Olives are the cornerstone of the Mediterranean diet and have a myriad of health benefits. But when you’re practicing the paleo diet, it can be hard to differentiate what is acceptable to consume. With the debate over olives being paleo relying deeply on the curing process, are olives truly paleo-friendly?
Olives are paleo friendly. While there has been a lot of debate over the curing and processing of olives, they contain no GMOs, no artificial flavors, and nothing other than curing that was practiced in the ancient ages. Olives cannot be eaten raw and must be cured for consumption. The best paleo-friendly olive brands include Mina, Divina, and Lindsay.
In this article, we are going to put an end to the debate over whether olives are paleo friendly. We are also going to explain the curing and processing in depth and explain why it is an extremely beneficial part of your everyday diet. Ready to learn more? Let’s get started!
Contents
What Macronutrients Do Black Olives Have?
Black olives are rich in macronutrients and minerals, making it a worthy addition to any diet.
Caloric value
The average caloric value of 100g of black olives is 116 calories, which is considered moderately calorie dense. The caloric value is truly offset by the amount of mineral that is in a good helping of olives. 100g of olives is quite a bit of olives, making the calorie count extremely manageable in the long term.
Protein
The protein level of olives is not very high, but this can be offset by other paleo additions. Things such as chicken, bacon, or other cured meats would be an amazing addition to a helping of olives. This addition will not only offset the salty taste of the olives but will up the protein count to a beneficial level.
Total Fat
The total fat of the olives for 100g is a regular amount of total fats, at about 10.90g per 100g of product. Olives contain a lot of monosaturated fats, otherwise known as “healthy fats”. This means that olives will keep you full for a long time, when compared to other vegetables.
Carbohydrates
The olive has a relatively low amount of carbohydrates relative to its dietary fiber, making it a good addition if you’re looking for more in your law-carb diet. With about 6.04g per 100g, it’s a perfect addition to a Mediterranean low carb diet.
What Minerals Do Black Olives Have?
Black olives are rich in a variety of minerals.
1. Calcium
Olives are rich in calcium, at about 88 milligrams per 100 g of olives. Calcium is good for the body because it builds and maintains strong bones, as well as gives support to heart, muscles, and nerves. One of the main building blocks of the body, about half of Americans don’t get enough in their diet per day. Eating some olives can put you ahead of that curve.
2. Iron
Olives are moderately rich in iron, with about 6.28 milligrams per 100g of olives. Iron has a myriad of unexplored benefits, and with iron deficiencies becoming more and more common, we should look at ways that we can up our iron intake every day.
How to Add More Iron to Your Diet
If you want to pump up the iron content, you should look into brighter vegetables such as:
- Spinach
- Peas
- Sweet Potato
- Dandelion greens
- Collard greens
- String beans
These will not only add a brighter taste to the extraordinarily rich olives, but it will balance out the meal and give you the full nutritional benefits of iron.
3. Magnesium
Olives are rich in magnesium, with about 4 mg per every 100g of olives, but adding more magnesium into the dish is easy. Look for alternative greens, nuts, seeds and forms of wheat for an amazing form of magnesium and a tasty addition to the olives.
Why Should increase my Magnesium intake?
Magnesium is one of the best things that you can implement into your diet, as it is a necessary deterrent to serious problems such as cancer and heart problems. Low magnesium is becoming increasingly common in the US and these deficiencies have long term consequences for your health.
Serious magnesium deficiencies are not common, but you may be at risk if you have:
- Kidney disease
- Chron’s disease
- Digestion issues
- Parathyroid problems
- Diabetes
- Substance abuse issues
Olives are rich in magnesium, with about 4 mg per every 100g of olives, but adding more magnesium into the dish is easy. Look for alternative greens, nuts, seeds and forms of wheat for an amazing form of magnesium and a tasty addition to the olives.
4. Potassium
As another building block of the body, potassium has specifically been used to regulate fluid balance, muscle contractions, and to improve nerve signals throughout the body. A high potassium diet has been shown to reduce blood pressure long term and improve water retention. Olives contain 8mg of potassium per 100g of the product, making it a moderate source of potassium.
