If there’s one food most people think they shouldn’t consume when trying to lose weight, it would probably be olives.
They’re high in fat and calories, so why on earth would anyone want them?
Is eating raw olives good for you?
You might have heard that raw olives are healthy because they provide essential vitamins and minerals (especially calcium), but what does the scientific evidence show?
Is eating raw olives really as bad for you as everyone says?
The short answer is yes – consuming raw olives is not only safe from a nutritional standpoint but beneficial too.
How do you prepare raw olives for eating?
When it comes down to it, there’s no real way of preparing raw olives for consumption other than simply biting into one and chewing on it.
The best thing about this method is that you don’t need anything else in your mouth besides the raw olives themselves.
You don’t even need any cutlery or plates!
Just use your hands if necessary.
If you’re going to be at home and want to serve your guests some fresh olives, all you’ll need to do is put them in an attractive dish along with something tasty which will complement their natural flavour.
A simple squeeze of lemon juice would work well here.
Raw olives are commonly eaten by people of Mediterranean descent and those who live close to Italy.
However, they’re also enjoyed in many parts of North America and Europe thanks to the large immigrant population.
- A variety of different types of olives exist across the globe including green olives, black olives, Kalamata olives, purple olives and more.
- Olives come in three main varieties – Spanish, American and Italian.
- There are around 30 different species of olives.
- They vary greatly in size, shape and colour.
- Some olives may contain up to 50% fat while others may be very low in calories.
Green vs Black Olives
Black olives are typically larger and longer, whereas green ones tend to be rounder and shorter.
Green olives usually have less skin and seeds, making them easier to digest.
They are sometimes called “eating” olives since they’re often used without being pitted beforehand.
What does a raw olive taste like?
The bitterness factor is what makes raw olives such an acquired taste.
This can make them seem quite unpleasant but if you get over that initial hurdle you should find yourself enjoying these little morsels.
Many people think that olives must be extremely sour due to the fact that they’ve been left untreated after harvest, however this isn’t actually true.
It was believed for centuries that olives were poisonous because of their high levels of tannin (a type of phenolic compound).
Tannins give olives their astringent qualities and help preserve them when stored in brines, yet they aren’t considered toxic as long as they’re not consumed uncooked.
However, the truth is that only certain species of olives contain significant amounts of tannin, meaning that most olives we consume today won’t pose much of a threat to our health.
Additionally, the same goes for olive oil, which contains healthy fats and antioxidants and thus shouldn’t cause us harm either.
So why are raw olives so unpalatable?
It could just be bad luck, though I suspect that part of the reason lies in the fact that olives are highly perishable foods that require careful storage conditions before they become edible again.
As soon as they’re removed from the tree, the flesh starts drying out quickly and becomes unappetisingly dry.
If they’re exposed to air too long, they start oxidizing and turning brownish-black.
In order to keep them looking good until you finally bite into them, olives undergo various processes during curing, fermentation and salting.
This explains why raw olives are often sold in sealed containers and kept away from light exposure.
Some brands go as far as using oxygen absorbers in order to prevent oxidation from occurring inside the packaging.
There are plenty of ways to avoid spoiling your olives, though, so read our article detailing how to store olives safely for further information.
Are olives raw or cooked?
Olives are technically neither raw nor cooked, since both terms refer to foodstuffs that are minimally processed by heat treatment.
However, it’s still possible to prepare them in different ways depending on whether you want to retain all or some of their nutritional value.
- Raw: Raw olives are those which haven’t undergone any kind of processing whatsoever aside from being harvested directly from the plant. They may also be known as “green” olives because they don’t turn dark grey when ripe.
- Dry-salted: Dry-salted olives are cured with salt instead of water. The process involves soaking the olives in salty brine and then raking them several times to remove excess moisture and salt crystals.
- Fermented: Fermentation takes place through a chemical reaction between lactic acid bacteria and sugars found naturally within olives. These acids result in an acidic environment that inhibits mould growth and helps ensure freshness. After fermentation, olives are washed thoroughly, dried and packed into jars ready for consumption.
- Simmered: Simmered olives involve cooking whole olives in boiling water. When done, the olives will typically float at the top while the rest sinks to the bottom of the pot. A similar technique called “boiled” is used to cook Mediterranean style dishes like tapenade.
- Pickled: Pickles are prepared by fermenting sliced or diced vegetables like cucumbers, onions or carrots. Typically pickled vegetables are soaked in vinegar, sugar and spices, giving them a distinctive flavour. Once fermented, pickles are usually packed in glass bottles and refrigerated.
- Cured: Curing refers to the use of salts and/or sugars to enhance the palatability of olives without altering their nutrient profile.
- Marinated: Marinating adds extra flavors to olives prior to serving.
What is the healthiest way to eat olives?
The best way to enjoy olives depends largely upon your personal preference.
For example, if you’re looking for something quick and easy, dry-salting would work well.
If you prefer savory over sweet, marinated olives might appeal more than simmered ones.
