Olives are an incredibly healthy food component for those who watch their health.
They are an excellent source of monounsaturated fats, which play an important role in maintaining heart and vascular health.
Rich in polyphenols, antioxidants, and vitamin E, olives help protect the body from oxidative stress and inflammatory processes.
Additionally, olives are rich in vitamins (A, E) and minerals such as iron and calcium.
Moreover, olives are rich in antioxidants like oleocanthal, which may reduce inflammation and lower the risk of chronic diseases.
Nutritional Value
While many fruits are excluded from the keto menu due to their high sugar content, olives can safely be included in the daily diet.
They not only enrich the body with essential nutrients but also help satisfy the need for fats necessary to maintain ketosis.
These fruits contain a high percentage of healthy fats and minimal carbohydrates.
30 grams is approximately 10-12 olives. This amount provides about 3 grams of carbohydrates and 15 grams of fat.
- Calories: approximately 115-145 kcal per 100 g (depending on the size and variety of olives).
- Proteins: about 0.8-1.5 g per 100 g.
- Fats: approximately 10-15 g per 100 g, mostly monounsaturated.
- Carbohydrates: 3-6 g per 100 g, most of which are dietary fibers.
The glycemic index of olives is low.
Interesting Facts About Olives
Olives and olive fruits are not the same. Olives are the black fruits of the olive tree that have fully ripened, while olives can be either green or black, depending on the stage of ripeness.
The history of olives spans thousands of years. Olives have been known to humanity for over 6000 years, and their cultivation began in the Mediterranean, where they became an important part of culture and economy.
There are many varieties of olives. There are over 1000 different varieties of olives, each with its unique characteristics and taste qualities.
The processing of olives. To remove bitterness, fresh olives are usually subjected to a washing or brining process, which can take from several days to several weeks.
A symbol of peace. The olive branch is a symbol of peace and friendship, associated with biblical stories of Noah and the flood.
Olives and wine. In some regions of the world, olives are even used to produce wine known as “oil wine.”
Favorite olives. Among the most popular varieties of olives are Kalamata, Manzanilla, and Spanish black olives.
Olives and religion. In ancient Greek mythology, olives were the sacred tree of the goddess Athena.
Lipid Profile
Olives contain various types of fats, predominantly monounsaturated fatty acids.
The main components of the lipid profile of olives are as follows:
- Monounsaturated fatty acids: about 70-80% of the total fat volume.
- Saturated fatty acids: about 10-15% of the total fat volume.
- Polyunsaturated fatty acids: about 5-10% of the total fat volume.
- Polyunsaturated Omega-6 (linoleic acid, LA): less than 1%.
- Polyunsaturated Omega-3 (alpha-linolenic acid, ALA): less than 1%.
Thus, olives are a source of healthy fats, predominantly represented by monounsaturated fatty acids.
