OLIVES For Weight Loss
Black and green olives both supply approx. 80% fat content with the majority of oil being monounsaturated (9g), polyunsaturated (1g) and saturated (1g). Refer to section Lipids Introduction for details on olive oil.
Olives straight from the tree are very bitter as they contain oleuropein, mainly contained in the olive skin. To remove this compound, olives need to be processed, otherwise they are inedible. Green olives are picked as an unripened fruit, black olives are usually fully ripened on the olive tree and then shaken off the tree, often collected on large sheets. There are four main processes for olive preparation and they all take many months of soaking, plus with the water cured olives, numerous stages of rinsing.
Most olives are processed in a brine or salt solution for one to six months, the same time as with oil cured olives. Green olives are soaked in a solution of lye, thoroughly washed and then placed in brine. Black olives go straight into the brine, which promotes lactic acid fermentation, and they are later treated with lye to remove the oleuropein.
Olives are the most processed fruit and the high sodium content 800-2000mg can be a problem, especially for people with heart problems or circulatory problems. Olives supply some calcium (60mg), potassium (55mg), iron (1.6mg), vitamin A (400 IU), plus trace amounts of other minerals. Olives are an ideal addition to pizza, while any time you need a salt flavour for a salad or meal, a few olives is all it takes. No need for the salt shaker. Enjoy your olives once in a while and use olive oil regularly with salads.
GLYCEMIC CALORIES – total: 39 kcal. per 100 grams
INDEX: 58 Calories from: Carb: 36 Protein: 2 Fat: 1
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