There are many studies out there linking great benefits to consuming dates in pregnancy. In this post we are going to talk about what these benefits are, how to go about consuming dates in pregnancy, simple snacking tips, and the studies that talk about dates in relation to labor. First we are going to look at what a date actually is, then move onto why mamas should be eating dates in pregnancy.
What exactly are Dates?
Dates are a delicious, sugary fruit that is high in carbs, fat, salts, minerals, proteins, fiber and vitamins.
Dates are…
-high in Vitamin C, Niacin, Potassium, Thiamine, Riboflavin, Vitamin A, phytochemicals and more!
They are an excellent choice of consumption at any stage in life, but especially in pregnancy. Here is why.
The Benefit of Eating Dates in Pregnancy
Let’s begin by having a discussion on the things mothers report occurring when eating dates throughout pregnancy that have prompted further studies into these topics.
-Can help prevent anemia
-Helps control blood pressure
-Helps manage nausea
-Helps expel toxins
-Speeds labor process
-Delivery before 43 weeks
-Aids in immune resistance
-Improves Calcium absorption
Again, there is not always concrete evidence supporting these claims, but they have been experienced by many mothers who consumed dates in pregnancy. There were most likely other factors that contributed to this as well.
What Studies are Showing
Not only do dates have a lot of anecdotal evidence surrounding them, but they also have many studies dedicated to them. While not all of these studies are perfect, I think it is worth noting these different benefits that have been recorded.
Here are the findings:
-Eating dates in pregnancy can speed the progression of labor, leading to a lower use of induction methods in hospital settings
-The first stage of labor can be significantly shortened through date consumption
-Cervical dilation occurs at a greater pace in women that consumed dates during this study.
(You can read more about my thoughts on cervical dilation here)
-Spontaneous labor may be more likely to occur within the hospital timeframe, reducing the “need” for induction.
-Eating dates in pregnancy can decrease the likelihood of PROM.
Effects of consuming date fruits (Phoenix dactylifera Linn) on gestation, labor, and delivery: An updated systematic review and meta-analysis of clinical trial
This meta-analyses study pooled data from 11 other studies and gained these findings:
-Consuming dates from 37 weeks onward, 70 g of dates/ day, or consuming dates for 20 days lead to a decreased gestation, meaning that babies were less likely to go over their “due dates.”
-Cervical dilation was increased
-1st stage of labor was decreased
-Pushing stage was decreased
Why is it so Effective to be Eating Dates in Pregnancy?
While there are many other studies we could look at, these two show that eating dates in pregnancy tends to have a positive effect on the labor process.
How to Eat Dates During Pregnancy
How many dates should I eat?
The main recommendation is to eat 6 dates per day beginning at 36 weeks of pregnancy, but it is also okay to consume dates before this. Do not worry, they are not going to induce labor, they just help it along if the cervix has already begun softening.
Are Dates Safe to Eat During Pregnancy
As stated above, dates won’t induce labor, they mainly help it along, so they are okay to eat throughout pregnancy.
There are three instances where care should be taken in date consumption:
-Gestational Diabetes: Since dates are super high in carbohydrates, it would be smart to check with your dietician or doctor before consuming these since they could cause blood sugar issues.
-Blood sugar issues: If you have blood sugar issues in general, know that eating several dates at one time could spike your blood sugar. Try pairing dates with protein in order to avoid this spike.
-Allergies. If your body shows any signs of allergies towards dates then it goes without saying that they should be avoided.
Snack Ideas
Here are just a couple snacking ideas to make consuming all of those dates more fun!
-Dark Chocolate Dipper Dates with previously soaked almonds stuffed in the middle
-Cheese stuffed dates
-Dates used as the sweetener in a smoothie or protein shake
-Dates mixed in yogurt/cottage cheese with honey
I have also attached below a recipe for Date Brownies!
Date Brownie Recipe
Date Brownies
Ingredients
- 8-10 soft dates
- 1 cup sprouted oats
- 2 eggs
- 1/3 cup coconut oil or butter
- 1/4 cup coconut sugar or maple syrup
- 1/2 cup cacao powder
- 1/4 cup chocolate chips
- 4 scoops collagen
- 2 TBS milk
- 1 tsp vanilla extract
- 1/2 tsp baking soda
- 1/4 tsp salt
Directions
- Preheat oven to 350 F
- Place dates and 1 TBS milk in food processor or blender and blend until dates are fully broken down into small pieces
- Pour sprouted oats in food processor or blender and blend.
- Combine all ingredients except for the chocolate chips in a mixing bowl, mixing until all ingredients are smoothly combined together.
- Fill a small pot with an inch of water and bring to a simmer.
- Place heatproof bowl on top of pot with chocolate chips and 1 TBS milk inside, stirring until smooth. You can add more milk if needed, 1 tsp at a time.
- Fold melted chocolate into the brownie mixture.
- Pour into a parchment lined 8 by 8 baking dish (or cover the bottom of the dish with butter if you don’t have parchment paper)
- Bake for 22-25 minutes.
