olives fruit

Olives are a popular food that can be eaten as a snack, added to salad, or in sandwiches and stews. They have many nutrients and, contrary to popular belief, they hardly provide calories.

 

There is a belief that olives are fattening and are not recommended if you want to control body weight or follow a weight loss diet. The reason may be the presence of fats in its composition and the bad reputation of being a very caloric food.

 

However, this small fruit is a source of many nutrients with positive effects on the body. And all of this, along with a healthy lifestyle, can have benefits on body composition and other health parameters. So we found out what really happens to olives, as they might even help you lose weight.

 

The fruits of the olive tree, a highly appreciated food

 

Olives are typical fruits of the Mediterranean, highly valued today. Its cultivation dates back at least 7000 years. They can be eaten whole after a maceration process and the olive oil is extracted from them, which is one of the key points of the diet of this region.

 

At the nutritional level, they provide monounsaturated fatty acids, among which oleic acid stands out. They also have fiber, vitamin E, and other lesser-known antioxidants. And they are a source of some minerals such as copper, sodium, calcium and iron. The latter is present, above all, in black

 

Thanks to all these nutrients, the benefits of olives have been studied against some common diseases. Thus, scientific evidence has linked them to the following:

 

Ø     Reduction of the risk of diseases: as is the case with some types of cancer and cardiovascular problems .

Ø     Regulation of cholesterol in the blood: preventing the oxidation of LDL (known as bad cholesterol ).

Ø     Antioxidant: due to its antioxidant activity, it  helps in reducing the incidence of atherosclerosis, microbial infections and inflammatory problems.

 

Do olives make us fat and make us gain weight?

The main reason why olives are believed to be fattening is the relatively high presence of fat in their composition. This nutrient is the one that provides the most calories compared to carbohydrates and proteins.

 

However, in addition to the total energy consumed, other parameters must be taken into account in relation to weight gain. As obesity experts from Obesity magazine point out, the foods from which the calories come also matter. 100 calories from a lettuce is not the same as from a croissant.

 

In addition, there are some parameters according to which olives can help maintain body weight and can even be allies in weight loss diets. Therefore, just contrary to popular belief, olives do not make us fat . Here's what the research shows at the moment:

 

The fruits of the olive tree are foods with a low caloric density . These are associated with a lower body mass index and lower waist circumference in those who consume them in higher proportions

 

However, in addition to the total energy consumed, other parameters must be taken into account in relation to weight gain . As obesity experts from Obesity magazine point out , the foods from which the calories come also matter. 100 calories from a lettuce is not the same as from a croissant.

 

In addition, there are some parameters according to which olives can help maintain body weight and can even be allies in weight loss diets. Therefore, just contrary to popular belief, olives do not make us fat . Here's what the research shows at the moment:

 

The fruits of the olive tree are foods with a low caloric density . These are associated with a lower body mass index and lower waist circumference in those who consume them in higher proportions

 

How many calories do olives have?

The nutritional composition of the United States Department of Agriculture database reports that 100 grams of green olives contain about 145 calories . According to this organism, the same quantity of black olives contributes about 105 calories; Although in many commercial packages they are around 150 and 180.

 

Why is there this difference between the energy provided by the two types of olives? It all depends on when each of them is collected. The green ones are harvested earlier and are not fully ripe, while the black ones lose water over time and the nutrients remain more concentrated.

 

How many olives is recommended to eat?

Measuring foods in quantities of 100 grams and calculating their calories is impractical. This is why it is useful to know what each of them weighs to get an idea of   the energy that a serving contributes. In this way, it is better known how many can be taken so as not to alter the balance of the diet.