A Silky Date for A Smooth Pregnancy

And a must-try Mediterranean Chicken with Dates to lock into your dinner routine (protein-packed, too)

Edited & approved by Rosa Keller, PhD RD, Nutrition Science
Supported by Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

Open this in Substack to show your support of my work and pledge a subscription. 🙂 
Need personalized nutrition thoughts and ideas? Text +1-732-EAT-WISE.

*This newsletter and chat line are not intended to be medical advice.

---

A recent study showed that consumption of six dates per day in the last four weeks of pregnancy significantly improved labor outcomes by increasing cervical dilation (3.52 cm vs. 2.02 cm), reducing the need for labor induction and augmentation by 40%, and shortening the first stage of labor by nearly 44% (source). Now that’s powerful.

---

In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

From our 5 pillars, this week we talk about: Pregnancy & Labor - Let’s go!

This recipe and nutrition tips today not only apply to someone who is pregnant, but also they can be beneficial to your health anyway.

If you’re busy and doing a quick skim, or you’re not interested in this subject, jump down to the tasty recipe I’ve developed for you. And we will see you next week.

Jump to:

The Recipe: Mediterranean Chicken Marbella with Dates

A Natural Caramel - How are dates SO good? 

My favorite trick in my bag, for many years, has been to satisfy my after-dinner sweet tooth with a ooey-gooey caramel-y date or two.

Dates are nature’s candy, truly. While they are full of sugar, they are also jam-packed with fiber and vitamins that help me sleep well and feel my best the next day. 

When traveling, I often bring a box of dates. So, at the end of the night, if I skipped that street gelato, I can still enjoy a date or two and be perfectly happy. Perhaps paired with a square of dark chocolate, too.

Photo by VD Photography on Unsplash

And honestly, they’re so good, I often like them even better than dessert because they boost my mood and I don’t have any crash.

And now with my research, I have been excited to see that dates are fantastic for pregnancy and our hormone health! Let’s dive in a bit deeper. 

What are Dates and Their Benefits?

Dates are a delicious and nutritious fruit that grow right on a tropical date palm tree. You can pick them right off the tree to eat! 

They are usually sold fresh or dried and are packed with vitamins and nutrients beneficial for our hormones, and particularly, pregnancy. 

Dates are rich in fiber, folate, magnesium, and potassium, making them a powerhouse addition to your pregnancy diet (source) .

Benefits of Eating Dates During Pregnancy

1. Fiber for Digestive Health:
   Let’s admit, digestion can get rough during pregnancy and constipation is real.
   
   A fantastic aid: Dates are a natural source of fiber, which helps with digestion and keeps your food moving through your gut (source). Just like prunes, they help keep us regular. And from experience of having severe constipation at earlier times in my life, I’ll confirm that dates work well! Especially if you consume them on a regular basis.

2. Rich in Essential Nutrients:
   Dates provide important nutrients like magnesium, which can help with muscle cramps and joint pain. If you have issues with low energy and/or anemia, the magnesium in dates help a ton with your body’s absorption of iron (AKA eat them with chicken or spinach for better benefits)!

   

   Photo by American Heritage Chocolate on Unsplash

   
   They also contain potassium, which supports blood pressure regulation (source). This is powerful for ensuring your baby is getting adequate blood to your placenta to ensure healthy growth.
   

3. Natural Sweetness: Despite being sweet and scrumptious, dates are low on the glycemic index. This makes them a safer option for those who are aiming to keep their blood glucose levels balanced, and especially those with gestational diabetes, when consumed in moderation (source).
   
   The fiber they naturally include also helps slow the way they are digested, reducing the blood sugar spike. They will likely cause a much lower glucose spike than that of any cookie, cake, or anything else sweetened with cane sugar. While also providing nutrients and minerals for better brain development. 
   
   When it doubt, date it out!

While this is still being studied, the numbers so far are impressive. Some studies suggest that eating dates in the last few weeks of pregnancy may help with cervical dilation and reduce the need for labor induction. A study found that women who consumed six dates per day, which is a lot I might add, for four weeks prior to their estimated delivery date had a higher mean cervical dilation and a shorter first stage of labor (source).

Your 5 Takeaways