Are Olives Keto?

Keto (or Keto diet) is becoming a growing trend in the world and among different age groups. It is a diet that replaces carbohydrates with high fat. Since the 1800s, it has been fruitful in the treatment of different illnesses. 

While food rich in carbohydrates is usually avoided, there is keto-friendly food that could be infused into the keto meal plan. One such food is Olives. Read through this article to the end to find out olives’ nutritional information and how they can be consumed with other meals by people following the keto diet.

Olives – A Tasty, Keto Snack with just 2g Net Carbs Per Serving

Olives are small berries that grow on olive trees. Olives have been cultivated for centuries and are enjoyed by many people. A common oil that is obtained from this fruit is the Olive Oil which is used in cooking and cosmetics. Like Olives, Olive Oil contains a healthy fat and can be used in the keto diet.

Castelvetrano Olives and Kalamata Olives are just some of the different varieties of Olives. Olives belong to the same family as almonds, cherries, and peaches. You can eat olives alone as a great keto snack or together with other meals. When doing the keto diet, Olives are a healthy choice. On 100 grams of serving (which is equivalent to 10 Olives), they contain about 2g net carbs with more fat and protein. 

Yes, Olives Are a Keto-Friendly Food

Olives are fruits that have low carbs but are healthy in fat and protein. They are enclosed with lots of vitamins, minerals, and antioxidants. They help to reduce the rate of inflammation in humans. Those who are following a ketogenic diet are often encouraged and advised to accept Olives as it is beneficial for them. They just cannot do without it.

Olives are Low in Net Carbs

Olives come with low carbohydrates. The amount of carbs contained in Olives depends on the size of the fruit. Large Olives usually contain more carbs than small Olives.  A single fruit of Olive may have just about 4% of carbs which makes Olives keto-friendly.

Olives are High in Healthy Fat

Olives are a rich source of healthy fat. There is about 15% fat in this keto-friendly fruit. Olives are high in Oleic acid. This acid forms more than 70% of the fat. Oleic acid is a healthy fat (monounsaturated fat) and has proven to have several health benefits. It may help fight cancer, reduce inflammation, and help monitor the health of one’s heart.

Olives Fit the Macros of the Keto Diet

Carbohydrates, protein, and fat are the three major components that make up a healthy balanced diet. These three components are called macro diet. And having a balanced diet means you have this in your meal. The Keto diet eliminates the intake of carbohydrates but allows for more consumption of fat (which is another composition of the macro diet). Olives are a good source of fat, therefore, they fit well into the keto diet. 

Understanding the Keto Diet and its Carb Limitations

Understanding how the keto diet works and its carb limitations is the way to ensure that it is done successfully and with good results. The following headings will shortly treat the topic of ketosis, what keto is all about, and how it works for weight loss.

The Keto Diet Limits Carbs to Induce Ketosis

Keto diet involves restricting a person’s intake of carbs. When this happens, carbohydrate is no longer enough for the body to break down as energy. So the body burns down calories that come from fat. This is called Ketosis. Ketosis is the condition where the body turns fat instead of carbohydrates into energy. The body thus produces ketones.

Keto is a High Fat, Carb Dietary Approach

Keto is a high-fat, low-carb approach that makes a dieter depend more on fat and less on carbs. A person following the keto diet avoids food that is rich in carbohydrates and consumes food that is rich in fat such as Olives, Eggs, Avocado, Butter, Nuts, and seeds. It gives no room for the consumption of food, sweets, fruits, vegetables, or any meal that has high carbs. 

The Keto Diet is Popular for Weight Loss

Perhaps one of the main reasons people go on the keto diet is to lose weight or cut out excess body fat. There have been amazing testimonies to this effect though. Bear in mind that as you consume less carbs, calories come in less too. People who follow the keto diet do not retain water. They often have more energy and burn more calories, hence, they are able to lose weight. 

Nutritional Profile of Olives: High Fat, Low Carb

Olives are fruits that have good nutritional information. You should consider these profiles before you go into the keto diet.

Olives are rich in Vitamin E

If you need Vitamin E, then you should consider hopping on Olives.  Vitamin E is an antioxidant that fights inflammation and reduces a good number of health risks such as diabetes, stroke, cancer, and others. It also works wonders on the skin, an expert fighter against acne and breakouts. It helps slow down aging and wrinkles. No wonder many beauty experts add olive oil to their cosmetics for beauty enhancement.

Olives provide Healthy Monounsaturated Fats

Olives are rich in monounsaturated fat. It basically contains a fatty acid called Oleic acid which helps decrease the level of bad cholesterol and upsurge the level of good cholesterol in the body. It also assists in lowering blood pressure and improves blood thinning by preventing excess blood congealing.

Olives Have a High Sodium Content

Doctors and health bodies have recommended taking not more than 2300mg of sodium every day. Olives contain a high level of sodium. One cup of Olives can contain up to 63g of sodium. An increase of sodium means an increase in salt. Thus, these health practitioners advise that because of Olives’ high sodium content, they should be taken in moderation, especially by those who are hypotensive (those who have high blood pressure). 

Taking Olives which are rich in sodium has some benefits, though. For instance, it can reduce the symptoms of keto flu and other associated sicknesses such as nausea, headache, diarrhea, etc. 

Incorporating Olives into a Keto Diet

Olives are one of a dieter’s best food buddies if he wants to successfully stay on the keto diet track. Incorporating Olives into a meal plan is simple and easy. From eating it plain to enjoying it with other meals, this keto-friendly food offers one of the best yummy tastes in history. Read more to find out how you can add a fine twist to this fruit. 