And if you prefer your food to come packaged in plastic rather than glass, pickling could be just what you need!
Are green or black olives healthier?
Olives can be enjoyed in many ways — from salads to sandwiches to dips and spreads.
But they also have a place on our dinner plates as part of a main course.
“There’s no one single thing that makes an olive good,” says registered dietician and nutrition expert Mary Beth Hogan.
“It comes down to finding out which type of olive works best with each meal.”
In general, she explains, darker colored olives like Kalamata olives, Marcona almonds, and Castelvetranos are most suitable when eaten fresh (rather than preserved).
Lightly brined olives such as California Olives and oil-cured olives are great options for those who want to preserve them in vinegar or salt.
That said, as long as you choose olives that are properly stored, it doesn’t matter whether they’re green or black.
Both types will provide your body with plenty of vitamins C and K, fiber, manganese, copper, folate, potassium, magnesium and iron.
In addition, olives offer monounsaturated fatty acids, vitamin B6, lutein, beta carotene, selenium and polyphenols.
So, does eating olives make us any healthier?
According to Dr.
Steven Ruggles, author of Olive Oil & Health Benefits: A Complete Guide to Understanding the Nutritional Value of Extra Virgin Olive Oil, we don’t know yet.
While he notes that studies show that people who consume large amounts of olive oil tend to live longer lives, the impact of this relationship has not been proven conclusively.
It may take several years before researchers discover how much olive oil helps protect against heart disease or cancer or even simply improves overall wellness.
How to store olives
To ensure a safe and nutritious experience, here are a few tips for storing and enjoying olives:
- Choose high quality, extra virgin olive oils that are cold pressed and unfiltered. These oils should not appear cloudy at all times, but only after standing for 24 hours.
- Store extra virgin olive oils in dark bottles away from heat sources.
- Keep opened containers with refrigerated foods covered to prevent moisture buildup and spoilage.
- Refrigeration is recommended for whole olives, pitted olives, and cured products because mold growth occurs quickly once temperatures rise above 40 degrees Fahrenheit (4°C).
- Freshness matters too. Store olives in the refrigerator crisper drawer (not the vegetable bin) where air circulation keeps them cool.
- Don’t wash olives until ready to use. This step removes excess salt and water.
- Wash hands thoroughly after handling olives.
- Remove pits by gently rubbing between fingers or using a small spoon. They’ll pop right off.
- If desired, soak olives in lemon juice, red wine, white wine, or another acidulated liquid prior to serving.
What color olives are the healthiest?
The answer depends largely upon what kind of olives you prefer.
Green olives come in varieties including Spanish Manzanilla, Greek Kalamonas, Italian Picholines, French Gaeta, American Cerignola, and Portuguese Barcelonese.
The best way to enjoy olives depends largely upon your personal preference.
For example, if you’re looking for something quick and easy, dry-salting would work well.
If you prefer savory over sweet, marinated olives might appeal more than simmered ones.
And if you prefer your food to come packaged in plastic rather than glass, pickling could be just what you need!
Are green or black olives healthier?
Olives can be enjoyed in many ways — from salads to sandwiches to dips and spreads.
But they also have a place on our dinner plates as part of a main course.
“There’s no one single thing that makes an olive good,” says registered dietician and nutrition expert Mary Beth Hogan.
“It comes down to finding out which type of olive works best with each meal.” In general, she explains, darker colored olives like Kalamata olives, Marcona almonds, and Castelvetranos are most suitable when eaten fresh (rather than preserved).
Lightly brined olives such as California Olives and oil-cured olives are great options for those who want to preserve them in vinegar or salt.
That said, as long as you choose olives that are properly stored, it doesn’t matter whether they’re green or black.
Both types will provide your body with plenty of vitamins C and K, fiber, manganese, copper, folate, potassium, magnesium and iron.
In addition, olives offer monounsaturated fatty acids, vitamin B6, lutein, beta carotene, selenium and polyphenols.
So, does eating olives make us any healthier?
According to Dr.Steven Ruggles, author of Olive Oil & Health Benefits: A Complete Guide to Understanding the Nutritional Value of Extra Virgin Olive Oil, we don’t know yet.
While he notes that studies show that people who consume large amounts of olive oil tend to live longer lives, the impact of this relationship has not been proven conclusively.
It may take several years before researchers discover how much olive oil helps protect against heart disease or cancer or even simply improves overall wellness.
Benefits of Olive Oil
- Reduces your chances of developing cardiovascular diseases (CVD)
- May improve insulin sensitivity and blood sugar control
- Possible protection against certain cancers, particularly breast cancer and prostate cancer
- Helps prevent osteoporosis
- Supports weight loss
- Protects brain health
- Promotes eye health
Do green or black olives taste better?
While many would say that red olives have more intense flavors than green ones, there isn’t one specific type of olive that tastes best.
Black olives tend to have slightly sweeter profiles while green olives typically carry stronger citrus notes.
Regardless of color, all types of olives should still be enjoyed fresh since storing them will only diminish their unique attributes.
