This article explores the health benefits and nutrition facts of Kalamata olives and how you can include them in your diet. Take a look. What nutrients do Kalamata olives offer? We explore their nutritional profile in the following section.
Nutritional Profile Of Kalamata Olives
A hundred grams of Kalamata olives (17 olives) contains (1):
Calories: 300 Fat: 30g Carbohydrates: 6.67g Dietary Fiber: 6.7g Sodium: 1.26g Potassium: 0.13g
These essential nutrients in Kalamata olives offer many health benefits. We discuss the same in the next section.
Health Benefits Of Kalamata Olives
- May Promote Skin Health Olives have been an integral part of many skin care regimes for the visible benefits they offer. Oleuropein, a phenolic component in olives, is found to protect the skin from chronic UVB-induced damage. It also acts as a free radical scavenger (2). Therefore, including Kalamata olives in your diet may improve your skin health.
- May Reduce The Risk Of Cancer Kalamata olives are rich in polyphenols, antioxidants, and flavonoid compounds. These compounds shield the cells and cell membranes from free radical or external damage and potentially reduce cancer risk. Besides, the oleuropein in these olives may also hinder the viability of cancer cells (2), (3).
- May Promote Cardiovascular Health The oleuropein in Kalamata olives has been shown to reduce the risk of coronary heart disease. Studies suggest that it may protect against acute adriamycin cardiotoxicity (damage to the heart muscle). It was also found to inhibit the oxidation of low-density lipoproteins (LDL), also known as bad cholesterol (2),(3).
- May Aid In Weight loss Olives have powerful antioxidants and help maintain HDL cholesterol levels. Olive intake may also inhibit LDL development. These factors may hinder unwanted weight gain (3). However, more concrete research is warranted to understand how Kalamata olives may help with weight loss in humans.
- May Help Manage Diabetes The glycemic index of Kalamata olives is low (they digest very slowly), and they prevent the sudden release of sugars into the blood. One Kalamata olive (4 grams) provides 1 to 3 mg of hydroxytyrosol (a phenolic compound) (4). Hydroxytyrosol has insulin-like effects and had shown significant anti-diabetic properties in animal models of type 2 diabetes. Moreover, it has protective effects against oxidative stress, inflammation, hyperglycemia (high blood sugar), and hyperlipidemia (high fat levels in blood). Besides, the European Food Safety Authority has approved the use of hydroxytyrosol (5 mg/day) to prevent oxidative damage and inflammation, reducing the risk of insulin resistance/diabetes (5). However, more quality research is warranted to understand the role of Kalamata olives in diabetes control.
- May Combat Inflammation The antioxidant compounds in olives effectively combat free radicals. This helps prevent harmful oxidative damage to cells and effectively combat inflammation. These anti-inflammatory properties can be attributed to the polyphenol content in olives (6). However, olive oil is more clearly studied for this benefit than olives directly. So, detailed research on the consumption of Kalamata olives and their role in combating inflammation is warranted. These benefits of Kalamata olives are far-reaching. But, what makes these olives one of the healthiest foods to consume? Let’s explore the reasons in the following section.
Why Are Kalamata Olives Among The Healthiest Foods We Know?
Kalamata olives have special nutritional benefits compared with other olives. These olives are a good source of fiber and vitamins A, C, B, E, and K, and minerals like iron, calcium, magnesium, phosphorous, and potassium. Besides, most of their fat content is monounsaturated (healthy fat). Four tablespoons of Kalamata olives contain 2.7 grams of monounsaturated fat and 0.3 grams of polyunsaturated fat. These olives also contain natural antioxidant polyphenols. Adding Kalamata olives to your daily diet can offer you several health benefits. Here are a few easy ways to do it.
How To Add Kalamata Olives To Your Diet
Use as a topping on salads or soups. Serve as an appetizer with a pinch of salt and pepper. Add to sandwiches to enhance the flavor. Eat with bread, pita bread, and pasta to enhance the taste. Use as a spread on bread by blending olives into a fine paste with vinegar and a pinch of salt.
These are some of the easiest ways to add Kalamata olives to your diet. But you have to follow certain safety precautions before consuming them. We discuss them in the following section.
Precautions To Be Considered Before Taking Kalamata Olives
You cannot eat raw or unprocessed Kalamata olives because of their sourness/bitterness. They undergo a curing process to alter their taste. They are dipped in brine or saltwater, which increases their sodium content. Taking them in excess may elevate your body’s sodium levels. Mary Wirtz, RD, says, “Kalamata olives are calorie-dense. Therefore, if you watch your calorie intake, weight, or sodium intake, do not overdo these olives. Typically for most individuals, half a serving is enough to add flavor to any dish.” Are Kalamata olives a superfood? Yes. Kalamata olives are considered a superfood with a rich nutritional profile and health benefits. Are Kalamata olives healthier than green olives? Yes. Kalamata olives contain more healthy fat, fiber, and carbohydrates than green olives (1), (7). How many Kalamata olives should I eat a day? The intake of about 16-24 small to medium-sized Kalamata olives per day is considered safe. Are Kalamata olives probiotic? Kalamata olives made with salt water brine are probiotic in nature and good for gut health. Are Kalamata olives acidic or alkaline? Kalamata olives are alkaline when they are fresh (pH 8.0), but they are acidic when pickled (pH 6.5). Are Kalamata olives good for arthritis? Anecdotal evidence suggests that Kalamata olives help reduce symptoms related to arthritis. However, limited research is available to prove these claims. Why are Kalamata olives salty? Kalamata olives are salty because they are cured in salt water.
