Olives are a Mediterranean fruit that have been enjoyed since at least 410 B.C. They are often eaten as a salty snack and are a source of healthy unsaturated fats. Eating too many olives can be bad for you, and the answer lies in moderation.
While olives have excellent nutritional qualities and can be part of a healthy diet, it’s essential to consume them in balance with other foods. Olives, also known as Olea europaea, are subtropical fruits that grow on olive trees, which are the most cultivated fruit trees in the world.
Nutritional Value of Olives
Processed olives can be eaten when they are green or black, with green olives being unripe and black olives being ripe. The nutrition facts for both varieties are similar, but with some differences. For example, 50 grams of black olives contain 58 kilocalories, 3.83 grams of monounsaturated fats, and 0.31 grams of polyunsaturated fats.
In contrast, 50 grams of green olives contain 72.5 kilocalories, 5.65 grams of monounsaturated fats, and 0.66 grams of polyunsaturated fats. The main differences between the two varieties are that green olives are higher in fat, sodium, dietary fiber, and calories.
It’s worth being mindful of the sodium content in olives, as excessive consumption can lead to high blood pressure. According to the Dietary Guidelines for Americans, individuals should limit sodium intake to 2300 mg per day, which is equivalent to one teaspoon of salt.
Health Benefits of Olives
Despite the high sodium content, there are many health benefits linked to olives and olive oil. A 2020 study found that consuming ½ tablespoon of olive oil per day had a 14 percent lower risk of cardiovascular disease and an 18 percent lower risk of coronary heart disease.
A 2018 review article reported that extra virgin olive oil might lessen chronic inflammation due to its polyphenol content. This potential benefit was seen in both animal and human studies, suggesting that olive oil could be a potential anti-cancer, anti-hypertension, and anti-high cholesterol agent.
Olives and olive oil have a special place in healthy eating, offering a mix of benefits that can be compared to other foods with high levels of monounsaturated fats, such as avocados and nuts, which also have been linked to various health benefits.
How Olives Affect Your Weight
Eating olives is not a magical cure for weight loss, but olive oil does contain nutritional qualities that have been associated with weight loss. High consumption of olive oil is one of the main components of the Mediterranean diet, which also includes a high consumption of vegetables, fruits, nuts, cereals, and whole grains.
Consuming a diet rich in various foods is essential to achieving and maintaining a healthy weight. You don’t necessarily have to follow the Mediterranean diet to lose weight, but incorporating olive oil and other healthy foods into your diet can be beneficial.
What Happens If You Eat Too Many Olives
Eating too many olives can lead to excessive sodium consumption, which can increase the risk of high blood pressure. High blood pressure is concerning, as it can result in artery damage and lead to further bodily harm such as stroke, vision loss, heart failure, heart attack, kidney disease, and sexual dysfunction.
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To avoid these risks, it’s best to consume olives in moderation and alongside other healthy whole foods. Pairing high-sodium foods with low-sodium foods will make you less likely to exceed 2300 mg of sodium in one day.
If you have concerns or questions about how to manage your sodium intake, it’s a good idea to contact a Registered Dietitian for personalized advice.
Olives can be added to many meals or eaten as a healthy snack. Some examples include making homemade whole wheat crust pizza with sliced olives, adding olives to a Greek salad, or using them in a Middle Eastern bean salad.
Adding olives to a pasta dish or using them as a topping for a homemade sub or sandwich can also add a tangy flavor. With a little creativity, olives can be a delicious and healthy addition to your diet.
For women who are pregnant, folic acid-rich foods like olives are essential for a healthy pregnancy.
