Dr Amir Khan eats 1 food 3 times a day for ‘excellent’ benefit

ITV’s Dr Amir Khan has explained why he eats three dates a day and all the benefits of doing so. The medical professional, who frequently appears on television shows such as This Morning and Lorraine, maintains that the fruit, which comes from date palm trees, is packed with health benefits and can be consumed as few as three per day.

In a video shared on Instagram, he detailed the advantages of adding this fruit to your daily intake. He said: « I have started eating three dates every day – people worry because they are sweet then they may affect blood sugars but some small studies suggest the opposite.

« Here’s the study. They are only small studies and more research is needed on blood sugars but two to three dates can be eaten safely as part of a nutritionally balanced diet. » The NHS confirms that a serving of three dates qualifies as one of your recommended daily portions of fruit and vegetables.

Addressing his audience, he added: « For the last year or so, I have taken to eating three dates a day. Dates don’t negatively impact your long-term blood sugar, even if you’re diabetic.

« Studies show that dates don’t have an impact on average blood sugar levels or fasting sugars and actually some research shows that dates can lower your average blood sugars and even lower your cholesterol, that’s probably because of their high-fibre content, and that high-fibre content makes them excellent for your gut health, too. »

He also pointed out numerous additional health advantages of dates, including their ability to combat damaging cells and potentially lower dementia risk, reports the Mirror.

He added: « Now, the other health benefits of dates is that they are loaded with one of my favourite things, plant antioxidants and polyphenols, which can help reduce cell damage done by harmful free radicals that have been things like autoimmune conditions, cardiovascular disease and even some cancers.

« Now early studies, and I have to stress these are just early studies, show that the antioxidants in dates can even improve brain health by reducing inflammation that has been linked to things like Alzheimer’s disease, though we do need more research to support that. So if you’re looking for an alternative sweet treat to refine sugar, you can’t go wrong with dates. »

Research indicates that dates are virtually perfect foods due to their wealth of vital nutrients and prospective health advantages. Replacing your evening treats with dates offers multiple benefits, as they’re brimming with dietary fibre and abundant in vitamins and minerals.

Dates contain substantial fibre, which is an essential nutrient for maintaining regular bowel function. In a 2015 study, participants who consumed seven dates daily for 21 days experienced enhanced stool frequency and a marked rise in bowel movements compared to periods when they avoided dates.

Dates are packed with potent antioxidants, including flavonoids, carotenoids and phenolic acid. Flavonoids can help reduce inflammation, and research indicates they may help lower the risk of diabetes, Alzheimer’s disease, and certain forms of cancer.

What are the health benefits of dates?

• Low glycemic index
• Lowers the risk of heart disease thanks to dietary fibres
• Rich in antioxidants
• Healthy digestion and promotes good gut bacteria because of high soluble and insoluble fibre
• Nervous system support
• Improved metabolism as they contain pantothenic acid, folate and niacin
• Boosts energy
• Regulates blood pressure due to potassium.
• Prevents anaemia as they are high in iron
• Strengthens bones due to significant amounts of minerals
• Lowers cholesterol
• Fights infections due to a high amount of sulfur
• Boosts hair health as they contain vitamin B5

What should you know before eating dates?

Most nutrition experts recommend consuming two to four dates daily as a nourishing portion providing valuable nutrients within a balanced diet. The quantity may differ between people based on calorie needs and pre-existing health conditions. Consult your GP regarding how many you should consume each day.

While dates are nutrient-rich, their elevated natural sugar content means moderation is essential. It’s advisable to adjust your date intake based on your overall calorie needs and other dietary choices, particularly if you have health conditions such as type 2 diabetes. You might also consider combining dates with a source of fat, protein, or fibre to moderate the blood sugar response.

For some people, excessive consumption of dates can cause digestive problems, such as diarrhoea. Those with kidney disease need to exercise caution when consuming dates. It’s vital to consult a doctor about the daily potassium intake.