Eating dates on an empty stomach can offer several health benefits, especially when breaking a fast or starting the day. Here's what recent sources indicate:
A gentle transition after a fast
- Dates are rich in natural sugars (fructose, glucose) which provide quick energy without shocking the body.
- They help to stabilize blood sugar and prevent excessive cravings after a period of food deprivation.
Digestive support
- Thanks to their high fiber content (≈7.3 g/100 g), dates facilitate intestinal transit and can prevent constipation related to fasting.
- They are easy to digest , which helps to gently "wake up" the digestive system.
Brain energy and concentration
- The natural sugars in dates nourish the brain, improving concentration and mental responsiveness after a period without energy intake.
Essential micronutrient intake
Dates are rich in:
- Potassium (≈696 mg/100 g) – regulates blood pressure
-
Magnesium – supports muscle and nerve function
- Iron – fights anemia and fatigue
Satisfying effect without excess calories
Despite their sweet taste, they have a low glycemic index and provide a feeling of satiety, which can help avoid snacking and manage weight.
The key takeaway: Dates are an excellent nutritional choice for breaking a fast or starting the day. They provide energy, fiber, minerals, and digestive comfort, while being naturally sweet and satiating.
Other benefits of eating dates on an empty stomach
The famous tennis player Novak Djokovic is known to snack on dates between sets. They offer a significant amount of fiber and valuable vitamins to provide energy to your body.
Dates are the fruit of the date palm , native to Iraq, and have been a staple food in the Middle East for centuries.
Fresh dates are primarily sold in producing countries. In France, dried dates are widely consumed as a snack or energy treat.
There are several varieties of dates with very different tastes, shapes, and textures. The "Deglet Nour" and "Medjool" are the most renowned for their flavor.
1. Energy source
Dates are an excellent source of energy for athletes, with 280 calories per 100g. If you're trying to lose weight, be mindful of your consumption: they are high in calories. Dried dates contain more calories and sugar than fresh dates.
They contain a lot of carbohydrates (around 65% ), some protein, and almost no fat. Dates are rich in vitamins and minerals that are beneficial to the body.
Nutritional value per 100g of dried dates:
- Calories : 280
- Protein : 2 g
- Carbohydrates : 65 g
- Lipids : 0.25 g
- Fiber : 6 g
- Potassium : 700 mg
- Magnesium : 50 mg
- Calcium : 45 mg
- Iron : 1 mg
This nutritional analysis shows that dates are a good source of fiber, potassium, and iron. They also provide vitamins and antioxidants that are beneficial to health.
2. Source of antioxidants
Antioxidants help fight free radicals , which are unstable atoms. In excess, they contribute to premature aging, cancer, and certain diseases.
Adding antioxidant-rich foods to your diet is essential for protecting your body. Dates contain several types of antioxidants with anticancer , anti-inflammatory, and antimicrobial properties.
Eating a few dates as a snack is a healthy alternative to cookies, pastries and cakes.
3. Protects the brain
Scientific studies show beneficial effects of dates on the brain. Antioxidants such as flavonoids protect against inflammation.
Neurodegenerative diseases such as Alzheimer's and Parkinson's are linked to chronic inflammation of the brain. Alzheimer's leads to a progressive loss of cognitive functions.
Eating dates on an empty stomach may offer protection against oxidative stress and brain inflammation.
A study on mice showed that date supplementation improved learning ability , spatial memory, and reduced anxiety.
4. Natural sugar
Date paste is an excellent alternative to white sugar in your recipes. It is made from natural sugar, fructose .
The glycemic index (GI) measures the impact of a food on blood glucose (blood sugar) levels. The lower the GI, the less it raises blood glucose.
Date paste has a glycemic index (GI) of 55 , considered moderate . In comparison, white sugar has a high GI of 68. To lose weight, opt for natural alternatives such as date paste, honey, or coconut sugar.
5. Improves digestion
Fiber is essential for good digestion, weight control, and preventing constipation.
Fiber is not digested and feeds the healthy bacteria in the gut microbiota . Fruits, vegetables, and legumes are the best sources of fiber.
The recommended daily intake is 25 to 30 g of fiber. 100 g of dates provides 6 g, which is approximately 20% of the daily requirement.
Eating a few dates on an empty stomach in the morning promotes digestion and supports intestinal health.
6. Improves cholesterol
The fiber and antioxidants in dates protect your cardiovascular system.
Soluble fibers form a "gel" that captures bad LDL cholesterol and eliminates it in the stool.
LDL cholesterol forms deposits on the walls of arteries, hindering blood flow and increasing the risk of heart attack or stroke.
Two dates contain 3g of fiber. Consuming them regularly can help lower your LDL cholesterol levels.
7. Contributes to bone health
Dates contain potassium, copper, manganese, as well as calcium and magnesium in smaller quantities.
These nutrients are important for bone health . Silicon, vitamin K, and boron are also essential for skeletal development.
A varied diet provides these nutrients and helps prevent osteoporosis .
8. Improves hair health
Dates are a good source of iron, with 1 mg per 100 g. The daily requirement is 10 to 15 mg .
Iron is essential for producing hemoglobin , which carries oxygen throughout the body.
Eating dates on an empty stomach can improve blood circulation to the scalp. Consuming iron-rich foods can reduce hair loss and stimulate hair growth.
9. Improves diabetes
Type 2 diabetes is a common disease caused by a chronic excess of sugar in the blood.
A diet too high in sugar or fat depletes the blood sugar regulation system, leading to hyperglycemia.
Some natural products like dates may help control diabetes, as they do not have notable side effects.
Dates are believed to promote insulin production to restore normal blood sugar levels thanks to their active compounds.
10. Beneficial effect during pregnancy
If you are expecting a baby, eating dates regularly may shorten the duration of labor according to some studies.
91 women who consumed 70 to 76 g of dates per day, 3 weeks before delivery, reduced the duration of labor by several hours.
These results are promising but need to be confirmed in a larger number of women.
11. How to consume them?
Dates are ideal as a snack to combat hunger pangs . Mix them with almonds or walnuts for an energizing pre-workout snack.
Add some to oat and berry muesli for breakfast to start your day off right. The fiber increases satiety and prevents hunger pangs before lunchtime.
Replace sugar with date paste in your recipes: it lowers the glycemic index and adds moisture. 100g of sugar is equivalent to approximately 50g of date paste.
It is ideal in homemade cereal bars and energy balls thanks to its sticky texture.
Eating dates on an empty stomach allows you to fully benefit from their nutrients. In general, it is best to consume fruit on an empty stomach and not at the end of a meal.
Warning: drying destroys the vitamin C in fresh dates.
Key points to remember
Dried dates are a healthy fruit and easy to incorporate into your daily diet, especially on an empty stomach to start the day well.
Consume them in moderation: they provide 280 calories per 100g.
Excellent source of energy before or during sport to improve your endurance and tone.
Their antioxidants could prevent neurodegenerative diseases like Alzheimer's and protect your brain.
Rich in fiber, they improve digestion and reduce LDL cholesterol.
The duration of labor could be reduced by consuming approximately 70g of dates per day 3 weeks before the due date.
Replace sugar in your recipes with date paste for a natural alternative.
Feel free to eat a few dates a day, on an empty stomach or as a snack: they are delicious and good for your health.
See also:
