Dates may be the most popular fruit in the Middle East and North Africa, and they are cherished in both culinary and traditional medicine practices. Historically used to treat fever and promote wound healing, dates are also believed to have benefits for those preparing for childbirth.
Myth or fact?
You may have heard that eating dates in the later stages of pregnancy can have positive effects for labor and delivery. Some people believe that eating dates might shorten labor or increase the chances of a vaginal birth.
Unfortunately, there’s just not enough evidence to fully support these claims. A meta-analysis of the research indicates that the consumption of dates can significantly reduce the active phase of labor and improve Bishop scores – a measure of the cervix’s readiness for labor. However, date consumption shows no effects on the frequency of cesarean sections or the different stages of labor.
Despite the mixed scientific evidence, there are still plenty of good reasons to enjoy these sweet treats.
Traditional Chinese Medicine
According to Traditional Chinese Medicine, the combination of dates and walnuts is not just delicious; these whole foods have healthful properties. Walnuts, for example, possess warming properties that rid the body of cold-fortifying qi, yang, and our fundamental essence called jing.
Naturally sweet foods have harmonizing effects on the body, simultaneously energizing and relaxing it, according to Paul Pitchford’s Healing with Whole Foods. Highly sweet foods like dates can build the body’s strength, providing easily accessible calories that supply energy and prevent physical weakness for people in labor.
Are dates safe to eat during pregnancy?
Dates can be safely enjoyed in moderation by people with diabetes mellitus or gestational diabetes because of their low glycemic index. In fact, when the carbohydrates from dates are eaten with the fat and protein found in walnuts, this combination of macronutrients slows the glycemic response, helping to keep blood sugar levels controlled. Additionally, snacking on naturally sweet foods like dates may help curb sugar cravings.
What other benefits do dates have?
Constipation is a common complaint during pregnancy. The American College of Obstetricians and Gynecologists recommends aiming for 25 grams of dietary fiber daily to prevent it. Whole grains, vegetables, and fruits are excellent sources of dietary fiber. Dates are rich in fiber. A serving of dates contains 3 grams of fiber, over 10% of ACOG’s daily recommendation. When combined with walnuts, known in Traditional Chinese Medicine for gently treating constipation, dates can help keep you regular.
Adequate hydration is also crucial for preventing constipation. Check out some natural ways to hydrate.
Dates are nutrient-rich foods containing vitamins, minerals such as potassium and magnesium, and antioxidants. This makes dates an excellent choice when considering a balanced and varied diet during pregnancy.
Simple Walnut-Stuffed Dates
This recipe uses Medjool dates, which are large and plump with sticky, brown flesh. They have a very sweet taste with notes of caramel.
Ingredients
- 20 Medjool dates
- 20 walnut halves (You can substitute pecans, cashews, pistachios, almonds, or a teaspoon of any nut or seed butter you prefer.)
- ½ teaspoon ground cinnamon
- A pinch (or two!) of flakey sea salt
- Optional: a sprinkling of dark cocoa powder, desiccated coconut flakes, or lemon zest
Preparation
- Make a lengthwise slit in each Medjool date to remove the pit. Be careful not to cut the date in half completely – you want to create a pocket to stuff with the walnut.
- Toast the walnuts to enhance their flavor. (You can skip this step if you’re short on time.)
- Oven method: Preheat your oven to 350°F (175°C). Place the walnut halves on a baking sheet and toast them in the oven for about 5-7 minutes until they become fragrant and slightly golden.
- Microwave method: Create a single layer of nuts using a microwave-safe plate—microwave for one minute at a time, stirring in between, until toasty. Remember to protect your hands, the plate will be hot!
- Sprinkle ground cinnamon and a pinch of salt onto the dates’ sticky inner flesh. The cinnamon adds warmth and a subtle spice, while the salt balances the sweetness.
- Once the walnuts are toasted and slightly cooled, place a walnut half inside each pitted date, pressing it gently to secure it.
- Optional – You can dust the stuffed dates with lemon zest, top with coconut flakes, or roll them in dark cocoa powder for extra flavor. Try a sprinkle of cardamom or pumpkin pie spice instead of cinnamon.
If you have any leftovers, you can store them in an airtight container in the refrigerator. They will stay fresh for several days.
Walnut-stuffed dates are a delightful combination of sweet, nutty, and slightly spiced flavors. Enjoy with a cup of warm tea!
