Before You Add More Olives to Your Diet, Read This

Olives are a fruit rich in fat - but not just any fat. They mainly contain monounsaturated fats, the same type found in olive oil, famous for its benefits to the heart and metabolic health.

Despite this, they have concentrated calories. A single olive has an average of 5 calories. It doesn't sound like much, but anyone who has snacked straight from the jar knows that it's easy to overdo it. A portion of 10 olives can reach 50 to 60 calories.

It depends on the quantity. If consumed in excess and outside a balanced dietary context, olives can contribute to weight gain, especially if they are accompanied by other caloric snacks. However, when included in moderation, they are not villains.

Surprisingly, it can help. Here's why:

• The good fat in olives helps to provide satiety, which reduces the urge to snack endlessly.
• They have antioxidant compounds, such as polyphenols, which help control inflammation and improve insulin sensitivity.
• They are high in sodium (especially the canned ones), which can cause fluid retention - but this is not fat, but temporary bloating.

The difference between them is basically their ripeness. The green ones are picked before they are fully ripe, while the black ones are more mature. In nutritional terms:

• The green ones usually have a little less fat.
• Black ones tend to be higher in calories, but milder on the palate.

Both are healthy if eaten in moderation.

1. Avoid overdoing it: 4 to 6 pieces per meal are enough.
2. Prefer versions with less salt or wash them before eating.
3. Use it as a substitute for fatty sauces in salads or as a complement to brown rice or scrambled eggs.
4. Avoid dangerous combinations such as olives + fatty cheeses + sausages in the same dish.