Enjoy Plain Olives as a Keto-Friendly Snack

Olives are tasty fruits that can be enjoyed solely as a healthy keto-friendly snack on hand. The good thing is you can eat them at any time of the day and at any location. They can make you full and satisfied. So the next time you’re hungry, grab a handful of olives and eat them on the go. 

Add Olives to Keto Salads and Lettuce Wraps

Another way to enjoy keto Olives is to add them to keto salads. There are different kinds of keto salads you can try. Grilled chicken salad, avocado-shrimp salad, and egg-spinach salad are wonderful keto salads that you can have with olives. You can wrap up this salad with lettuce and enjoy a wonderful bite. 

Use Olives in Keto Tapenades and Spreads

Keto Tapenades is a simple but healthy recipe and a good meal plan that is enjoyed by keto dieters. To prepare Keto Tapenades, all you need to do is add your Olive fruits, garlic, capers, parsley, and oregano to a food processor (a dry food processor). Then you blend them together. Olive Oil can also be added to blend with the mix as it contains healthy fat too. And that is all. After blending, you can take them out and spread them on low crackers.

Top Keto Pizzas and Flatbreads with Olives

Olives can also be paired with Keto pizzas and flatbreads. These tasty meals are low in carbs and still provide nutrients for the body. Keto Pizzas and flatbreads are usually made with eggs and olive oil. You can slice some olive fruits and add them on top of the pizza. 

Selecting the Best Keto-Friendly Olives

There are different types of Olives and it may surprise you to know that not all could be the right choice for you. 

Prioritize Whole Pitted Olives Stored in Olive Oil

Olives have stones (pits) in them. During the processing of Olives, the stones are usually removed using a pitter (or a pit remover). When the stone (or pit) is removed, the Olive becomes a pitted olive. Pitted Olives are stored in Olive oil for preservation. These Olives are a great source of vitamins, antioxidants, and other anti-inflammatory properties. 

Avoid Flavored and Stuffed Olive Varieties

Olives contain Oleuropein, a chemical that is responsible for its bitter taste. So sometimes, Olives can be flavored (maybe with salt) in order to make them edible. However, you should watch out for these flavored Olives. Olives naturally contain sodium and flavoring it with salt may make things worse especially for hypertensive people or those who are taking care of their salt intake.

Sometimes, Olives can also be stuffed with different ingredients. The danger is that these ingredients could be high in carbs. Care should be taken when going for these kinds especially when you don’t know what they are stuffed with. 

Focus on High Fat Kalamata and Green Olives

Kalamata Olives and Green Olives are high in good fat, rich in sodium, and less in carbohydrates. They also contain iron and calcium and can help in bone formation. Interestingly, they can also improve one’s immune system and digestive system. They also contain vitamin A, thus they could be effective in improving one’s eyesight. Keto dieters should focus on including these in their diet to reap its full benefits.

How Many Olives Can You Eat on Keto?

Now that we’ve considered the nutritional information of Olives and how it can best be enjoyed, another question that arises is how much of this keto-friendly food should be eaten per day. 

10-15 Olives Make a Good Keto Snack

Having learned the benefits of Olives, you may want to jump right into consuming as many as you like. But hold on! About 10 Olives per serving gives you 2 g of carbs (or 3 net carbs per 100) which is the total carbs you need to do the keto diet. Consume the right number of olives. Taking too much could add up your intake of carbs which is not a good thing. 

Be mindful of Portions Due to High Sodium

Olives are high in sodium (or salt). Research shows that a single olive may contain up to 62 grams of sodium and this may increase as you increase your consumption of it. High sodium is detrimental to health. It can increase one’s blood pressure, can induce stroke, and can promote the risk of heart disease and other health problems. When taking Olives, watch out for the amount you consume so that you can keep things in moderation. 

Count Net Carbs while Pairing with Cheese

Cheese and Olives are a good combination. Cheese is a good source of protein and vitamins. But they also contain a considerable amount of carbs and taking too much of them can disrupt your ketogenic diet. Therefore, count net carbs and make sure that they do not exceed your maximum intake of carbs to stay on the right track.

The benefits of Eating Olives on Keto are countless. They are a great addition to many who want to follow the ketogenic diet. You will recall that this article mentioned it contains antioxidants and vitamins that help reduce inflammation. It improves one’s heart health. It is good for the formation of bones and it contains antibacterial properties that have been used to treat some types of cancers.

Mezetta Pitted Greek Kalamata Olives are a healthy choice of Olives. They are free of cholesterol and preservatives and are nutrient-packed. They can be eaten with salad or eaten alone. 

Other Keto-Friendly Snacks aside from Olives include eggs, avocado, nuts and seeds, carrot, bell pepper, cucumber, and berries (blueberries, raspberries, and strawberries).

Are Olives Keto: The Verdict

This article has extensively discussed the keto-friendly food called Olives. And it is safe to reach the verdict that Olives are keto-friendly food and can be added to the keto diet. 

Yes, Enjoy Olives on Keto in Moderation

Olives can be eaten as a whole snack or enjoyed with other ingredients. In order to reap its full benefits, however, you should eat it in moderation.

Stick to Whole, Minimally Processed Varieties

Go for fresh whole Olives that are minimally processed. This way, you will ensure that the nutrients and benefits are still intact. Processed Olives usually lose their unique taste and other minerals that make them beneficial. So stick to whole varieties of Olives for your own good.

Watch Sodium Content with Frequent Use

Keep in mind that Olives are a good source of sodium (salt).  Olives should not be eaten frequently as it may make your salt level rise. Those who have high blood pressure should take it in moderation or if they want, they can stay away from it. People who may be prone or susceptible to stroke should also not eat it every time.