How Many Dates Should I Eat A Day During Pregnancy

A very common question is how many dates should I eat a day during pregnancy? Well, that totally depends. Are you wondering what your options are and if dates will benefit your pregnancy? Or do you have an aversion to dates and think they’re just some horrible things that could possibly harm your baby ostracize you from all the other pregnant woman in the world or maybe even get you on

one of those crazy reality TV shows about women with unusual cravings? Dates can be used as a substitute to other sweets that require less calories. There are many benefits of dates during pregnancy. You have probably heard a lot of advice on eating dates in your pregnancy. You don’t want to overdo it while you are pregnant. It’s important to eat dates during pregnancy, but knowing

the proper amount is paramount. Everyone knows the health benefits of dates – they are sweet, sticky, and super nutritious. Most dates sold in stores—like Medjool and Deglet Noor—are pitted and do not have skin. In fact, most pit dates will be soft and easy to eat right out of the box. Some people think that these are better than the dates with pits because they taste better without the skin.

How Many Dates Should I Eat A Day During Pregnancy

How Many Dates Should I Eat A Day During Pregnancy? Did you know that eating a sufficient amount of dates per day during pregnancy is beneficial for both mother and baby? Dates can help to improve the health of your newborn and prepare you for birth. In this article, we will take a look at the benefits of consuming dates during pregnancy. Dates are good for the health of pregnant women.

When it comes to sweet and healthy snacks during pregnancy, you can’t go wrong with dates.

If truth be told, this dried fruit might not be on your radar. Yet, eating a handful of dates is more nutritious than some realize.

Here’s a look at a few benefits of eating dates during pregnancy, including how this fruit may affect labor.

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.

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.

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.

	RDA PER DAY	PER 100G
Folate	600mcg	15mcg
Iron	27mg	0.9mg
Vitamin K	90mcg	2.7mcg
Magnesium	350-360mg	54mg
Potassium	2900mg	696mg

Benefits Of Dates During Pregnancy

Here are a few specific benefits of eating dates during pregnancy:

1. Provide energy: During pregnancy, you need more energy than usual. Consuming a handful of dates every day will supply the required sugars, along with other nutrients.

2. Relief from constipation: As dates are rich sources of fiber, they keep the digestive system healthy and help to relieve pregnancy-related constipation. They make the tummy full, reduce cholesterol levels, and help maintain a healthy weight.
3. Proteins produce amino acids: Dates can provide some amount of proteins to the diet, which is required to build amino acids needed for body growth.

4. Helps in preventing birth defects: Dates are a good source of folate. Folate prevents congenital defects related to the brain and spinal cord. CDC recommends folate supplements and intake of folate-rich foods before and during pregnancy, to prevent congenital disabilities.
5. Vitamin K for the baby: Babies are born with low Vitamin K, which aids in clotting and bone development. If the mother consumes dates during and after pregnancy, the baby may get some amount of this vitamin through breastmilk.

6. Contains iron: Dates contain some amount of iron and may aid in the prevention of anemia during pregnancy. Iron maintains hemoglobin in the body and strengthens both yours and your baby’s immunity.
7. Maintains water-salt balance: Dates contain potassium, which maintains water-salt balance, regulates blood pressure, and avoids muscle cramps. The deficiency of this mineral could increase the risk of blood pressure, cardiovascular diseases, and stroke.

8. Bones and teeth in the baby: Magnesium is another essential mineral as it helps in the formation of teeth and bones in the baby. It also regulates your blood sugar and blood pressure levels. Dates help in preventing magnesium deficiency in pregnancy, which may otherwise increase the risk of chronic hypertension, preeclampsia, placental dysfunction, and premature labor.

Side Effects of Eating Dates When Pregnant  

Dates are a pretty innocuous food, not to mention common in many cultures across the globe. If you’re a fan of dates, there’s only one main consideration when it comes to enjoying the fruit. 

Dates are high in natural sugar. While this is great for snacking and fueling up before exercise, it is also a major consideration for those who need to limit carbohydrates for medical reasons.

If you have a condition such as diabetes, including gestational diabetes, keep in mind that dates are a concentrated source of carbohydrate, and be mindful of your portion size. 

Note: For those who have been instructed to track carbohydrate servings by their medical provider or registered dietitian, one date counts as one carbohydrate serving.

What Kind of Dates Are Best for Pregnancy? 

Dates come in all shapes, sizes, and colors. The most popular types of dates include Medjool, Deglet Noor, Halawi, and Barhi (source: Epicurious). In the US, most dates found in grocery stores are either Medjool or Deglet Noor.

