Olives seem to have a ton of great health benefits... but are green olives and black olives similar in their nutrient breakdown? Are some olives better for health and wellness goals than others? Today, we're breaking down the details of green vs. black olives!
Are Green Or Black Olives Healthier?
The main difference between green and black olives is when they were picked or harvested. Green olives are considered unripe olives, whereas black olives are ripe. The nutrient breakdown between the two is going to be fairly similar. Around 1/2 cup of olives will have 1-2 grams of fiber, 9 grams of fat (6 grams coming from monounsaturated sources, like the anti-inflammatory oleic acid [1]), 3 grams net carbs, less than <1 gram protein, around 70 mg calcium and 5 mg iron.
If weight loss is your goal, the key area to note is that olives are high in high quality fats while low in insulin spiking carbohydrates. When insulin is high, the fat burning process called lipolysis is turned off. Insulin is released by the body in highest amounts when carbohydrates are eaten. Insulin is also released in smaller amounts when protein is eaten, however very minimal if any is released in response to fat. Therefore if a reduction in body fat percentage is your goal, then minimizing insulin spiking foods should be considered.
Because olives are low in carbohydrates and high in fat (regardless of if they're green or black), they will not greatly stimulate the storing hormone insulin. The fat content of olives also aids in stimulating the satiety hormone CCK (cholecystokinin) which helps you feel full and satisfied after a meal.
These factors make olives an excellent addition to meals if weight loss while feeling satisfied from meals is part of your wellness goal.
How Many Olives Should You Eat Per Day?
Now that we've determined that olives, regardless of type, can be supportive of weight loss and wellness goals - how many olives should you be eating per day? As olives are mainly a source of fat, this question can be broadened to how much fat should be eaten per day. When protein and fat are combined, they work together to trigger satiety through the hormones peptide YY and CCK. High quality fats, such as olives, are important to pair with adequate amounts of protein (you can calculate your protein needs with THIS video) to help achieve satiety at a meal. Depending on the individual's needs, this may range from 2-4 or more servings of fat at each meal. Around 1/2 cup olives would be considered one serving of fat (if you're following the Complete Intermittent Fasting Bundle protocols)*.
An example of this combination would be a lunch that contains grilled chicken thighs (as the protein source) with 1/2 cup olives (a serving of fat), 1/2 avocado (a second serving of fat), olive oil based dressing (a third serving of fat) and 4 cups of arugula and other mixed veggies (fiber component).
If you aren't a fan of olives, you don't need to include them in your meals in order to achieve your weight loss and wellness goals. However, if you love olives, they are an amazing ingredient to boost satiety and prevent hunger without greatly spiking insulin.
*If you're curious on how to combine the protein, fat and fiber components of a meal to help achieve satiety, you can check out the Complete Intermittent Fasting Bundle HERE for the details and recipes.
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Your Nutritionist,
Autumn
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