Table of Contents
What Are Olives?
Many people consider olives as a vegetable, but Olives are technically a fruit. Olives are grown on trees called Olea europaea and found in different types like black and green. Olives are related to the group of fruits called drupes. This group is related to cherries, mango’s, pistachios, almonds, and peaches.
Humans are cultivating olives from thousands of years. The ripe the olives to give them a different taste. Every type of olives contains an unusual amount of nutrition facts. Olives are soaked in a mixture that contains lye and water to soften the olives. This may be a fast process, but it pulls out some nutrients of fruits.
Contrarily, many other olives are cured in the brine water. It may take some time, but the taste and nutrients of olives can stable. The best options for nutrient-dense olives are from organic brands. They treat the olives with brine water rather than the mixture of lye.
Are Olives Keto?
Olives are a great source of fats and low carbs. Olive also has a high amount of vitamin E and some powerful antioxidants. According to some studies, olives are suitable for the heart and protect from osteoporosis and specific type of cancers.
Keto diet allows only low-carb, high fat, and moderate protein foods. Olives also have these properties. To produce olive oil fats extracted from the olives. Olive oil is a vital element of the Mediterranean diet. It’s incredibly healthy. Green olives are immature with the time they turned in black when they riped.
Keto says you have to pick 70% calories from fat. So, the olives have a high amount of healthy fats. That’s why you can use olives during the keto diet. There is no harm of olives during the keto diet. But choose plump and best olives for use. Use olives in salad, sandwiches, and tapenades and enjoy. Olive is also a grab-and-go snack. You can garb them with you and eat anywhere.
Olives Are A Source Of Vitamins, Minerals, And Fats
Olives are also an extreme source of Vitamin E and antioxidants. 11-15% part of olives consist of fat and 74% on oleic acid. It’s a type of monounsaturated fatty acid that is an essential part of olives.
Oleic acid contains many health benefits like it decrease inflammation. This acid also reduces the risk of heart disease and even fight against cancer.
4-6% part consists of carbohydrates. That is why olives are low carb fruits. Mostly fiber found in these carbs. 52-86% amount of fiber found in these carbs. The number of digestible carbs is very low in olives. Therefore, the olives are still not a good source of fiber. Ten olives provide only 1.5 grams of fiber.
According to some research, olives may also be helpful to prevent the risk of cancer and osteoporosis, and too good for heart health. Healthy fats in olive are extracted to produce the extra virgin olive oil. That is maybe considered necessary for the keto diet.
You can also get some essential vitamins and minerals form olives. Some olive gets these vitamins during processing. Here are some beneficial compounds of olives are:
- Vitamin E: Every high-fat plant food has this high amount of powerful antioxidants.
- Iron: Iron usually founds in the black olives. They are a great source of iron. Iron is vital for red blood cells in our body to transport oxygen.
- Copper: This mineral is rarely found in the American diet. The less amount of copper in the body may increase the risk of heart disease.
- Calcium: This is the most important and abundant mineral in the human body. Calcium is important for bones, muscle, and nerve system.
- Sodium: High amount of sodium found in olives. Because the olives packaged in the brine water. Also helps to maintain healthy electrolyte level.
| Nutrition Facts Olives | Size | Nutrition Facts Olives | Size |
| Serving size | 10 olives (100 grams) | Serving size | 1 tablespoon (15-grams) |
| Calories | 115 | Calories | 119 |
| Carbohydrates | 6 grams | Carbs | 0 gram |
| Fiber | 3 grams | Fiber | 0 gram |
| Fats | 11 grams | Fats | 14 grams |
| Protein | 0.8 grams | Protein | 0 gram |
75% of fat consists of oleic acid that contains several health benefits. 5% of an olive include carbs that mostly consist of fiber. Olives are extremely nutrient-dense.
In olive oil, all calories come from the fat. That mostly monounsaturated and contains no carbohydrates and protein.
An excellent addition in the keto diet.
Types Of Olives As Keto Snacks
Here are some examples of keto-friendly snacks olives.
Pearl Specialties Blue Cheese Stuffed Queen Olives
Nutrition facts: Two olives contain 25 calories, 2.5 gram of fat, 1 gram of carbs, and 0 gram of protein. These olives are rich with creamy, tangy blue cheese. They are crunchy and eat straight from the jar.
Lindsay Large Black Ripe Pitted Olives
Nutrition facts: Four olives contains 25 calories, 2.5 gram of fat, 1 gram of carbs, and 0 gram of protein. If you are founding delicious nutty flavour black olives, then try these.
Mezzetta Italian Castelvetrano whole Green Olives
Nutrition facts: Two olives 20 calories, 2 grams of fat, 0 gram of carbs, and 0 grams of protein. These olives are hard to find. They contain the right amount of salt without any bitterness.
Mezzetta Pitted Greek Kalamata Olives
Nutrition facts: Four olives 40 calories, four grams of fat, 1 gram of carbs, and 0 gram of protein. These olives are plumpy, juicy, and bold in flavor.
Benefits Of Olives And Olive Oil On Keto
Olives are not only the source of healthy fats; they also contain some healing properties. These are the benefits:
- Contain Lots Of Antioxidants: These antioxidants have the potential to fight against some chronic disease and also lower the risk of heart disease cancer. They can fight against bacteria.
- Improve Heart Health: Oleic acid in the olives have the potential to improve heart health. They also protect LDL cholesterol from the oxidation.
- Improve Bone Health: Some studies on animals show that nutrients of olive oil may prevent bone loss and osteoporosis.
- High In Healthy Monounsaturated Fats: Monounsaturated fats can help to reduce the inflammation genes linked to cancer. This fatty acid found in a massive amount in olives. That is to provide healing properties.
- Anti-Inflammation: Oleuropein is a primary antioxidant found in olives which has the potential to reduce the inflammation and also protect the cells from damage.
- Contains Antibacterial Properties: Helicobacter pylori is a bacteria which may cause stomach ulcers and cancer. Some studies show that if people consume 30g of EVOO daily can eliminate this bacteria infection in two weeks.
