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Doha, Qatar: During the holy month of Ramadan, dates are prominent on the iftar table, transcending cultural and national boundaries among Muslims worldwide.
In this article, The Peninsula delves into the nutritional value, traditional significance, varieties, and health benefits of dates, highlighting their indispensable role during Ramadan.
The tradition of breaking fast with dates in Islam
The practice of consuming dates to break the fast during Ramadan is deeply rooted in Islamic tradition. Prophet Muhammad (PBUH) recommended breaking the fast with dates.
“When one of you is fasting, he should break his fast with dates; but if he cannot get any, then (he should break his fast) with water, for water is purifying,” Prophet Muhammad (PBUH) is quoted as saying in Hadith.
This practice not only aligns with religious teachings but also offers practical benefits, as dates provide a quick source of energy after long hours of fasting.
Nutritional profile and health benefits
Dates are rich in essential nutrients, making them an excellent choice for replenishing energy and nutrients after fasting. Key components include:
Fiber: Aids in digestion and promotes satiety.
Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
Magnesium: Contributes to muscle and nerve function, blood sugar control, and bone health.
Antioxidants: Protect cells from oxidative stress and may reduce inflammation.
Phytoestrogens: Plant-based compounds that can mimic estrogen and may have health benefits.
These nutrients collectively support overall health, particularly during the physically demanding period of Ramadan fasting.
Dates and diabetes management
Contrary to common concerns, studies have shown that dates can be a suitable snack for individuals with diabetes when consumed in moderation.
Research indicates that dates have a low glycemic index (GI), meaning they have a minimal impact on blood sugar levels. One study found that consuming about 7–10 dates did not cause significant blood sugar spikes in people with diabetes, according to Medical News Today.
However, it is advisable for individuals to consult with healthcare providers to determine appropriate serving sizes.
Varieties of dates and their nutritional differences
The Qatari market offers a diverse selection of date varieties, each with unique nutritional profiles.
Here's a comparison per 100gm:
Medjool Dates: 277 calories, 75g carbohydrates, 6.7g fiber, 696mg potassium, 54mg magnesium.
Khudri Dates: 276 calories, 73g carbohydrates, 8g fiber, 656mg potassium, 60mg magnesium.
Ajwa Dates: 280 calories, 75g carbohydrates, 6.5g fiber, 652mg potassium, 65mg magnesium.
Sukkari Dates: 274 calories, 72g carbohydrates, 7g fiber, 680mg potassium, 58mg magnesium.
Safawi Dates: 276 calories, 74g carbohydrates, 7.1g fiber, 670mg potassium, 57mg magnesium.
Dates are more than just a traditional fruit consumed during Ramadan; they are a good source of essential nutrients that offer numerous health benefits.
Incorporating dates into the diet, especially during Ramadan, not only honors cultural and religious practices but also contributes to overall health.
