If you are an expectant mother, you may have heard about the health benefits of Medjool dates and their important nutrients, especially during the third trimester. But why exactly are they considered the ultimate sweet treat and support for pregnant women? Let’s explore the remarkable benefits dates offer during this crucial stage of pregnancy!
Medjool Dates: A Labor-Friendly Superfood
Medjool dates have been known for their potential to impact labor and delivery positively. Note: Eating dates during pregnancy Is encouraged for women’s Improve reproductive health and safe to eat during pregnancy! Research published in the journal of midwifery suggests that women who ate dates had:
- lshorter labor durations
- lessneed for pitocin (a hormone often used to induce or augment labor)
- less tearing (as dates aid in cervical ripening: softening and opening the cervix in preparation for birth)
Medjool dates contain natural compounds and natural sugars that support uterine contractions and encourage cervical dilation. Please note: they should not be considered a substitute for medical interventions. But, you can include Medjool dates in your diet to help promote favorable conditions for childbirth.
A Sweet Snack with Low Glycemic Impact
It’s no secret that cravings for sweet treats can intensify during pregnancy. Eat dates! Medjool dates offer a naturally sweet and satisfying option without causing drastic blood sugar spikes. Furthermore, you can pair them with foods like nut butters or raw pumpkin seeds for blood sugar balance.
Medjool dates have a relatively low glycemic index. This in thanks to their high fiber content, which casues them to digest more slowly, resulting in a gradual and steady increase in blood glucose levels. A serving size of about 4 dates has a glycemic index of around 42.
Quick recap! The glycemic index (GI) measures how quickly a food can raise blood sugar levels. The lower a food falls on the glycemic index, the less impact it will have on blood sugar. Need help with blood sugar – start here!
I recommend my patients prioritize fruit that falls in the low-glycemic range of 0-55. This slow-release effect can be beneficial in managing blood sugar levels and avoid unwanted spikes. This is particularly true for women with gestational diabetes or those monitoring their blood sugar during the final trimester.
10 ways to Incorporate Medjool Dates into Your Diet
Clearly the incredible benefits of Medjool dates during the third trimester are worth exploring! Now, let’s discuss some delicious and creative ways to include them in your diet!:
1. Majestic Medjool Date Smoothie
Kickstart your day with a nourishing and blood sugar-friendly smoothie. Blend together Medjool dates, bananas, oats, frozen kale, mixed berries, almond butter, almond milk, and protein powder. This combination provides the perfect VPFC blend. The fiber content in Medjool dates slows down the absorption of sugars. This promotes a gradual rise in blood sugar levels, which give you steady energy. Grab the full recipe for this energizing and delicious smoothie here!
2. A Savory Snack
Enjoy a delightful and satiating snack by slicing open Medjool dates and smearing with cream cheese and a sprinkle of crushed pistachios. The healthy fats from the cream cheese and pistachios helps slow down the digestion and absorption of carbohydrates from the dates. Additionally, this combo helps maintain stable blood sugar levels and provides a satisfying snack option.
3. Sweet Surrender
Indulge your sweet tooth with almond butter, dark chocolate, and flakey sea salt-stuffed Medjool dates. The combination of dates with nut butter offers a balance of carbohydrates and healthy fats. Therefore, it will also slow down the release of sugars into the bloodstream. This provides a more gradual impact on blood sugar levels. Lastly, the addition of dark chocolate and sea salt provides a rich and decadent flavor without adding excess sugar!
Get creative in the kitchen with Medjool dates and experience the versatility they offer. Utilize them as natural sweeteners in some delicious blood-sugar balanced recipes like:
4. Add dates to this homemade protein bar recipe
5. Enjoy dates in your favorite smoothie combo
6. Try dates in this yummy 4-ingredient date caramel dip.
7. Smear them!
I smear this caramel on sweet potato toast to pair with my eggs in the morning and it makes for the most decadent, blood sugar balanced meal!
8. A savory take on dates; wrap them in Prosciutto
9. Chopped into a salad!
The combination of bitter salad greens with savory goat cheese and sweet dates in the ultimate combination for me.
10. This Muesli is a fiber-rich cereal alternative that is sweet but from dates, instead of added sugar. It’s a great breakfast starter to add with Greek yogurt
To recap, dates are a great option for a low glycemic sweetener because they are naturally rich in vitamins minerals, and fiber. They also offer a lower-glycemic, higher fiber alternative to refined sugars. Start eating dates in your third trimester, 3-4 weeks prior to your due date; aim for 6 dates a day. As a mama-to-be, the third trimester marks a critical stage as you prepare for childbirth and nourish yourself and your baby before your due date. Plus, Medjool dates have an added benefit; they are rich in potassium and low in sodium, which can also support blood pressure!
Medjool dates can be your delightful companion during this time. Dates can encourage a smoother labor experience and offering a naturally sweet, yet low-glycemic snack option. Embrace the goodness of Medjool dates by incorporating them into your diet, during your pregnancy journey. For more delicious recipes and inspiration, check out Whitness Nutrition for salted caramel date chocolates and date caramel. Dates have never tasted so good!!
Need more support for your pregnancy, conception or postpartum health? Book a discovery call with Whitney Stuart, dietitian of Whitness Nutrition.
