During pregnancy, you need to pay close attention to what you eat. It can be hard to find the proper balance between eating healthy and eating what you want. A lot of pregnant women want sweets but can’t because they might get diabetes or gain weight. Dates are good when you want something sweet but want to eat something healthy instead. If you are pregnant and want to satisfy your sweet tooth, eating dates is a great idea. Dates are also very good for you. By eating dates during pregnancy, you are not only satisfying your sweet tooth but also having something extremely nutritious.
When you’re pregnant, dates are a great snack. Besides being tasty, they are a great way to get iron and lower your risk of anemia. There’s a saying that having dates can make delivery easier. Dates can also help keep blood pressure in check. If you have trouble with morning sickness, going on a date might help you feel better. Here is what you must know about dates during pregnancy:
Is Eating Dates Safe During Pregnancy?
So far, there have been no conclusive studies showing that dates are harmful to pregnant women. In moderation, eating dates during pregnancy is usually safe and may even have some health advantages. Pregnant women and their unborn children both benefit from the important nutrients found in dates.
Nutritional Value of Dates
Dried dates are a highly nutritious food, providing a substantial quantity of vital vitamins, minerals, and dietary fiber. There are a lot of calories in these delectable foods, mostly from carbs. Dates’ remarkable antioxidant content is among the most notable advantages of consuming them.
According to the source, 100 gms of dates contains (1):
| Nutrients | Value |
|---|---|
| Energy | 277 Kcal |
| Water | 21.3 gm |
| Protein | 1,81 gm |
| Fat | 0.15 gm |
| Carbohydrate | 75 gm |
| Fiber | 6.7 gm |
| Calcium | 64 mg |
| Iron | 0.9 mg |
| Magnesium | 54 mg |
| Potassium | 696 mg |
| Phosphorous | 91.1 mg |
| Sodium | 1 mg |
| Selenium | 4.41 µg |
| Folate | 15 µg |
| Beta carotine | 89 µg |
| Vitamin A | 149 IU |
| Vitamin K | 3.97 µg |
Benefits of Eating Dates During Pregnancy
Dates are unparalleled when it comes to vitamin content. There are several advantages to consuming them while pregnant, both for the mother and the growing baby. Here’s a look at their benefits:
1. Rich in Nutrients
Dates are a great source of fiber, iron, potassium, and calcium, among other minerals. These nutrients are necessary for the development and growth of the muscles, bones, and other tissues of the unborn child.
2. Natural Energy Boost
Dates are a great way to combat the exhaustion that comes with pregnancy. Natural sugars, which comprise glucose, fructose, and sucrose, supply a rapid burst of energy. Pregnant women can overcome fatigue with these.
3. Aids Digestion
Dates can be a helpful natural remedy for constipation, a typical concern during pregnancy. Thanks to its high fiber content. Fiber adds bulk to the stool, softens it, and helps move it through the digestive tract more easily. Dates are particularly rich in soluble fiber. Soluble fibers can absorb water and contribute to bowel regularity, thereby preventing constipation (2).
4. Regulates Blood Pressure
Eating foods like dates that are high in potassium may help to keep blood pressure at a safe level. Potassium is essential for maintaining a steady sodium level in the body. Potassium helps reduce blood pressure by relaxing the walls of blood vessels and neutralizing the effects of salt. It is beneficial because of the dangers that might arise from blood pressure swings during pregnancy.
[Read: Importance Of Potassium During Pregnancy]
5. Supports Fetal Brain Development
In the early stages of pregnancy, choline is very important for the growth of the neural tube. During the later stages of pregnancy, choline is also very important, especially for the growth of the hippocampus, which is in charge of memory(3).
6. Reduces Anemia Risk
Pregnant women are at a greater risk of developing anemia because their blood volume increases during pregnancy. Iron deficiency anemia during pregnancy is linked to preterm birth and low birth weight (4). It could also contribute to postpartum depression (5). Dates are rich in iron content. Thus, eating dates will help prevent anemia during pregnancy.
7. Assists in Labor
Research has demonstrated that consuming dates during the later stages of pregnancy has a beneficial impact on the outcome of labor and delivery. Long-term labor is a big problem that can lead to death and health problems for both the mother and the baby (6). Consuming dates during late pregnancy is effective in reducing the length of labor processes and decreasing the need for oxytocin to accelerate labor. (7). Eating dates might ease the cervix and lessen the necessity for labor intervention (7).
[Read: Oxytocin During Labor]
Side Effects of Eating Dates During Pregnancy
Eating too many dates might have adverse side effects, even though they offer numerous benefits. You need to be very aware of the following potential drawbacks:
1. High Caloric Content
Overconsumption of dates, which are high in calories, can lead to weight gain. During pregnancy, putting on more weight than is recommended could lead to a big baby, pregnancy complications like gestational hypertension, or an increase in the need for a cesarean section (8). Thus, it is recommended that pregnant women eat dates in moderation as part of a healthy, well-rounded diet.
2. Blood Sugar Concerns
The high natural sugar content of dates can impact blood sugar levels. For pregnant women who have a high likelihood of developing gestational diabetes, it is advisable to consult with their doctor before having dates.
3. Potential Allergies
Dates are allergenic (9). Itching, swelling, or trouble breathing are all symptoms of an allergic response; if you experience any of these, it is critical to stop eating it and get medical help immediately.
4. Digestive Discomfort
Many people find that dates improve their digestion, but others experience bloating and gas after eating them. If a pregnant woman has a sensitive stomach, she should exercise caution when it comes to eating dates and limit her consumption.
5. Hypoglycemia Is A Possible But Very Unusual Side Effect
In very rare cases of hereditary fructose intolerance (HFI), eating dates could lead to dangerously low blood sugar levels (9).
Precaution While Eating Dates During Pregnancy
To protect yourself and your unborn child, abide by these rules before going on a date:
1. Consult With a Doctor
You should see your doctor before making any significant nutritional changes while pregnant. Depending on your particular medical condition and whether or not you are pregnant, they can offer personalized advice.
2. Monitor Blood Sugar Levels
If you are expecting or at risk of developing gestational diabetes, pay special attention to your blood sugar levels. Speak with your doctor to find out how many dates you may eat without worrying about your blood sugar levels getting too high.
3. Balance Your Diet
Incorporating dates into a balanced diet is essential. While pregnant, acquiring a wide range of nutrients from various foods is especially important.
4. Watch For Allergic Reactions
If this is your first time tasting dates, be aware of possible allergic reactions (9). If you experience breathing difficulties, edema, or itching, immediately get medical attention.
Eating Dates in Pregnancy During Summer
While eating dates is beneficial to reduce the time of labor, you might want to limit your intake in the summer as it is said to produce heat in the body. More heat is produced in the body during pregnancy because of all sorts of hormonal and physical changes. Eating dates during the summer may cause a little more heat in your body as they are warm, so if you are concerned, you may have them in moderate quantity during the late stage of your pregnancy.
[Read: What Are Heat Inducing Foods? Do They Cause Miscarriage?]
Eating Dates in Pregnancy During Winter
You can eat dates in any season if you practice moderation. Eating dates in the winter will also be beneficial, as they will help keep the nutrients up and provide you with some warmth to beat the chill.
How Does Consuming Dates During Pregnancy Aid in Labor?
All pregnant ladies wish for a healthy pregnancy and a short and easy labor. Thankfully, there are some natural ways to get a shorter labor, and eating dates is one of them.
A study was conducted at the Jordan University of Science and Technology and published in the Journal of Obstetrics and Gynecology (10). According to this study, research was conducted between two groups of women. One group ate six dates per day for four weeks before their due date. The women who ate dates had:
- Higher cervical dilation upon admission at the hospital.
- Intact membranes.
- Spontaneous labor occurred in 96% of these women, compared to women who did not consume dates.
- The first stage of labor was shorter in the date-eating group.
Ways to Eat Dates During Pregnancy
Here are some tasty and inventive ways to include dates in your pregnancy diet
1. Snack
Dates are a convenient and nourishing snack to sample. Eat ripe dates to enhance the protein composition and provide a satiating and refreshing snack.
2. Smoothies
Try adding dates to the blender for a healthy take on your favorite smoothie. Mix them with vegetables, yogurt, and fruits to make a nutritious and energizing beverage.
3. Stuffed Dates
You can prepare an appetizing treat by filling dates with nut butter, such as almond or peanut butter. It improves the flavor and augments the protein content.
4. Date Paste
Mix dates with water to make date paste. Swap out refined sugars with this all-natural sweetener in your favorite recipes.
5. Salads
For a sweet and chewy twist, include sliced dates in your salads. Savory foods like almonds and feta cheese go nicely with them.
6. Oatmeal Toppings
To add a delicious and healthy twist to your morning porridge, sprinkle sliced dates on top. You may quickly improve the taste and consistency of your morning meal by doing this.
When you are pregnant, you will need about 300 extra calories each day to gain weight so that the baby can grow properly. Instead of sugary or high-calorie, low-nutrition items, consider healthier choices for this calorie consumption. In addition to having the calories you need, dates are a good choice for a snack because they are full of vitamins and minerals. Folate, calcium, and iron are the most important nutrients for pregnant women to get, and dates can give you all of them. If you’re not sure if you should eat dates or not, you should always talk to your doctor first.
FAQ’s
1. Can Eating Dates Speed Up Delivery Process?
Studies(11) show it can. Dates can help with better dilation. It also reduces the need for intervention. The labor also started spontaneously.
2. Can Eating Dates During Pregnancy Alleviate Anemia?
Dates are an excellent source of iron. Therefore, regular consumption of dates can help alleviate anemia.
3. Can Dates Cause Constipation in Pregnancy?
Dates are easy to digest. They are rich in fiber, too. They aid in better digestion.
4. Can I Get Cavities During Pregnancy Due to Dates?
Dates are high in sugar content. Also, dates tend to stick to your teeth. This increases the risk of getting cavities.
Reference
- Dates, medjool – [https://fdc.nal.usda.gov/food-details/168191/nutrients]
- Soluble Dietary Fiber – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/]
- Choline: Critical Role During Fetal Development and Dietary Requirements in Adults – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2441939/]
- Maternal and severe anaemia in delivering women is associated with risk of preterm and low birth weight: A cross-sectional study from Jharkhand, India – [https://www.sciencedirect.com/science/article/pii/S2352771419300163]
- The association between anemia and postpartum depression: A systematic review and meta-analysis – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619471/]
- Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637148/]
- Date fruit consumption at term: Effect on length of gestation, labour and delivery – [https://pubmed.ncbi.nlm.nih.gov/28286995/]
- Gestational Weight Gain and Pregnancy Outcomes in Relation to Body Mass Index in Asian Indian Women – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477449/]
- Allergy to date fruits: characterization of antigens and allergens of fruits of the date palm (Phoenix dactylifera L.) – [https://pubmed.ncbi.nlm.nih.gov/10688430/]
- The unexpected truth about dates and hypoglycemia -[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859097/]
- The effect of late pregnancy consumption of date fruit on labour and delivery – [https://www.researchgate.net/publication/49798165]
Read Also: Are Apricots Safe During Pregnancy?
