The Benefits of Eating Dates While Pregnant
It seems like EVERYONE is eating dates at the end of their pregnancy. Why are they eating dates? What are the benefits? Nutrition plays a vital role in a healthy pregnancy, and certain foods can provide immense benefits. One such food is dates–a fruit that has been consumed for centuries–is known for its various health benefits. In this blog post, we will discuss the benefits of eating dates while pregnant and how to incorporate them into your diet.
In this article we will discuss:
What are dates?
Benefits of dates and pregnancy
Incorporating dates into your diet while pregnant
Dates are nutritious and delicious and they are said to help your labor and birthing process as well. Let’s learn all about this magical fruit.
What are Dates?
Dates are a type of fruit that grows on date palms, native to the Middle East and North Africa. They are oval-shaped and come in various sizes, colors, and textures. Dates are naturally sweet and are often used as a natural sweetener in recipes.
We typically consume dates in ‘dried’ form. Dried dates are high in fiber and rich in nutrients such as fiber, potassium, magnesium, iron, and vitamins B6 and K. Dates are also a good source of antioxidants, which is said to help protect against cell damage and prevent chronic diseases.
Benefits of Dates and Pregnancy
Dates have been used for centuries to facilitate labor and promote a healthy pregnancy. Recent studies have shown that eating dates during pregnancy can provide several benefits, including:
1. Improved cervical dilation:
Dates contain compounds that can help soften the cervix, making it easier for the baby to pass through during delivery. Eating dates in the last few weeks of pregnancy can potentially reduce the need for medical interventions during labor such as induction or cesarean section.
2. Reduced labor time:
Eating dates during pregnancy has been linked to a shorter duration of labor. Researchers are beginning to think that date fruits affect oxytocin receptors and help the uterine muscles respond better to your own oxytocin. This pretty much means you will have more effective uterine contractions during labor.
3. Increased nutrient intake:
Dates are extremely nutritious. They contain a high percentage of carbohydrates, B vitamins, calcium, magnesium, and potassium. They also have 15 types of salts and minerals, proteins, and vitamins. They are also a great source of fat.
4. Reduced risk of complications:
Dates have been shown to have anti-inflammatory properties. Research shows consuming dates in the later stage of pregnancy can help reduce the risk of complications such as pre-eclampsia and postpartum bleeding (or hemorrhaging).
Risks of Consuming Dates
The most obvious risk of consuming dates only comes into play if you are allergic. Most practitioners will advise against consuming dates if you have any sort of allergy.
If you have diabetes or gestational diabetes research says consuming dates in moderation is generally safe. Due to the natural sweetness and high carbohydrate content of dates blood sugar levels can spike. If you have any concerns about your blood sugar levels talk to your health care provider before consuming dates.
When Should You Start Eating Dates During Your Pregnancy?
Researchers have found there are benefits to consuming dates around the 36th week of pregnancy. Most studies suggest consuming 3 to 4 larger pitted dates or 6-8 smaller pitted dates daily. The total amount does not need to be consumed in one sitting.
Dates, however, can be consumed at any time as they are a great snack! They are high in carbohydrates making them a good source of energy during labor too.
My Favorite Date Recipe
NO-BAKE PEANUT BUTTER DATE ENERGY BLISS BALLS
This recipe is so SIMPLE and YUMMY. If you like peanut butter and all of the additional ingredients I guess…I also love making this snack for breastfeeding parents. The carbs, the oats, the natural sugars are perfect for a quick snack.
There are so many date recipes for smoothies, etc online–find what you like best!
Here is my recipe (makes about 16 balls):
10-12 medium sized pitted dates
½ cup all-natural peanut butter (you can substitute any nut butter here)
¼ cup rolled oats
2 tablespoons ground flax
¼ teaspoon cinnamon
A pinch of salt
Remove the pitts from the dates and place them in a food processor (using a high-speed blender could work, but you want to make sure you don’t over blend them)
With the S blade attachment in the food processor blend until the dates are broken apart and form a sticky ball
In the same food processor add the peanut butter, oats, flax, cinnamon, and salt
Process those together until the mixture becomes crumbly in texture (this will take about 2 minutes)
Press the mixture between your fingers to make sure it sticks together
If the mixture is too dry, add 1-2 tbsp of nut butter
If the mixture is too moist, add 1-2 tbsp of oats
Use any kind of spoon or scoop to bring the mixture into your hands, then roll into balls
Place the balls on a baking tray, plate, or tupperware
Move balls to the fridge to firm up before eating (you can place them in the freezer for faster firming too)
These bliss balls can be stored in the fridge for a week, or the freezer for up to 3 months!
Dates are an amazing, nutritious, and delicious food that can provide several benefits during pregnancy & beyond. They can help improve cervical dilation, reduce labor time, increase nutrient intake, and reduce the risk of complications.
Find a recipe that you LOVE and reap the benefits of eating dates in pregnancy.
Sources
Al-Kuran O, Al-Mehaisen L, Bawadi H, Beitawi S, Amarin Z. The effect of late pregnancy consumption of date fruit on labour and delivery. J Obstet Gynaecol. 2011;31(1):29-31. doi: 10.3109/01443615.2010.522267. PMID: 21280989.
Dekker, R. (2021, March 19). Ebb 128 - inducing labor with castor oil and dates. Evidence Based Birth®. https://evidencebasedbirth.com/ebb-128-inducing-labor-with-castor-oil-and-dates/