The side effect of eating too many dates

Breaking with sweet things, especially dates, is a habit most often practiced by Muslims during the month of Ramadan. How not, the benefits of dates for the health of the body are quite a lot. However, when consumed too much of course this dried fruit has dangers. What are the side effects of eating dates?

The side effect of eating too many dates

Dates are a fruit that comes from plants in dry climates and deserts. The fruit from this palm tree can be consumed directly, but generally goes through a drying process first.

In fact, not a few people who process dates into smoothies or add it to ice cream or other sweet treats.

The high fiber and calorie content in dates is good for the body. However, both can backfire on your body if too much is consumed. Starting from body gain to digestive disorders.

1. Digestive problems

One of the side effects of eating too many dates is the emergence of digestive problems due to high fiber. The reason is, every 100 grams of dates contains 7.5 grams of fiber.

Fiber is an essential nutrient for a balanced diet and helps prevent constipation. Consumption of fibrous foods also makes the stomach feel full faster, so it is very necessary for those of you who want to lose weight.

Everyone's fiber intake is different, but many experts recommend 20-35 grams of fiber per day. Meanwhile, one serving of dates will provide 7-13% of the recommended fiber needs.

If dates with high fiber content are eaten too much, digestive problems can lurk you, such as:

bloated
stomach cramps
constipation
frequent gasping

Various digestive disorders above can occur because fiber causes faster bowel movements. In fact, fiber also helps produce gas in the body, so that excessive fiber intake can affect your digestive system.

2. Increase the risk of diabetes

Apart from causing digestive problems, another side effect of consuming too many dates is that it increases the risk of diabetes. Why is that?

You see, dates contain natural sweeteners which are almost equivalent to 30 grams of sugar. This high sugar content makes dates considered a food with a high glycemic index too.

The glycemic index or GI is a measure of how quickly food can affect blood glucose levels.

Reporting from University Health News, dates contain a GI score that is quite moderate and will not really increase your blood sugar levels. However, when you consume more than three fruits, it is quite influential on your glucose, especially when you have diabetes.

Therefore, you should start limiting the consumption of dates with high sugar content, as 1-2 fruits a day is a safe choice. If you are not sure, please consult your doctor before consuming dates.

3. Diarrhea

As previously explained, dates contain high sugar levels. If you eat too many dates, the side effect that lurks you is diarrhea.

This condition can occur because in part the sweetness of dates comes from the content of fructose, which is a natural sugar found in fruits and vegetables. However, not everyone can digest fructose properly or what is known as fructose intolerance.

As a result, sugar can pass through the entire digestive system because fructose is not properly absorbed, so the body can't break it down.

When the sugar reaches the intestines, this compound can cause diarrhea and make you pass gas frequently. This is due to a reaction with natural bacteria in the intestines.

How much consumption of dates is recommended?

The benefits offered by dates are more than the side effects of eating too much. However, many people may want to know what is the safe limit for consuming dates so as not to consume them excessively.

Actually the number of safe limits for consumption of dates depends on several factors. Starting from age, health, to other conditions. To date there has not been sufficient research to determine a suitable dosage range for dates.

However, you still need to follow the directions on the product label and consult a doctor if you are worried that the dates will affect your current body condition.

Eating dates shouldn't be too much because it can have side effects for the health of the body. However, when consumed in moderation, dates can provide benefits for important nutritional needs, such as potassium, iron and magnesium.