healthier immediately.

Can data lower the lower cholesterol level?

Some studies have indications that the food data can also help lower cholesterol and triglyceride levels. But Silver said the evidence was still not conclusive.

“A recently carried out meta-analysis also showed no significant effect on the LDL cholesterol level [the ‘bad’ cholesterol] But a reduction in the entire cholesterol level in people with type -2 -diabetes, ”said Silver.

Can data to help regulate blood sugar?

They generally do not add a sugar in them, but they can still contain a considerable amount of natural sugar in the form of sucrose, glucose or fructose.

This high sugar mirror can give you a break about the food of data as a healthy snack, but a significant difference between data and sugary lemonades or other processed foods is that they contain a high level of fiber, said Zumpano.

“Due to the fiber that slows down the absorption of glucose in the bloodstream, they also have a low glycemic index that causes a lower increase in blood sugar levels,” said Zumpano.

Zumpano said that the use of data as a sweetener can also be a healthier alternative to refined sugar. “The portion control here is the key. I like to use data as an alternative to something sweet; You can also use them in recipes to replace sugar. ”

Can data support your intestinal health?

Since data with a high fiber with a high fiber is, you can help your stomach intestine tract, said Zumpano, but you should still only be part of a balanced, healthy diet.

“All fiber helps with the health of the intestine,” said Zumpano. “But they have to be eaten in combination with other fiber-rich foods, especially with lower sugar sources for fiber such as leafy vegetables, non-strength vegetables, legumes, nuts, seeds and whole grain products.”

According to silver, adding these snacks to your diet can also benefit your microbiome, whereby the naturally occurring microbial cells are present in your GI tract.

“Data and other fruits can improve the ratio of useful intestinal microbiota – but the studies are limited again,” said Silver.

Note that the food can also lead too much data to an emergency in the bathroom. “As with all fruits, too many diarrhea could promote, but a few every day can help with constipation,” said Silver.

What if you don’t like data?

If the daily food of the food is unattractive, there is no reason why you cannot turn to other dried or fresh fruits to recognize similar advantages.

“Alternatives are other dried fruits such as plums and figs and apricots – but fresh fruits are an even better choice because they are much lower,” said Silver.