Kalamata Olives: Nutrition, Benefits, And Ways To Include In Diet
Kalamata olives are large and brown and have a meaty texture and unique gustation. They are named subsequently the urban center of Kalamata in Greece and are the nigh popular variety of olives. The health benefits of Kalamata olives can be linked to their rich nutritional contour and antioxidants. They gustatory modality a little sweetish or slightly bitter, and are known for their anti-inflammatory properties that assistance treat and preclude several ailments.
This article explores the health benefits and nutrition facts of Kalamata olives and how you can include them in your nutrition. Take a look.
What Is Kalamata Olive?
Kalamata olives are generally compared with black olives but differ in size, taste, and texture. These olives are usually cured with brine, which gives them a soft texture and a unique flavour. These are loaded with nutrients and are believed to assistance manage many health atmospheric condition.
What nutrients do Kalamata olives offer? We explore their nutritional profile in the post-obit section.
Nutritional Profile Of Kalamata Olives
100 grams of Kalamata olives contain (one):
- 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 hash out the same in the next section.
Health Benefits Of Kalamata Olives
1. May Promote Skin Wellness
Olives have been an integral part of many peel 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. Information technology likewise acts equally a costless radical scavenger (two). Therefore, including Kalamata olives in your diet may better your skin health.
2. 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 gratuitous radical or external impairment and potentially reduce cancer risk. Likewise, the oleuropein in these olives may also hinder the viability of cancer cells (two), (3).
3. May Promote Cardiovascular Wellness
The oleuropein in Kalamata olives has been shown to reduce the adventure of coronary heart disease. Studies suggest that information technology may protect against acute adriamycin cardiotoxicity (harm to the center muscle). It was besides found to inhibit the oxidation of depression-density lipoproteins (LDL), also known as bad cholesterol (2),(3).
iv. May Assist 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 (three). However, more physical research is warranted to sympathise how Kalamata olives may help with weight loss in humans.
v. May Aid Manage Diabetes
The glycemic index of Kalamata olives is low (they digest very slowly), and they foreclose the sudden release of sugars into the blood. 1 Kalamata olive (4 grams) provides 1 to iii mg of hydroxytyrosol (a phenolic compound) (iv). Hydroxytyrosol has insulin-like effects and had shown significant anti-diabetic backdrop in fauna models of type 2 diabetes. Moreover, information technology has protective furnishings against oxidative stress, inflammation, hyperglycemia (high blood sugar), and hyperlipidemia (high fat levels in blood).
Too, the European Food Safety Authority has approved the apply of hydroxytyrosol (five mg/24-hour interval) to prevent oxidative impairment and inflammation, reducing the hazard of insulin resistance/diabetes (5). However, more than quality inquiry is warranted to understand the part of Kalamata olives in diabetes control.
six. May Combat Inflammation
The antioxidant compounds in olives effectively combat gratuitous radicals. This helps foreclose harmful oxidative impairment to cells and finer combat inflammation. These anti-inflammatory properties can be attributed to the polyphenol content in olives (6). Notwithstanding, olive oil is more clearly studied for this benefit than olives directly. And so, detailed research on the consumption of Kalamata olives and their part 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? Allow's explore the reasons in the following section.
Why Are Kalamata Olives Among The Healthiest Foods We Know?
Kalamata olives take special nutritional benefits compared with other olives. These olives are a good source of fiber and vitamins A, C, B, East, and K, and minerals like iron, calcium, magnesium, phosphorous, and potassium. Besides, most of their fatty content is monounsaturated (good for you fatty). Four tablespoons of Kalamata olives contain 2.7 grams of monounsaturated fatty and 0.iii grams of polyunsaturated fat. These olives also contain natural antioxidant polyphenols.
Adding Kalamata olives to your daily nutrition tin offering you several health benefits. Here are a few easy ways to do information technology.
How To Add Kalamata Olives To Your Diet?
- Use as a topping on salads or soups.
- Serve every bit an appetizer with a pinch of salt and pepper.
- Add to sandwiches to enhance the flavor.
- Eat with breadstuff, pita staff of life, and pasta to heighten the sense of taste.
- Use every bit a spread on bread by blending olives into a fine paste with vinegar and a pinch of table salt.
These are some of the easiest ways to add together Kalamata olives to your diet. But yous have to follow certain safety precautions before consuming them. Nosotros hash out them in the following section.
Precautions To Exist Considered Before Taking Kalamata Olives
You lot cannot eat raw or unprocessed Kalamata olives considering 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 backlog may elevate your body's sodium levels.
Mary Wirtz, RD, says, "Kalamata olives are calorie-dumbo. Therefore, if y'all sentry your calorie intake, weight, or sodium intake, do not overdo these olives. Typically for nearly individuals, half a serving is plenty to add flavor to any dish."
Takeaway
Kalamata olives are loaded with nutrients and antioxidants, which assist promote overall wellness. Consuming them may help improve skin wellness, reduce the risk of cancer and heart disease, help manage diabetes, and gainsay inflammation. Nonetheless, consume them in moderation to reap their benefits. Follow the in a higher place-mentioned tips to include them in your diet.
Expert'southward Answers For Readers' Questions
Are Kalamata olives and black olives the same?
Kalamata and blackness olives look the aforementioned but different in origin, shape, size, gustation, texture, and nutritional profile.
Are Kalamata olives healthier than black olives?
Kalamata olives may exist a healthier option than black olives considering of their higher antioxidant and polyphenol content.
What sets Kalamata olives autonomously?
The presence of vitamins and minerals, healthy fats, polyphenols, and many other beneficial nutrients fix Kalamata olives apart from regular olives.
Sources
Articles on StyleCraze are backed by verified information from peer-reviewed and bookish research papers, reputed organizations, research institutions, and medical associations to ensure accurateness and relevance. Read our editorial policy to larn more than.
- KALAMATA OLIVES PITTED
https://fdc.nal.usda.gov/fdc-app.html#/nutrient-details/589246/nutrients - Oleuropein in Olive and its Pharmacological Furnishings
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3002804/ - Olive oil and prevention of chronic diseases: Summary of an International conference
https://www.sciencedirect.com/scientific discipline/article/pii/S0939475318301261 - Food Processing and the Mediterranean Diet
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4586566/ - Antidiabetic Effects of Hydroxytyrosol: In Vitro and In Vivo Evidence
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6616959/ - The Protective Effects of Extra Virgin Olive Oil on Immune-mediated Inflammatory Responses
https://pubmed.ncbi.nlm.nih.gov/29141575/
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Aparna is a professor-turned-content writer with over v years of experience in life sciences. Her passion for writing and interest... more
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