Is eating too many olives bad for you?

There is a saying that “too much of everything is bad,” but does this also apply to olives? Can eating too many olives be bad for your health? In this post, you will get to understand why eating too many olives can be bad for you or not.

What are olives?

The olive, botanically known as Olea europaea (literally “European olive”), is a tiny tree or shrub in the Oleaceae family that has traditionally been found in the Mediterranean Basin. Olea europaea ‘Montra’, dwarf olive, or little olive, is the name given to it while it is in shrub form.

The plant is grown in all Mediterranean countries, as well as Australia, New Zealand, North and South America, and South Africa. Olea europaea is the genus of Olea’s type species.

Is eating too many olives bad for you?

Yes, eating too many olives is bad for you. They have the potential to cause diarrhea. Green olive oil’s high-fat content is known to cause gastrointestinal difficulties and digestive illnesses such as diarrhea.

When you take large amounts of them, your body is unable to digest them completely, resulting in minor to serious diarrhea.

Since eating too many olives can be bad for you, the next question to look for an answer to is how many olives can be considered too much for you, or in a better way, how many olives should you eat a day?

We have answered this question extensively in a previous post published on this website, so do check it out: How many olives should I eat a day?

What are the health benefits of olives?

Olives are a common ingredient in Mediterranean cuisine. They’re linked to a variety of health benefits, including heart health and cancer prevention.

Let’s take a look at some of the health benefits of eating olives.

Cancer reduction

Olives contain oleocanthal, a chemical that has been demonstrated in experiments to kill cancer cells. Other research has found a link between olive oil consumption and a lower risk of cancer, especially breast cancer.

Antioxidant characteristics

Antioxidants in your diet have been found to lower the risk of chronic diseases like heart disease and cancer. Olives are high in antioxidants, which have a variety of health advantages ranging from lowering inflammation to inhibiting the growth of microorganisms.

According to one study, ingesting the pulpy residue from olives improved blood levels of glutathione, one of the body’s most effective antioxidants [source].

It improves the health of the heart

High blood cholesterol and blood pressure are both heart disease risk factors. The major fatty acid in olives, oleic acid, has been linked to better heart health.

It has the potential to lower cholesterol levels while also protecting LDL (bad) cholesterol from oxidation. Olives and olive oil have also been shown to lower blood pressure in several trials.

Improved bone health

Osteoporosis is defined by a reduction in bone mass and quality. It can make you more prone to fractures. Because Mediterranean areas have lower rates of osteoporosis than the rest of Europe, olives have been suggested as a potential anti-osteoporosis food.

In animal tests, several of the plant components contained in olives and olive oil have been proven to help prevent bone loss [source].

Animal research and evidence associating the Mediterranean diet to lower fracture rates seem encouraging, despite the absence of human trials.

Diabetes prevention

Olive oil consumption has been linked to the prevention of type 2 diabetes by aiding the body’s glucose regulation, according to research.

Type 2 diabetes can be caused by uncontrolled glucose levels.

It lowers the risk and treatment of cognitive diseases.

Olives and olive oil include oleocanthal, which has been associated with a lower risk of Alzheimer’s disease and other brain illnesses. This chemical also boosts the effectiveness of the dementia treatment medicine donepezil.

Nutrition

Olives are high in vitamin E and other antioxidants, which may help to lower your risk of cancer, diabetes, stroke, and heart disease. It also contains nutrients such as iron, calcium, copper, fiber, carbohydrates, etc.

How to prepare olives

Olives are available in a variety of shapes and sizes at most supermarkets. They’re available in a salt solution or water, canned or bottled. Fresh olives can be found in a grocery store or a Mediterranean specialty store.

Olives can be served whole, and they’re frequently seen on a charcuterie board or cheese plate. It is feasible to manufacture your own olive oil by extracting the oil from olives, but the process is time-consuming. If you want to give it a shot, you’ll need the following items:

  • A millstone or another grinder
  • An immersion blender
  • A weight such as a brick or heavy book
  • A clean surface for pressing
  • Bottles
  • A funnel

Cold-pressing olives to extract the olive oil and discarding the rest are the primary stages. Cold-pressing allows you to extract oil without using heat, preserving as much of the oil as possible.

Here are some alternative ways to use olives into your cooking:

  • Pour it over hummus.
  • As a garnish or ingredient in a drink
  • Use as a dressing base for salads.
  • In baking recipes, use healthier oils instead of less nutritious oils.
  • Make a tapenade out of it by chopping it up.
  • Slice and use as a pizza topping
  • Toss with pasta dishes
  • Use as a sandwich topping by slicing the avocado.
  • Serve large olives stuffed with soft cheese as an appetizer.

Can olives help me lose weight?

Olives have a low-calorie density and are high in healthy fats, both of which can help you lose weight by keeping you full and substituting less beneficial fats in your diet.

In addition, olives have high-calorie content, and eating too many olives can cause you to gain weight.

Summary

Olives are a delicious and versatile addition to any meal or appetizer. They’re low in carbs but high in healthy fats. They’ve also been linked to a number of health benefits, including improved cardiovascular health.

This stone fruit is easy to include in your daily routine and makes a great addition to a healthy, whole-food diet. Excessive consumption of olives can be harmful to one’s health. They can contribute to excessive weight gain and diarrhea. As a result, they should be consumed in moderation.

WRITTEN AND EDITED RESPECTIVELY BY:

Michael Sarfo
Content Creator at Wapomu

Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu

PharmD, MPSGH
He is a Pharmacist by Profession, Teacher by Nature, Content Creator by Choice & a Digital Nomad by Effort.

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