Summary
- Olives are a versatile fruit which can help form part of a healthy and balanced diet
- They are a significant source of healthy fats, primarily in the form of monounsaturated fatty acids (MUFAs), which have multiple health benefits.
- Their different varieties, tastes and uses make olives a kitchen staple for all types of dishes
Contents
- What are olives and how do the varieties differ in taste?
- What are the health benefits of olives?
- Ways to use olives in dishes
- The processing of olives
What are olives and how do the varieties differ in taste?
Traditionally grown across the Mediterranean, olives are small, oval fruits with an inedible hard stone in their centre.
They can be eaten whole or pressed into paste or oil, making them versatile for many cooking and recipe uses.
When prepared for eating whole, they are cured or marinated due to their very bitter natural flavour when they are picked.
Olives vary in taste and size depending on their variety and region as well as the marinade or stuffing used in their preparation. You may find them labelled by country – such as Spanish, Greek, Moroccan or Californian – or you may be more familiar with their specific variety name, such as Kalamata.
Culturally and historically significant, olives and olive oil are fundamental components of the Mediterranean diet, which is associated with numerous health benefits.
Historically, the olive branch is a symbol of peace and prosperity. In ancient Greece and Rome, olives were considered sacred and were used in religious rituals and offerings. They are versatile and nutritious fruits that play a significant role in various culinary traditions and offer multiple health benefits.
Green Olives are harvested before they ripen and are typically firmer with a more bitter taste, whilst black olives are fully ripened on the tree – these tend to be softer and have a milder flavour.
Purple and brown variations are harvested at various stages of ripening between green and fully black and often have a rich, more complex flavour.
What are the health benefits of olives?
Olives are a significant source of healthy fats, primarily in the form of monounsaturated fatty acids (MUFAs), which have various health benefits. Here’s a more detailed nutritional breakdown:
Oleic acid is the primary MUFA in olives, constituting around 70-80% of the fat content. This type of fat is known for its benefits in reducing inflammation and having beneficial effects on genes linked to cancer. Oleic acid is also known to lower the risk of heart disease by improving cholesterol levels and reducing oxidative stress.
Though present in smaller amounts, olives contain some polyunsaturated fats, including linoleic acid, which is an omega-6 fatty acid. These fats are essential for normal bodily function but should be consumed in balance with omega-3 fatty acids to maintain optimal health.
Olives also contain a minor amount of saturated fats. While these are often considered less healthy than unsaturated fats, they are present in relatively small amounts and do not pose a significant health risk when consumed in moderation.
Nutritional breakdown per 100 grams of olives:
Total Fat: Approximately 11-15 grams
Monounsaturated Fat: 7-11 grams
Polyunsaturated Fat: 0.8-1.5 grams
Saturated Fat: 1-2 grams
There are multiple health benefits to including olives as a regular ingredient in your diet. The high content of monounsaturated fats helps in reducing bad cholesterol levels (LDL) while maintaining or increasing good cholesterol levels (HDL). This balance is crucial for heart health and reducing the risk of cardiovascular diseases.
Oleic acid has anti-inflammatory properties, which can help in reducing inflammation in the body, which can be beneficial in managing and preventing chronic conditions such as arthritis and other inflammatory diseases.
Olives also contain vitamin E and other antioxidants which can help in protecting cells from oxidative damage, also reducing the risk of chronic diseases such as cancer and heart disease.
When managing weight, the fats in olives can contribute to satiety, helping to reduce overall calorie intake. The healthy fats present can also help to control blood sugar levels, making them a good addition to the diet for those managing diabetes or insulin resistance.
To sum up, olives are a nutritious source of healthy fats, particularly monounsaturated fats, which offer numerous health benefits. Including them in your diet can contribute to heart health, reduce inflammation, provide antioxidant protection and aid with weight management. As with any food, it’s essential to consume olives in moderation as part of a balanced diet.
How to use olives in dishes
Olives are a savoury and delicious addition to any meal or appetiser.
Low in carbs, but high in healthy fats, they’re also linked to several health benefits, including improved heart health.
This versatile stone fruit is very easy to incorporate into your routine and makes a great addition to a healthy, whole-foods-based diet, with many culinary uses.
Olive oil is extracted from the fruit and is a staple in any kitchen for use in cooking, making dressings for salads and all forms of Mediterranean cuisine.
Eaten as a snack, in salads, or as part of many dishes, table olives are delicious.
Tapenade is a paste made from olives, capers, and anchovies, often used as a spread and olives are also popular as a garnish, used in cocktails like martinis and as toppings for pizzas and other dishes.
The processing of olives
The most common varieties of whole olives are pickled Spanish green olives, raw Greek black olives and Californian olives, ripened with oxidation and then pickled.
Olives are very bitter, so not usually eaten fresh, but cured and fermented. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives.
There are, however, some varieties that don’t need processing and can be consumed when fully ripe.
Processing olives may take anywhere from a few days up to a few months depending on the method used. Methods often rely on local traditions, which affect the fruit’s taste, colour, and texture. Lactic acid is important during fermentation as it acts as a natural preservative which protects the olives from harmful bacteria.
