Olives
Olives provide many health benefits, but they are still relatively high in fat. Canned olives are often packed in brine, which makes them high in sodium. A high sodium diet can contribute to cardiovascular disease. Fresh olives are a healthier choice if you are watching your sodium intake. Olives contain 11-15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer. Carbs comprise 4-6% of olives, making them a low-carb fruit. Most of these carbs are fiber. In fact, fiber makes up 52-86% of the total carb content. Olives are a good source of several vitamins and minerals, some of which are added during processing. This fruit’s beneficial compounds include: The most common varieties of whole olives are: Because olives are very bitter, they’re not usually eaten fresh. Instead, they’re cured and fermented. This process removes bitter compounds like oleuropein, which are most abundant in unripe olives. The lowest levels of bitter compounds are found in ripe, black olives. Processing olives may take anywhere from a few days up to a few months depending on the method used. Processing methods often rely on local traditions, which affect the fruit’s taste, color, and texture. Lactic acid is also important during fermentation. It acts as a natural preservative that protects the olives from harmful bacteria. While allergy to olive tree pollen is common, allergy to olives is rare. After eating olives, sensitive individuals may experience allergic reactions in the mouth or throat. Olives may contain heavy metals and minerals like boron, sulfur, tin, and lithium. Consuming a high quantity of heavy metals may harm your health and increase your risk of cancer. However, the amount of these metals in olives is generally well below the legal limit. Therefore, this fruit is considered safe Acrylamide is linked to an increased risk of cancer in some studies. Especially ripe, California black olives, may contain high amounts of acrylamide as a result of processing.
How to Buy
You can buy olives in many forms at most grocery stores. You can find them canned or bottled in a salt solution or water. You may be able to find fresh olives at a grocery or local Mediterranean specialty store.
How to Store
Store in a cool, dark place for six weeks before eating. The olives will keep for up to two years unopened. Once opened, store in the fridge, where they will keep for up to six months.
How to Cook
Here are some other ways to use olives in recipes:
- Drizzle it on hummus
- As a cocktail garnish or ingredient
- Use as a salad dressing base
- Replace less healthy oils in baking recipes
- Chop up to use in a tapenade
- Slice and use as a pizza topping
- Add to pasta dishes
- Slice and use as a sandwich topping
- Stuff large olives with soft cheese and serve as an appetizer