You can safely consume dates during pregnancy in a moderate amount. Additionally, dates nutrition facts suggest that these dried fruits have good calorie content, and a handful of them can provide adequate nutrients to the mother and the baby. Furthermore, it is an ideal snack because its sugars break down to provide the optimum amount of energy without raising blood sugar levels (1). This post will tell you more about eating dates during pregnancy, their safety, and benefits.
How Does Eating Dates Help In Labor?
Studies show that eating dates during the last few weeks of pregnancy can have positive effects on labor and delivery. Evidence from randomized control trials has shown that consuming date fruit could help in the ripening of the cervix, which may reduce the duration of labor, thus reducing the need for oxytocin and prostaglandins to induce labor (1). High sugar content in dates can provide energy during labor, and it may help to promote uterine contractions by increasing the sensitivity of the uterus to oxytocin. Eating dates may ease the labor as well as reduce the incidence of postpartum hemorrhage (2) (3).
Nutrition Facts About Dates
One hundred grams of iron provides 277Kcal of energy and contains 1.8g protein and 6.7g fiber. The quantity of other essential nutrients per 100g of dates are mentioned here (4).
Benefits Of Dates During Pregnancy
Here are a few specific benefits of eating dates during pregnancy:
When To Eat Dates During Pregnancy?
Dates can be eaten at any stage of gestation. You only need to be cautious about the amount you eat.
In the first trimester, constipation is a common problem, and dates help prevent it. However, it is good to eat them in moderation in early pregnancy, especially if you have blood sugar problems or group B strep.
In the second trimester, you are at a high risk of developing gestational diabetes. You need to take your doctor’s opinion when planning to include them in your diet.
In the third trimester, eating dates can make your labor shorter and easier. Pregnant women can eat six dates a day starting from the 36th week, which is four weeks before the estimated due date (1).
Some women avoid dates during summer as they are believed to produce heat and upset stomach or body temperature. But this is not scientifically proven.
Side Effects Of Eating Too Many Dates During Pregnancy
Dates do not have any side effects when taken in moderation. However, if you overeat them, they may cause:
Excessive gestational weight Increased blood sugar Risk of developing gestational diabetes Tooth decay in case of poor oral hygiene
How To Eat Dates During Pregnancy?
Dates can be eaten in many ways.
Smoothie: Dates with yogurt can be a great smoothie combo.
Dessert: Add dates to couscous (steamed balls of semolina) along with sesame and pure honey. Syrup: Mix dates and some milk in a blender and drizzle it over ice cream, wheat waffles, toast, or oatmeal. Sweetener: It can be an excellent replacement for sugar in milk or juices. Pie crust: Puree dates and nuts in a blender and mix with pie crust dough. Salad dressing: Stuff dates with peanut butter and mix in a salad of your choice. Cookies and bars: Add in cookies, muffins, or bars for a chewy texture. Stuffed dates: Remove the pit and add nuts of your choice with peanut butter.
Wraps: Dates, chicken or tuna, and other vegetables wrapped in a wheat pita or tortilla are great. Date parfait: Mix dates and all your favorite fruits to make a yummy parfait.
There are numerous varieties of dates such as red, black, soft, dry, and more, sold worldwide. Soft dates are very sweet and are rich in moisture. Semi-dry dates are less sweet and chewier. Dry dates are usually used in baking and usually not eaten raw. Dry, soft, or any other texture, dates make healthy and delicious snacks.
All of these play a vital role in metabolism and aid in the baby’s growth and development. Dates are also a good source of minerals such as potassium and iron. They may help in the reduction of LDL cholesterol and high blood pressure, thus reducing the risk of cardiovascular issues. Dates, in general, are rich in antioxidants and may prevent cancerous growths (12).
