Pregnancy is one of the wonderful periods for a woman that makes changes in the body both physically and emotionally. It is important to eat healthy food during pregnancy. The mother’s health and the fetus’s health are influenced by the nutrition that has been taken by the pregnant women. ‘
During pregnancy, women are mostly advised to have a specific diet so that they will not miss any nutrition that is needed for the healthy growth of the baby. One of the specific foods that can be taken during the pregnancy is dates.
Dates are sweet fruit that is gotten from palm trees, and they contain more nutrients that are needed for pregnant women. Most people have a doubt regarding the consumption of dates during pregnancy. This blog can help you in answering most of the doubts related to dates and pregnancy.
Nutritional value of dates
Let’s have a look at the nutritional value present in dried dates in detail:
| Nutrient | Amount |
|---|---|
|
Protein |
1.81g |
|
Carbohydrates |
75g |
|
Fats |
0.15g |
|
Sugars |
66.5g |
|
Fiber |
6.7g |
|
Potassium |
696mg |
|
Calcium |
64mg |
|
Phosphorous |
62mg |
|
Manganese |
54mg |
|
Sodium |
1mg |
|
Iron |
0.9mg |
|
Zinc |
0.44mg |
|
Folic acid |
15mcg |
Can You Eat Dates While Pregnant?
Yes, dates can be consumed during pregnancy. Based on Lauren Manaker, MS, RDN, a fertility-focused dietitian and author of The First Time Mom’s Pregnancy Cookbook; Dates have more nutrients that will help in supporting pregnancy, and they also have magnesium, iron, and calcium along with fiber.
Inadequate intake of nutrition can lead to various issues during pregnancy. Hence, dates can be a source of nutrients as they contain fibers which can reduce the constipation that happens during pregnancy.
Benefits of Eating Dates During Pregnancy
Eating dates during pregnancy can provide various health benefits. Some of the benefits include,
Fibre-rich Nutrition
Adding dates in pregnancy can have advantages to your digestive system. They contain dietary fibers that help in digestion and help in fighting constipation, which can be the main problem during pregnancy. Consuming enough fiber can also help in the maintenance of regular bowel movements and improve optimal digestive health.
Increased amount of potassium
It is commonly known that dates have large amounts of potassium. These potassium levels are necessary for the maintenance of proper heart and muscle function. The foods that are rich in potassium, like dates, are commonly recommended at the time of pregnancy and have helped in regulation of blood pressure. They also support a healthy cardiovascular system.
Source of folate
At the time of your early pregnancy, you must make sure that you consume enough folate. It is also called folic acid or vitamin B9, a certain type of nutrient that is found in dates. It helps in supporting the development of baby neutral tubes.
Additionally, it helps in preventing some birth defects. So it is recommended to include dates in the pregnancy food to make sure that you will get enough folate that can support a healthy pregnancy.
Iron-rich food
For the proper development of a baby during pregnancy, the body will need certain nutrients. One of the important nutrients essential for a pregnant woman is iron. This helps in the development of red blood cells and the transportation of oxygen to the unborn baby.
Including dates in the pregnancy diet can be advantageous, as they have more iron content. This helps in preventing the risk of iron deficiency and anemia. It is also advisable to consult a Gynecologist for a well-balanced diet plan at the time of pregnancy.
Low glycemic index food
The low glycemic index present in dates can help in a gradual and consistent increase in blood sugar levels when compared to other high glycemic index foods.
Dates can help in the regulation of blood sugar and also give a long-lasting energy without any sudden increase in blood glucose levels. So dates can be considered good for pregnancy.
Alternatives for sugar substitutes
You can add the dates to your diet if you think of decreasing the amount of refined sugar and artificial sweetener intake. Dates can be considered a natural sweetness, and they can also help you satisfy your sweet cravings.
Precautions when eating dates during pregnancy
It is important to remember some precautions when consuming dates during pregnancy. They are as follows:
Moderation
Even if the dates have many health benefits, they are rich in natural sugars and calories. So it is important to eat them in moderation as a part of a balanced diet.
Eating more dates or any food can cause weight gain. So it is advisable to keep moderation in intake of any food, especially during pregnancy.
Allergies
Pregnant women must be aware of any allergies caused by dates. If there is any allergic history to dry fruits or if you think that you may be sensitive to them, then you must stay away from dates.
Variety of diet
Even if dates are a healthy option, taking various foods during pregnancy is important for getting an adequate amount of nutrients. You must not substitute the date for other important nutrients available in vegetables, fruits, whole grains, and dairy products.
So you must follow a well-balanced diet that can help meet the nutritional needs of both mother and baby.
Hygiene
Make sure that the dates that you consume are fresh, stored properly, and also handled cleanly. Washing them before eating can help in the removal of any dirt or bacteria.
Taking the dates that are contaminated or not properly stored can cause some foodborne disease.
Can dates induce labor?
The intake of dried fruits can help in enhancing the process of labor, which may appear to be a myth. However, scientific studies have suggested that it may be true. Depending upon the amount of dates consumed during the pregnancy, the labor pain may be initiated without the need for any medical interventions. This is because dates have the capacity to stimulate natural induction.
The study that has analyzed 154 women has identified that when half of the women at the latest stage of the pregnancy have eaten dates and the other half did not eat. The group that has eaten dates had needed less help during the start or speeding up of their labor. So eating dates may help in decreasing the need for medical procedures during childbirth.
Conclusion
Pregnancy is the time when the health of a woman can be affected, and a balanced diet is essential for making sure of a healthy pregnancy. There are many foods that must be eaten, so including dates in your diet can be the best decision.
Dates can give various advantages that can help pregnant women maintain their levels of energy, improve their digestion, and also increase the healthy development of the fetus. So pregnant women can add dates to their diet to get a healthy and happy pregnancy.
Yes, the iron content in dates can help prevent anemia during pregnancy.
No, there is no evidence that dates cause preterm labor when eaten in recommended amounts.
Yes, studies show that women who eat dates may require less medical induction during labor.
Yes, dates can provide a quick energy boost during labor due to their natural sugars.
Yes, the potassium in dates supports proper muscle function during pregnancy.