But if you’re looking for something different than typical cured meats like salami, try adding some freshly sliced ripe tomatoes tossed into a salad.
The combination makes for an excellent appetizer or side dish.
What raw olives is good for?
Olives aren’t just about flavor, though.
They also contain essential nutrients as well as antioxidants which can help fight off inflammation and protect against cell damage from free radicals.
In other words, they may improve your overall quality of life!
Here’s how these vitamins and minerals work together to keep you healthy and strong:
- “Olive oil has been shown to reduce LDL cholesterol levels,” says registered dietitian Tara Gidlow, RDN. “It’s rich in monounsaturated fatty acids, which lower bad cholesterol.” Monounsaturates (MUFA) include oleic acid — found primarily in extra virgin olive oil — and omega 3 fats such as alpha linolenic acid (ALA), she adds. MUFAs actually boost HDL (“good” cholesterol). And it turns out olive oil has even more heart-healthy power than previously thought. A study published last year linked regular consumption of EVOO to reduced risk of cardiovascular disease compared to nonconsumption.
- Antioxidants are believed to play a role in reducing cancer risks, especially colon cancer. Olive leaf extracts were found to inhibit the growth of human tumor cells, including those derived from breast, prostate and lung cancers.
- The antioxidant vitamin E was discovered through its ability to neutralize dangerous compounds produced during storage of edible oils. Olives are particularly high in this nutrient because their pits naturally trap moisture, making them prone to rancidity.
- Polyphenol, another key ingredient in olive oil, is known to stimulate production of collagen, which helps skin retain elasticity. It also provides protection from UV rays, which increase the chances of developing wrinkles.
- In addition to being loaded with beneficial nutrients, olives offer up plenty of calories too. Each ounce contains 100 calories, so you’ll want to limit yourself to 2 ounces per day. If you need additional energy on days when you don’t feel very active, however, eating a few slices shouldn’t do any harm.
Are olives in a jar raw?
If you’ve ever eaten an unpasteurized pickled or canned food product like kimchi, then you already know what raw foods taste like.
But did you know there are some types of foods that must be consumed raw?
These include fresh fruits and vegetables, meat and poultry, seafood, eggs, milk, yogurt, cheese and honey.
One thing to consider is whether you’d prefer to consume a raw olive over one that’s not.
Raw olives will have little, if any noticeable effect on their appearance or texture once cooked.
However, depending upon where you live and who grows your olives, they could come into contact with harmful bacteria while growing before harvest time.
For example, many people living near farms and groves would likely find themselves consuming raw olives grown outside of sterile conditions.
But even if you choose not to purchase raw olives, you still have options available to you.
You might try purchasing pasteurized olives, which are typically heated to kill germs and prevent spoilage.
How do I know if my olives are edible?
In order to determine whether olives should be considered safe to consume, we first need to understand how they’re produced.
Olives grow inside of trees called oleaster plants (also referred to as Fraxinus spp.).
As these seeds develop within the fruit, it becomes ready to be harvested when its skin turns from greenish-yellow to brownish red – at approximately 5 weeks after pollination.
At this point, the olive undergoes a process known as “cracking” whereby it separates from the tree trunk.
Cracked olives begin to ferment immediately after cracking, but can continue to mature for up to two months.
The fermentation process changes the flavour profile; making them more bitter than sweet.
When fully ripe, olives can reach between 1/4 – 3/8 inches long.
They also contain high amounts of antioxidants such as polyphenols and carotenoids.
Olives vs.other fruits
“Raw” olives fall under the category of minimally processed foods because they haven’t undergone any heat treatment beyond being boiled prior to consumption.
This means that they aren’t suitable for those suffering from allergies or sensitivities to certain ingredients.
Additionally, the presence of sulphites has been found to cause headaches, nausea and upset stomachs among some individuals.
If you want to avoid this problem, look for products without added sulphite preservatives.
Also, ensure that all ingredients used during processing follow strict guidelines set out by the FDA.
Ingredients
- 2 cups green olives with pits
- 2 cups black olives with pits
- 1 orange
- 4 garlic cloves smashed
- 2 teaspoons whole fennel seeds
- 2 teaspoons chopped fresh thyme leaves
- 3/4 teaspoon crushed red pepper flakes
- Kosher salt
- 2/3 cup olive oil
- 4 sprigs fresh thyme
Instructions
- Place the green and black olives in a medium bowl after draining them from the oil or brine they were packaged in. Add the fennel seeds, thyme leaves, red pepper flakes, orange zest, garlic, and 1/2 teaspoon each of salt and black pepper. After adding the thyme sprigs and olive oil, blend the mixture.
- Add the mixture to a medium (10-inch) sauté pan along with the olive oil. Heat the oil until it starts to sizzle over medium heat. Once the olives and garlic are heated through and aromatic, reduce the heat to low and continue to sauté for 4 to 5 minutes, stirring regularly. From the pan, serve warm, or place in a serving dish. Give the pits a little dish.
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.