Nutrition Expert of IPB University: Dates and Soybeans are Ideal Choices for Suhoor and Iftar
Maintaining a healthy body during fasting requires adequate and balanced energy intake. Dates and soybeans are excellent choices due to their rich nutritional content and easy digestibility.
According to Nutrition Experts Of IPB University, Prof Ahmad Sulaeman, dates and soybeans can serve as good and balanced energy sources during fasting, especially when consumed at iftar and suhoor.
“In 100 grams of dates (approximately 13 pieces, depending on size), there are about 299 calories. Meanwhile, soybeans, such as those found in tempeh, not only provide energy but also contain high-quality plant protein, essential fatty acids, vitamins B, fiber, and health-beneficial isoflavones,” he explained.
Prof Ahmad continued, in 100 grams of fresh tempeh, there are about 200 calories. . Therefore, a combination of dates and tempeh in appropriate amounts can provide sufficient energy for fasting.
Nutritional Content of Dates and Soybeans
This Professor of Nutrition Science at IPB University said that every 100 grams of dates typically contains 63.35 grams of sugar; 8 grams of fiber; 2,45 grams of protein; 0,39 grams of fat; 2 mg of sodium; 656 mg of potassium; and approximately 299 kcal.
“Dates contain nearly half of their sugar content in the form of fructose, which is twice as sweet as glucose, thus promoting a feeling of fullness,” Prof Ahmad stated.
He explained that the protein quality in tempeh is very good, and its fat content includes essential fatty acids like linoleic and linolenic acids.
Soy products like tempeh contain about 200 calories per 100 grams, along with approximately 18-20 grams of protein; 8 grams of carbohydrates; 8,8-9 grams of fat; 14 grams of fiber; 10 mg of sodium; 2,7 mg of iron; 80 mg of magnesium; 110 mg of calcium; 270 mg of phosphorus; and 400 mg of potassium.
“Since the calorie content of dates is higher than that of tempeh, while tempeh has a higher protein content, the best combination is to have more tempeh and fewer dates. However, there is fundamentally no difference in the combination of dates and tempeh for suhoor and iftar consumption,” he explained.
Benefits of Dates and Soybeans for Diabetics
“Dates are among the fruits reported to have good potential for diabetes treatment due to the presence of polyphenols, which exhibit strong antioxidant activity. These polyphenols can also inhibit enzymes like alpha-amylase and alpha-glucosidase,” Prof Ahmad clarified.
He added that consuming two to three dates per day as part of a balanced diet can benefit diabetics. Consumption of dates, in reasonable amounts, can be part of a diabetic diet without causing excessive spikes in blood sugar.
“Tempeh is beneficial for reducing the risk of type 2 diabetes because it is low in carbohydrates and high in protein. This food does not cause blood sugar spikes and provides a longer feeling of fullness, thanks to its low glycemic index. Diabetics can consume tempeh without specific restrictions, as long as they do not exceed the recommended daily calorie intake,” he explained.
Prof Ahmad further noted that to enhance the nutritional benefits of soybeans, it is best to process them into tempeh, soy milk, and tofu. “Additionally, dates combined with tempeh can be transformed into various delicious and appetizing dishes, such as date-tempeh smoothies and tempeh-date sandwiches,” he added. (IAAS/RIN)