You can tell these two particular types of dates apart by size alone, as Medjool dates are much larger than the Deglet variety.

Chinese red dates are the only variety that contain vitamin C, making them a better choice if you’re not eating much other fruit. Aside from this difference, there’s not much that makes one date variety better than the rest, even during pregnancy. 

Each date variety has its own texture (ranging from soft and moist to dry and chewy) and taste, but since they offer similar nutrition and health benefits the “best” type of date is the one that you like best!

 

How Many Dates During Pregnancy Should I Eat Each Day?

Six dates per day is the magic number—provided that you’re eating smaller deglet noor dates.

• Deglet noor dates are about 1 inch long.
• Medjool dates can be up to 2 inches long.

If you’re eating medjool dates, you only need about 3 dates to reach the 75 grams recommended in the studies.

Not sure which type of date you have in your refrigerator? It’s probably a deglet noor. They account for over 90 percent of the dates grown in the USA.

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.

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.

Precautions when eating dates during pregnancy

Dates are not only healthy, but also safe to eat during pregnancy. There’s no evidence suggesting that dates have a negative effect during the first, second, or third trimester of pregnancy.

Quite the opposite, actually: Eating dates can have a positive effect and help you feel better, especially if you’ve been dealing with low energy or constipation.

Because of the rumors about dates making for easier labor — more on that in a second — some people may try them for the first time while pregnant.

For this reason, one precaution is the (very unlikely) risk of having an allergic reaction to dates. Signs of a reaction include tingling, itchiness, or swelling around your mouth or tongue. If these symptoms develop, stop eating dates immediately.

Keep in mind that dates are also high in carbohydrates and calories, so don’t go overboard if your OB has told you to watch your calorie intake or blood sugar. Limit yourself to six dates a day.

Can dates help your labor?

The date palm tree is a native plant in the Middle East, so while dates aren’t a staple food in the United States, they are in that part of the world — and have been for millennia.

Dates have long been believed to have therapeutic benefits (anti-inflammatory, antioxidant, anti-tumor). Another purported benefit is the ability of dates to improve labor.

Eating this dried fruit to enhance the labor experience may seem like an old urban (or, rather, ancient) myth, but according to researchers, there’s some evidence to back up this claim. So depending on how many dates you eat during pregnancy, your labor could start without the help of medication since dates are believed to promote natural induction.

In a 2011 study, researchers had 69 pregnant women eat six dates a day for 4 weeks leading up to their estimated delivery dates. The study also consisted of 45 pregnant women who didn’t eat any dates prior to their delivery dates.

At the conclusion of the study, researchers discovered that the women who ate six dates a day for 4 weeks had a shorter first stage of labor, a higher mean cervical dilatation, and more had intact membranes upon arrival at the hospital. (In other words, their cervix was more ripe for giving birth.)

Additionally, 96 percent of the women who ate dates experienced spontaneous labor compared with only 79 percent of the women who didn’t eat dates.

A more recent study of 154 women compared 77 who ate dates late in their pregnancy and 77 who didn’t. Researchers found that the date eaters had significantly less need for medical intervention to induce or expedite labor compared to those who didn’t eat any dates.

Based on these findings, researchers believe that eating dates could reduce the need for labor induction. More research is needed to confirm it would benefit all women. (But it sure wouldn’t hurt to nibble on a few a day leading up to your due date!)

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.

More Evidence Supporting Dates During Pregnancy

Three separate studies suggest that eating dates during pregnancy can help you have an easier labor and birth—and all three studies have fairly consistent results.

1. According to this study, women who ate six dates a day for the four weeks leading up to their due date were:

• 74% more dilated than non-date eaters at admission to birthplace
• 38% more likely to have intact membranes
• 21% more likely to spontaneously go into labor
• 28% less likely to use prostin/oxytocin to induce labor

Additionally, the date eaters had:

• 77% shorter first stage of labor

2. Published in the Journal of Midwifery & Reproductive Health, this study looked at date consumption in late pregnancy as it related to cervical ripening, and found that women who ate 70-75 grams of dates per day after 37 weeks pregnant had:

• 50% higher Bishop scores at admission to birthplace
• 43% lower rates of cesarean section
• 51% lower rates of vacuum/forceps

Plus, the date eaters were

• 55% less likely to use oxytocin to induce labor
• 68% more likely to have a successful vaginal delivery after labor induction

3. Published in the Journal of Obstetrics and Gynaecology, this study supported all the initial findings. The authors concluded that:

“Dates fruit consumption during late pregnancy has been shown to positively affect the outcome of labour and delivery without adverse effect on the mother and child.

