Olives have proven to contain many beneficial compounds, minerals, and vitamins that are highly beneficial to the body and helpful for various health conditions. Still, one question asked is, “Can diabetics eat olives?”
What are olives? Olives are little fruits grown mainly in the Mediterranean region found on olive trees, the botanical name being Olea europaea.
This tiny fruit is extremely rich in Vitamin E and several potent antioxidants which fight against oxidative stress. Research reveals that olives are helpful to the heart and prevent osteoporosis and cancer.
The fruit also contains low calories, although this is dependent on the type and size of olive being consumed. Averagely, only five calories are found in a single olive.
Olives also contain monosaturated fat, which is healthy, and are used to produce olive oil. But with these nutritional values, can diabetics eat olives? Continue reading to find out.
Olives And Diabetes
A major fear of diabetic patients is what to consume and what not to consume. To be on the safer side, they tend always to ask questions, and this article aims to answer those questions.
For diabetes, Olives can serve in tons of beneficial ways. If you want to regulate your blood sugar, an all-natural fruit you can use is Olive.
Here are some benefits of olives for diabetic patients:
1- Contains monosaturated fat: About 11–15% fat is found in olives, and about 74% of this happens to be oleic acid which is the primary component of olive oil. This acid helps decrease inflammation and reduces the risk of contracting heart disease.
2- A source of carbs and fiber: Olives contain a meager amount of calories, making them a low-carb food. Most of the carbs found in olives are fiber which forms about 52–86% of all the carbs in olives.
Fibers are perfect for people with diabetes as it reduces the rate at which sugar is absorbed into the blood. The presence of fiber also makes it a healthy snack as it helps keep you full and limits your food cravings.
3- Contains Iron: Olives, mainly black olives, are a rich source of iron that helps transport oxygen. An iron deficiency may result in glycemic control being affected, which can cause further complications for diabetics.
4- Contains antioxidants: The antioxidant properties found in olives reduce the risk of coming down with lethal illnesses. From reducing inflammation to lowering the growth of microorganisms, antioxidants also help control hyperglycemia and oxidative stress and manage common symptoms of diabetes.
Research has shown that eating olives can increase glutathione’s blood levels, an essential antioxidant in the body.
5- Improvement in heart health: Heart disease is not prevalent in Mediterranean areas where olives are primarily grown, and this is because the fruit significantly prevents heart disease.
Two major risks of developing heart disease are high cholesterol and high blood pressure. The presence of Oleic acid in olives has contributed to improving the heart health of diabetic patients as it manages cholesterol levels and prevents oxidation.
6- Aids in weight loss: Olives can be eaten without the dread of adding weight. The fruit is low in carbs and calories and is not in any way associated with weight gain; on the contrary, people with diabetes looking to lose some weight can confidently eat olives.
7- Contains effective anti-inflammatory properties: Inflammation is a major cause of heart disease and obesity for diabetics. Oleic acid found in olives is an important compound that lowers inflammation in the body. Furthermore, a polyphenol in olives diminishes inflammation by putting an end to organ damage. Polyphenol also helps in bone improvement.
8- Reduces the risk of type 2 diabetes: The olive fruit helps protect against type 2 diabetes as it has a beneficial effect on blood glucose and insulin sensitivity. This is due to the monosaturated fat and antioxidants contained in the fruit.
Faqs On Olives And Diabetes:
How Many Olives Can a Diabetic Eat?
Averagely, only five calories are found in a single olive. Eating up to one serving of olive fruit daily is highly beneficial and sometimes recommended for people living with diabetes.
Is Olive Good for Gestational Diabetes?
Consumption of olive, either in fruit or oil form, has been linked to decreasing the risk of contracting diabetes and improving glucose levels. So yes, olive is good for gestational diabetes.
Can Olive Reduce Blood Sugar?
Yes! Recently, studies have proven that olives help regulate and improve glucose levels helps reduce and even preventing diabetes. The presence of fiber helps to slow down the absorption of sugar into the blood; hence, blood sugar levels do not increase when olives are consumed.
Can Diabetics Eat Green Olives?
Indeed, green olives are a rich source of Vitamin E, which boosts your immune system and helps regenerate cells. It also consists of anti-inflammatory properties. People will also reduce their risk of developing heart disease by consuming Vitamin E frequently.
Can Diabetics Have Black Olives?
Black olives are safe to eat because they contain low calories and carbohydrates, which can be detrimental to diabetics as it digests glucose. However, Olives do not have high calories and can be taken without fear of your sugar levels spiking up.
Are Olives Good for Diabetes Type 1?
Olives have no adverse effect on diabetes type 1 patients as it does not contribute to increased blood sugar levels. On the other hand, people with diabetes can include olives in their diet because the fruit contains minerals and compounds that could help improve the health of diabetic patients.
The answer to the question “can diabetics eat olives?” is a big YES. However, it is highly recommended that patients always ask their doctors about the type and amount of olives to consume daily.
Other than this, olives are safe and can improve the health of people living with diabetes.