Are Green Olives Suitable for a Keto Diet?

The Keto Diet has become a popular choice among people of all ages due to its potential to combat numerous health issues caused by lifestyle and dietary habits. This high-fat, protein-rich, and low-carb eating plan, also known as the Ketogenic Diet, aims to trigger a state called ketosis, where the body utilizes fats as the primary energy source instead of carbohydrates.

Historically, the Keto diet was introduced in the 19th century to treat diabetes. However, its benefits extend beyond diabetes management. The Keto diet has shown positive effects in the treatment of various diseases, including heart-related issues, nervous system disorders, kidney stones, and even some types of cancer. It also helps alleviate symptoms and reduce side effects caused by potent medications.

In a well-balanced Keto diet, carbohydrates should make up only 5% of the food consumed, while protein should account for 20%. The remaining 75% of the diet should consist of healthy saturated fats.

The Health Benefits of the Keto Diet

The Keto diet offers remarkable health benefits. Originally reintroduced for treating epilepsy, it has since proven effective in managing conditions such as Polycystic Ovary Syndrome, Type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, autism in children, and even certain rare cancers. Apart from these medical advantages, the Keto diet also reduces the risk factors associated with age-related problems and genetic disorders. Additionally, it aids in weight loss and helps balance hormonal imbalances in the body.

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Embracing Olives on a Keto Diet

While most fruits are restricted on the Keto diet due to their high carbohydrate content, there are a few exceptions. Avocados, berries, and olives are among the select few Keto-friendly fruits that can be consumed. Olives, in particular, are an excellent addition to the Keto diet due to their low carb content, high healthy fat content, and abundance of essential nutrients, vitamins, minerals, and antioxidants necessary for optimal bodily functions.

Green and black olives are small, berry-like fruits that grow on olive trees. They belong to the drupe family and are related to cherries, mangos, pistachios, almonds, and peaches. Olives have been cultivated and widely used for centuries, both for medicinal purposes and in beauty and fitness regimens.

The Power of Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO), made from high-quality olives, contains a plethora of nutrients. Its exceptional quality ranks it above other cooking oils such as mustard oil and coconut oil. EVOO is a staple in the Keto diet and is highly recommended for its numerous health benefits.

Are Olives Keto-Friendly?

Absolutely! Olives are a natural and ideal addition to the Ketogenic diet. They are low in carbs, high in fats, and an excellent source of vitamins, minerals, and antioxidants. Moreover, olives are a primary source of healthy fats, which are crucial for the success of a keto diet. In fact, the extraction of healthy fats from olives produces the highly sought-after extra virgin olive oil.

Nutritional Value of Olives

To better understand the benefits of olives on a keto diet, let’s take a look at their nutritional value.

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Olive Fruits

  • Serving: 10 olives (10 grams)
  • Calories: 115
  • Protein: 0.8 grams
  • Carbohydrates: 6 grams
  • Fiber: 3 grams
  • Fats: 11 grams

Olive Oil

  • Serving size: 1 tablespoon (15 grams)
  • Calories: 119
  • Protein: 0 grams
  • Carbs: 0 grams
  • Fiber: 0 grams
  • Fat: 14 grams

It is important to note that olive oil contains no carbohydrates or protein. Instead, it derives all its calories from healthy monounsaturated fats. Whether consumed as whole fruits or in the form of extra virgin olive oil, olives are a keto dieter’s best friend. They not only aid in weight loss and fat burning, but also reduce the risk of age-related health issues, albeit in the short term.

The Benefits of Olives on a Keto Diet

Apart from their undeniable savory taste, olives offer numerous health benefits. Let’s explore some of these benefits:

  • Olives are rich in dietary antioxidants, which are known to reduce the risk of chronic diseases like cancer and heart disease. Additionally, they possess antibacterial properties that help combat harmful bacteria and viruses.
  • The sodium content present in olives makes them an excellent low-carb option for beginners on the keto diet. Sodium helps alleviate symptoms of the keto flu, such as headache, dizziness, fatigue, and constipation.
  • The healing properties of olives contribute to improved heart health, thanks to the presence of oleic acid. This acid is associated with reducing bad cholesterol oxidation, protecting the heart from damage.
  • Olives contain oleic acid and vitamin E, which nourish the skin. They are known to reduce wrinkles, dark spots, blemishes, blackheads, and pimples. Many beauty products incorporate olive oil for this very reason.
  • Olives promote calcium absorption, which benefits bone and nail health. Studies suggest that olive oil can prevent bone loss and osteoporosis. However, further human trials are needed to confirm these findings.
  • Rich in healthy monounsaturated fats, olives help reduce body inflammation and combat free radicals. They also exhibit positive effects against certain types of cancer cells.
  • Olives contain oleuropein, a primary antioxidant with anti-inflammatory properties. This compound safeguards body cells against damage caused by injuries and other factors.
  • Olives possess antibacterial properties that offer numerous health benefits. They can combat diseases caused by bacteria, such as Helicobacter pylori, which is responsible for severe stomach ulcers and, in extreme cases, cancer.
  • Studies indicate that consuming 30 grams of extra virgin olive oil daily reduces the risk of bacterial diseases and eliminates up to 50% of the risk factors associated with Helicobacter pylori infection.
  • Olives have appetite-suppressing effects, helping to control hunger pangs—an essential aspect of a keto diet.
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Numerous olive varieties exist, each with its unique taste and appeal. Some popular varieties include Kalamata, Castelvetrano, Mission, Manzanilla, Nyon, and Alfonso olives. Among these, Kalamata olives are widely available, while Castelvetrano olives are highly nutritious and delicious. Undoubtedly, olives have stood the test of time as one of the most trusted food products.

In conclusion, if you’re following a Keto diet, incorporating olives into your meals is a must. With their myriad health benefits, olives help you achieve your Keto goals while rejuvenating your skin. So, make olives a staple in your diet and enjoy the goodness they offer.

Wishing you good luck on your Keto journey!

Hook’d Up Bar and Grill