Are olives healthy? Pay attention to this one thing, nutritionists say

Olives are a popular salty and sweet addition to food. Whether you like to enjoy olives on their own, in a salad, or as a garnish, you may be wondering if these little flavor bombs are good for you.

Are olives healthy? What kind of olive is healthy? What exactly are olives, anyway? Nutritionists discuss olive nutrition, health benefits, problems, and the healthiest varieties.

What are olives?

“Olives are a small, sweet fruit from the Mediterranean region,” Heather Hodson, a clinical nutritionist at the Center for Cardiovascular Disease Prevention at NYU Langone, tells TODAY.com.

Although olives are sweet, they are a fruit because they come from the flower of the olive tree and contain a seed, or pit. “They fall into the stone fruit family (with) cherries and peaches,” says Hodson.

Green olives are very bitter because of a compound called oleuropein, and they need to be cured before they can be eaten, registered dietitian Frances Largeman-Roth tells TODAY.com.

“After harvesting, olives are cured to remove oleuropein and sweeten them,” says Hodson. “This involves curing them in a mixture of brine or lye, water or dry salt, ” said Hodson. Olives can be sold packed in water, brine or oil.

There are hundreds of varieties of olives – including manzanilla, kalamata, or castelvetrano – that can come from different types of olive trees grown in specific regions.

However, the difference between green and purple or black olives comes down to ripeness. Largeman-Roth says: Depending on how ripe the olives are when they are harvested, this affects color, texture and flavor.

Summary of olive nutrition

Serving sizes and nutrient content can vary based on a variety of factors, says Hodson, including the size and type of olive. In general, one serving is 5 to 10 olives (or 15 to 30 grams). According to the United States Department of Agriculture, 10 green olives contain:

• Calories: 58
• Fat: 6 grams
• Carbohydrates: 1.5 grams
• Fiber: 1.3 grams
• Protein: 0.4 grams
• Sodium: 620 milligrams

“Olives also contain iron, copper and Vitamin E, as well as small amounts of calcium and magnesium,” says Hodson.

“When you look at their macronutrient composition, olives have more fat than carb or protein,” Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, tells TODAY.com. “But olive oil is healthy, it’s delicious,” he adds.

Are olives healthy?

Olives are healthy when eaten in moderation and as part of a balanced diet, experts note. Love them or hate them, olive trees are small but they pack a powerful nutritional punch.

“Olives are generally considered a nutrient-dense food and serve as a great source of heart-healthy monounsaturated fats,” says Hodson.

“They are low in carbohydrates, provide you with fiber, and contain vitamins, minerals and antioxidants,” Zumpano adds.

Largeman-Roth says olives are also naturally low in calories, sugar-free, and a complete food. When cooking, olives can be used to add salt to food instead of adding salt to the table. Largeman-Roth adds:

Health benefits of olives

Olive oil is associated with many health benefits. According to experts, eating olives can help to:

• Protect heart health
• Low cholesterol
• Reduce inflammation
• Control blood sugar

Olives have been linked to heart health. Healthy monounsaturated fats in olives “it helps lower total cholesterol and LDL (bad) cholesterol, while improving the ratio of HDL (good) to LDL cholesterol,” says Largeman-Roth.

Oleic acid, a monounsaturated fatty acid found in olives, has also been shown to help lower blood pressure, says Zumpano.

Olives also contain phytonutrients that help fight inflammation and provide antioxidant benefits, Largeman-Roth adds. These include vitamin E and quercetin, which have been shown to fight oxidative stress and help protect cells from damage caused by free radicals, experts note.

The nutrients in olives may reduce the risk of cancer and other chronic diseases.

“Olives (are) a good source of iron, which is important for transporting oxygen from your red blood cells, and a good source of copper,” says Zumpano. Calcium in olives is important for healthy bones, muscles and nerve function, he adds.

Although olives contain little protein, they are a good source of fiber and low carbohydrates, which can help control blood sugar, experts note. Because of their fat, olives are filling and satisfying, says Zumpano, which can help prevent hunger.

Are olives as healthy as olive oil?

Olive oil is extracted to produce olive oil, which is one of the best cooking oils that can be used. “Many of us associate olive oil with the Mediterranean diet, which research has found to be one of the best diets for supporting heart, endocrine and brain health,” says Hodson.

Olive oil and olive oil, when consumed in moderation, are both healthy but differ in nutritional value, experts note.

Compared to whole olives, olive oil contains more monounsaturated fatty acids and antioxidants, says Hodson. “Think about how many olives you have to press to make olive oil,” says Zumpano, adding that this focuses on nutrients and benefits.

Although olives can be high in sodium, olive oil has only two milligrams of sodium per one-tablespoon serving, says Hodson. If you want to get healthy fats from olives without added salt, olive oil can be a good choice.

“However, olives provide fiber and other nutrients,” says Hodson. The olive is also a whole food, while olive oil is used in small amounts for cooking. If you’re looking for nutrients and nutrients, olive oil is your best bet.

“Both are great choices for heart-healthy foods,” says Hodson.

Which type of olive is the healthiest?

Nutritionally, there is not much difference between green and purple or black olives. “I don’t know that there is any evidence that one kind of olive is better (healthier) than another,” says Zumpano. However, each type of olive may contain slightly different nutrients.

Green and kalamata olives often have higher levels of antioxidants (such as anti-inflammatory polyphenols) compared to black olives, says Hodson.

However, black olives are slightly higher in iron. Some studies show that some beneficial plant compounds increase in olives as they mature and turn black, says Largeman-Roth.

What is more important than the type of olive is how it is processed and stored, says Zumpano. Healthy varieties of olives contain whole ingredients and minimal additives. Choose fresh or pickled olives over canned ones, and choose those that have been brined in water or a healthy oil, such as extra virgin olive oil, says Zumpano.

Are there any side effects of olives?

Olives are safe for most people to eat, but another problem is that they are often high in sodium, experts note. “Depending on the recipe, there can be more than 200 milligrams of sodium in just three olives,” says Largeman-Roth.

In general, this is not the case for healthy people who adhere to the recommended amount of olives and do not exceed the daily limit for sodium – which is 2,300 milligrams per day, according to the American Heart Association.

However, the sodium in olives can be a problem for people who need to limit their sodium intake, such as people with high blood pressure, heart disease or kidney disease, says Hodson. . “It’s important for (children) people to check their nutrition facts and remember their portion sizes,” he adds. Always talk to your doctor if you have any questions.

Can you eat olives every day?

“Olives can be eaten every day in moderation and as part of a balanced diet, but keep sodium in mind, especially if you’re watching,” says Hodson. how much salt you drink,” says Hodson.

If you’ve already eaten a lot of salt in one day, “stick to just a few,” says Largeman-Roth.

Since olives are relatively high in fat and contain more calories than other fruits or vegetables, portion control is important, Hodson says.