How to Add More Potassium
For a more potassium rich food, look for:
- Dried Fruits
- Beans
- Potatoes
- Acorn and Butternut Squash
- Spinach
- Avocado
- Bananas
All of these will work flavor wise as a side or mixed into the olives, while giving you the full nutritional value of the potassium.
What Macronutrient Do Green Olives Have?
Green olives do vary from black olives, slightly. They only have two more added minerals, and the caloric values are different.
Caloric Values
The caloric value of green olives differs slightly from black olives, with green olives being more calorie dense. The caloric value of green olives for 100g is 145 calories, which is still a negligent amount, especially for the vitamins and minerals that it contains.
Zinc
Zinc content of your food is important because it has a big factor to play in your immune system and metabolism. Green olives have 0.04g of iron per 100g.Immune system and metabolism all play important parts in taste and smell, as well as wound healing times. The best way to make sure you’re getting enough zinc is to make sure that you’re eating a varied diet.
Copper
Copper is a mineral that is used for making red blood cells and nerve cells. With the perfect balance of copper in your diet, you can see a lot of long-term liver, heart, brain, and kidney benefits. It also helps the body create collagen, which will help you look youthful for longer. Green olives contain 0.12 mg of olives per 100g.
What Macronutrients Does Olive Oil Have?
Olive oil has separate macronutrients from green and black olives because of the additives that they put into them. Olive oil is also paleo friendly, due to the use of all natural ingredients and the lack of “true” processing.
Caloric Value
Olive oil is slightly lower in caloric value than green olives, but more than black olives. It has about 119 calories per tablespoon of standard olive oil. This can add up if you use a lot of olive oil in your cooking, so using it sparingly is recommended for low-calorie diets.
Fat Content
Olive oil is slightly less healthy than regular black or green olives, possibly because of the use of oil as its mode. The fat tops out at about 13.5g per tablespoon, but this is mostly monounsaturated. The fats in olive oil is over 75% monounsaturated, with the other 25% being both saturated fatty acids and polyunsaturated fatty acids.
Vitamins and Minerals
Olive oil is high in vitamin K and vitamin E, with about 1.94 milligrams of each. Both vitamins are known to have a myriad of health benefits. Vitamin E has been known to moisturize skin, eczema, psoriasis, and other forms of skincare that makes big names such as Zendaya tout its benefits. Vitamin K is used to make proteins that are needed for the strengthening of bones an to help with blood clotting, making it healthy in smaller doses.
Paleo Olive Brands
1. Mina Black Olives
Minas Black olives are a perfect addition to a healthy salad. In both dried and full versions, minas black olives have a very low sodium and salt content, are kosher approved, have zero grams of trans fat and are suitable for vegans and vegetarians. These olives come in a 7oz can and can be shipped on Amazon grocery for $8.17 per bottle.
2. Divina Castelvetarno Olives
Castelvetarno olives are one of the most sought after olives. Originating form Sicily, these sweet additions to your diet is a perfect example of a friendly olive brand that is all accessible. These olives are cured but aren’t fermented, and it is recommended to pair with brie cheese.
3. Lindsay Crafted Medium Pitted Green Olives
These olives differ from the last two due to the rich and buttery taste that they have. They are non-GMO certified and have an easy to read ingredient list: sea salt, water, and olives. They come in a variety of different styles depending on how you want to use them, and you can get 10% off of your first order if you buy some now!
Related Questions
What Is the Best Brand of Olives?
The best black olives are widely acknowledged as Tasso’s Natural Black Olives, and the best green olives are Divina’s Green Olives Stuffed with Sundried Tomato.
Are Olives a Fruit?
Yes! Olives are botanically a fruit, which can be found by the fact that they have a pit in the middle.
Are Olives Gluten-Free?
Yes, olives are naturally gluten-free. If you have celiac or gluten-sensitivity, be sure to opt for a certified gluten-free brand of olives.