Consuming dates when breaking the fast during Ramadan has become a beneficial tradition for health. Nutrition expert from Universitas Airlangga, Lailatul Muniroh, explains that dates are rich in natural sugars that provide quick energy and support various body functions during fasting.
REPUBLIKA.CO.ID, JAKARTA -- The tradition of consuming dates when breaking the fast during Ramadan has long been embraced by people in Indonesia and around the world. Besides being a characteristic snack, dates are valued for their nutritional content that optimally maintains body health during all-day fasting.
Lailatul Muniroh, a public nutrition expert from Universitas Airlangga, states that dates are often chosen due to their beneficial content. "Dates contain carbohydrates in the form of natural sugars and can provide quick energy, which is very helpful for the body when fasting. They also contain fiber that is good for digestion. They contain several vitamins and minerals, protein, healthy fats, phosphorus, and water," she said in a written statement on Monday (March 2, 2026).
According to Lailatul, the natural sugars in dates include glucose, fructose, and sucrose. "Glucose provides a quick energy source for the body. Fructose maintains stable blood sugar levels, and sucrose provides energy gradually," she added.
Dates also support body hydration, digestive health, and heart health. Additionally, dates help control blood sugar levels, combat free radicals, boost the immune system, and improve brain function. Dates can be consumed directly or processed into smoothies, juice without added sugar, infused water, or mixed with oatmeal and chia seeds.
Lailatul recommends consuming two to three dates at iftar and suhoor, adjusted to individual needs. "Also pay attention to individual needs, for example, diabetes patients need to consume dates with other fiber-rich foods to control blood sugar," she advised.