Benefits Of Dates During Pregnancy

1. Provide energy: During pregnancy, you need more energy than usual. Consuming a handful of dates every day will supply the required sugars, along with other nutrients .

2. Relief from constipation: As dates are rich sources of fiber, they keep the digestive system healthy and help to relieve pregnancy-related constipation. They make the tummy full, reduce cholesterol levels, and help maintain a healthy weight 
3. Proteins produce amino acids: Dates can provide some amount of proteins to the diet, which is required to build amino acids needed for body growth.

4. Helps in preventing birth defects: Dates are a good source of folate. Folate prevents congenital defects related to the brain and spinal cord. CDC recommends folate supplements and intake of folate-rich foods before and during pregnancy, to prevent congenital disabilities .
5. Vitamin K for the baby: Babies are born with low Vitamin K, which aids in clotting and bone development. If the mother consumes dates during and after pregnancy, the baby may get some amount of this vitamin through breastmilk.

6. Contains iron: Dates contain some amount of iron and may aid in the prevention of anemia during pregnancy. Iron maintains hemoglobin in the body and strengthens both yours and your baby’s immunity.

7. Maintains water-salt balance: Dates contain potassium, which maintains water-salt balance, regulates blood pressure, and avoids muscle cramps . The deficiency of this mineral could increase the risk of blood pressure, cardiovascular diseases, and stroke.

8. Bones and teeth in the baby: Magnesium is another essential mineral as it helps in the formation of teeth and bones in the baby. It also regulates your blood sugar and blood pressure levels. Dates help in preventing magnesium deficiency in pregnancy, which may otherwise increase the risk of chronic hypertension, preeclampsia, placental dysfunction, and premature labor 

Health Benefits Of Dates

Dates are a type of palm tree fruit and they come from the same family as Palms. They are one of the oldest cultivated fruits and due to this, they have many health benefits linked to them. Dates are a popular fruit in North Africa and the Middle East, where they’re known as a “natural sweet,” and are sometimes referred to as the “bread of the desert”. This is because they are full of vitamins and minerals that help keep us healthy and happy. Here are some health benefits of dates.

1. Very nutritious

Dates have an excellent nutrition profile.

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving of Medjool dates provides the following nutrients

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 15% DV
• Magnesium: 13% DV
• Copper: 40% DV
• Manganese: 13% DV
• Iron: 5% DV
• Vitamin B6: 15% DV

Dates are also high in antioxidants, which may contribute to many of their health benefits

SUMMARY

Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are dried fruit.

2. High in fiber

Getting enough fiber is important for your overall health.

With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake 

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool

In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates

Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating

For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food

SUMMARY

Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar.

3. High in disease-fighting antioxidants

Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases.

Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease

Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content

Here’s an overview of the three most potent antioxidants in dates:

• Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer
• Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration
• Phenolic acid: Known for their anti-inflammatory properties, phenolic acids may help lower the risk of cancer and heart disease 

SUMMARY

Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes.

4. May promote brain health

Eating dates may help improve brain function.

Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s

Additionally, other studies including animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain

When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease

One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them

The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids

However, more human studies are needed to confirm the role of dates in brain health.

SUMMARY

Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which may be important for preventing Alzheimer’s disease.

5. May promote natural labor

Dates have been studied for their potential to promote and ease late-term labor in pregnant people.

Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They may also be helpful in reducing labor time

An older meta-analysis from 2011 looking at studies where pregnant people took dates prior to their due date found those who ate dates were in labor for less time than those who did not eat them, but also notes that the link between eating dates and a faster delivery needs to be researched further

A 2017 study of 154 pregnant people found that those who ate dates were much less likely to be induced compared to those who did not.

A third study found similar results in 91 pregnant people who consumed 70–76 grams of dates daily starting the 37th week of pregnancy. They were in active labor for an average of 4 fewer hours than those who did not eat dates

Although eating dates appears to help promote labor and reduce labor duration, more research is needed to confirm these effects.

The role dates may have in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes labor contractions during childbirth

Additionally, dates contain tannins, which are compounds that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor

SUMMARY

Dates may promote and ease natural labor for pregnant people when consumed during the last few weeks of pregnancy.

6. Natural sweetener

Dates are a source of fructose, which is a natural type of sugar found in fruit

For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide.

The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio.

For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.

It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation.

SUMMARY

Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

7. Other potential health benefits

People claim dates have a few other health benefits that have not yet been extensively studied.

• Bone health: Dates contain several minerals, including phosphorus, calcium, and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis
• Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber, and antioxidants. Thus, eating them may support diabetes management

Although these potential health benefits are promising, more human studies are needed before conclusions can be made.

SUMMARY

Some claim dates promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.