ARE OLIVES GOOD FOR YOU?

Lauded for their moreish salty taste and unique chewy texture, olives are a staple of the Mediterranean diet and have become increasingly popular in the UK in recent years. They are a stalwart of the summer barbecue, perfect with a crisp white in a pretty bowl beside a charcuterie boards, or simply something easy to devour straight from the jar.

Supermarkets and deli shelves are lined with seemingly endless varieties of the unique fatty fruit – from cheese-stuffed to rosemary marinated. As an integral part of the acclaimed Mediterranean diet, we assume that they’re just as healthy in their own right. But is it true?

Sophie Trotman, a registered nutritionist, says they’re a healthy and delicious choice of snack compared to a packet of crisps, however there are still risks we should be aware of.

So, what are the health benefits of olives – and which are the best varieties?

Nutritional profile of olives

Olives are rich in healthy fats, high in sodium, and low in carbohydrates. Their nutritional profile differs depending on how they’re cured and stored, and if they are sold with added ingredients such as garlic or sweet peppers.

Health benefits of olives

1. Full of heart-healthy fats

“The reason olives are considered so healthy is because of the amount of healthy fats they contain,” explains Dr Federica Amati, the head nutritionist at science and nutrition company Zoe. “They’re fatty fruits, which is quite rare actually.”

The majority of fat found in olives is monounsaturated, with around 74 per cent of that being oleic acid, an omega-9 fatty acid with numerous health benefits. One study in the Nutrients journal found it may reduce inflammation and stress, and support heart health.

Another study of 25,000 women on the Mediterranean diet found they had a reduced risk of cardiovascular disease which was linked to the diet’s beneficial impacts on inflammation, insulin resistance, and blood pressure.

“If you’re somebody who is trying to prevent Type 2 diabetes or has impaired blood glucose control, eating olives can actually help with that thanks to these fats,” Dr Amati explains.

2. Beneficial for gut health

Olives are rich in polyphenols, Dr Amati says, which are naturally occurring plant compounds, with a range of health benefits. “They have an antioxidant effect, they can reduce inflammation, and they are great for gut health,” she explains.

Our gut microbiome uses polyphenols to create metabolites which play an important role in providing our body with energy and regulating essential functions. “They are also thought to be really useful for neurological health, so for the brain and nervous system,” Dr Amati explains.

As well as polyphenols, olives are a good source of fibre which is crucial for gut health. Fibre feeds the good bacteria in the gut, creating a more diverse and healthy microbiome which helps with immunity, regular bowel movement, and proper digestion. Adequate fibre intake also aids in weight management and lowers the risk of heart disease. Recent research has found it may have cognitive benefits for over-60s, too.

3. Rich in vitamins and minerals

Olives (particularly the black variations) are rich in vitamin E – an antioxidant which reduces inflammation and protects the heart. “It is also good for skin health and immune functioning,” explains Trotman.

Vitamin E is fat-soluble, which means it needs fats and oils to absorb into the body when consumed. “Another reason the healthy fats in olives are great, because it’s easier to absorb vitamin E,” Dr Amati says.

They also contain a good amount of calcium and copper, both of which are crucial for the health and functioning of the nervous system. Additionally, whilst calcium is needed for strong bones and teeth, copper helps the body to produce energy and support the immune system.

The health cons of eating olives

Trotman’s main sticking point is the high level of salt in olives. “They’re cured in brine which means they can be high in sodium. We know a high-salt diet can increase blood pressure,” she explains.

Whilst the NHS recommends no more than 6g of salt for adults per day, and between 1 to 5g a day for children depending on their age, just one handful of olives can contain 0.6g of salt.

Trotman recommends washing the brine off to reduce sodium intake. “There are no real nutrients lost from it, so I’d recommend doing so, particularly if you’re concerned about blood pressure,” she says.

Some olives can also be calorie-dense, so Trotman recommends being mindful of portion size, particularly if you’re trying to lose weight.

Whilst Dr Amati believes there are few health risks associated with olives, she advises people with a sensitive gut to consider opting for the green variations. “Black olives are higher in bioactive compounds [such as polyphenols],” she explains. Dark-coloured bioactive compounds (also found in black beans) can be more irritating for a sensitive gut.

Are green or black olives more healthy?

Green olives tend to be picked before they’re fully ripe, whereas black olives are fully ripe and matured, Dr Amati explains. Their taste, texture, and polyphenol content are slightly different, however it doesn’t mean that one is significantly healthier than the other.

Black olives tend to be softer, with a smoother and sweeter taste, Dr Amati says, whilst the green variations are fermented for a shorter time so can be tangier, firmer, and more fibrous.

As black olives are more mature, they tend to be richer in polyphenols and thus have a slightly stronger anti-inflammatory effect. A 2020 review in the Journal of Nutritional Science found that as an olive matures, the fat content of its flesh increases simultaneously with a decrease in water content which means the black variations also tend to be higher in fat.

“If I was advising a client, I’d say to consume both of them,” Trotman says. “Although there are some slight differences, don’t stick to one, because variety is really good for the gut and overall health.”

What about other variations of olives?

Trotman lauds the health benefits of olives with added ingredients, such as garlic, cheese or sweet peppers.

“Garlic is an antioxidant and a prebiotic food which is great for our gut health,” she says, whilst added herbs, such as oregano, further increase the nutritional profile of olives.

Even those stuffed with cheese can be beneficial. “These cheeses tend to be quite hard, so high in calcium,” Trotman explains.

She says that whilst most variations of olives are healthy, those stored in highly processed oils, such as rapeseed, may be less beneficial. “I’d try to opt for those in olive oil,” she concludes.

Olives vs olive oils

The key difference between olives and olive oil is their fibre content, Trotman says. Whilst olives are rich in fibre, most of it is removed in the making of oil. In fact, there is 0g of dietary fibre in many bottles of supermarket olive oil, whilst 100g of olives may contain up to 4g.

Olives also contain less fat and calories per gram, whilst olive oil is higher in antioxidants due to the fact it’s compressed. Whilst olives tend to contain lots of sodium, olive oil is virtually sodium free, Trotman explains, as it does not go through the brine curing process.

A review in Nutrients found the health benefits of olive oil to be wide-ranging. It is associated with reduced blood pressure, anti-inflammatory and antioxidant effects, and weight loss when consumed in a diet as the only culinary fat.

The expert verdict: Are olives healthy?

“Honestly, I can’t think of any reasons not to eat olives – unless you don’t like them,” Dr Amati says. They’re rich in heart-healthy fats, gut-healthy antioxidants, and crucial vitamins and minerals.

She suggests adding them to a salad to boost its flavour profile and provide healthy fats which helps the body to absorb crucial fat-soluble vitamins. “It’s good to have fats in your salad. Adding olives is a tasty way of doing that,” she concludes.

FAQs:

Are olives safe for everyone?

Olives are generally safe for most people, Dr Amati says. However, she adds that those with a sodium sensitivity or blood pressure issues should be more mindful of their olive consumption. Those on a low-salt diet could consider opting for black olives rather than green, she suggests, as they tend to be lower in sodium due to the longer ripening period and different brining process.

How many olives should you eat a day?

Olives should be consumed in moderation as part of a healthy and varied diet, Dr Amati says. “They tend to form a fairly small part of people’s diet which means I’m not really too concerned about their sodium levels and caloric content.”

She advises people not to stress about the number but just to be mindful of their salt and added sugar intake. “Buy the ones you like, add them to a salad or cook your fish with them, and continue to enjoy them as part of a balanced diet,” she concludes.