Olives can make for a great Low-calorie snack option, with just 10 calories per 8.4g serving. In addition to their calorie-friendly benefits, olives also offer a number of nutritional benefits that make them worth incorporating into your diet.

One key nutritional benefit that olives offer is Healthy fats. They are a great source of monounsaturated fats, which are known to have anti-inflammatory properties and can help lower your risk of heart disease. Additionally, olives are a low-carbohydrate food, making them an ideal option for those following low-carb diets.

In this article, we'll take a closer look at some of the benefits of incorporating olives into your diet, from their nutritional profile to various ways you can enjoy them in your meals.

Olives can be a low-calorie snack option

As mentioned earlier, olives are a great Low-calorie snack option. In addition to being low in calories, they are quite filling, thanks to their high fiber content. Research has also shown that consuming olives and other similar foods can help regulate blood sugar levels and promote feelings of satiety. Some ideas for incorporating olives into your snack routine include using them as a topper for rice cakes or crackers, adding them to a colorful veggie plate, or even just eating them plain. Just be sure to watch your portion sizes, as olives can be high in sodium.

Olives can be added to salads for a low-calorie boost

In addition to being a great snack option, olives can also be a tasty addition to salads. They add a pop of flavor and texture, while also providing numerous health benefits. When adding olives to your salads, opt for a low-fat dressing to keep the calorie count down. Some good options include a balsamic vinaigrette or simply squeezing lemon juice over the top.

Olives are a good source of healthy fats

As mentioned earlier, olives are a great source of Healthy fats. These monounsaturated fats have anti-inflammatory properties and can help lower your risk of heart disease. In addition to healthy fats, olives also provide a variety of vitamins and minerals, including vitamin E, iron, and copper.

Olive oil is a healthy cooking oil option

In addition to being a tasty snack and salad topper, olives are also used to produce olive oil. Olive oil is a great healthy Cooking oil option, as it is rich in monounsaturated fats and has been shown to help reduce inflammation and improve heart health. When using olive oil for cooking, it's important to be mindful of the amount you use, as it is still a source of fat and calories. Stick to one or two tablespoons per serving to keep things in check.

Olives are low in carbohydrates

For those following low-carbohydrate diets, olives are a great option. They are naturally low in carbs and high in fiber, which can help promote feelings of fullness and satiety. Plus, they offer a variety of additional health benefits, making them a great choice for any diet.

Olives are high in antioxidants

In addition to offering Healthy fats and being low in carbs, olives are also high in antioxidants. These compounds help protect your cells from damage caused by free radicals, which can otherwise contribute to chronic inflammation and disease.

Olives can improve heart health

Thanks to their monounsaturated fat content, consuming olives and olive oil has been linked to improvements in heart health. Studies have shown that these fats can help reduce inflammation, improve cholesterol levels, and lower your risk of heart disease.

Olives are a good source of iron

In addition to being a great source of Healthy fats and antioxidants, olives are also a good source of iron. Iron is essential for the formation of healthy red blood cells, and can help prevent anemia and other related conditions.

Olives can help with digestion

The fiber found in olives can also help promote healthy digestion. This fiber helps keep things moving through your digestive tract, preventing constipation and promoting regularity. Additionally, olives contain a compound called oleuropein, which has been shown to help prevent the growth of harmful bacteria in your gut.

Olives can be a tasty addition to sandwiches

If you're looking to add a little extra flavor to your sandwiches, consider adding some olives to the mix. They add a pop of salty, savory flavor, while also providing a number of health benefits. Some good sandwich ideas include a turkey and olive wrap, a Mediterranean-style veggie sandwich with hummus and olives, or a simple ham and olive sandwich with lettuce and tomato.