Olives, Green: A Low Glycemic Mediterranean Delight

Green olives are not just a popular Mediterranean appetizer or pizza topping – they’re also a nutritious food with excellent glycemic properties. Let’s explore what makes these tangy fruits (yes, olives are technically fruits!) a smart choice for those monitoring their blood sugar levels.

Glycemic Index and Load of Green Olives

Glycemic Index (GI): 50 (Medium GI)
Glycemic Load (GL): 0.27 (Very Low)

While green olives have a medium glycemic index of 50, their glycemic load is exceptionally low at just 0.27. This minuscule glycemic load occurs because olives contain very few carbohydrates, making them an excellent choice for people following low-carb or diabetic-friendly diets.

Nutritional Profile of Green Olives (per 100g serving)

• Calories: 145
• Protein: 1.03g
• Fat: 15.3g
• Carbohydrates: 3.84g
• Fiber: 3.3g
• Sugar: 0.54g
• Net Carbs: 0.54g

Health Benefits of Green Olives

Green olives are primarily composed of healthy fats, particularly monounsaturated fats like oleic acid, which are associated with heart health benefits. Their extremely low net carb content (0.54g per 100g serving) makes them suitable for ketogenic and low-carb dietary patterns.

Rich in Healthy Fats

The 15.3g of fat found in green olives is predominantly heart-healthy monounsaturated fat, similar to that found in olive oil. These fats have been associated with reducing inflammation, supporting cardiovascular health, and improving cholesterol profiles.

Good Fiber Content

With 3.3g of fiber per 100g serving, green olives contribute to daily fiber intake, which supports digestive health and helps moderate blood sugar responses to other foods when consumed as part of a meal.

How to Include Green Olives in Your Diet

• Add to salads for a tangy flavor boost
• Include in Mediterranean-style platters with cheese and vegetables
• Use as a low-carb snack option
• Incorporate into cooked dishes like stews and braises
• Blend into dips and spreads like tapenade

Bottom Line

Green olives offer a delicious way to add flavor to your meals without significantly impacting blood sugar levels. Their extremely low glycemic load, substantial fiber content, and healthy fat profile make them a nutritious choice for people following various dietary patterns, including those aimed at blood sugar management.

Remember that store-bought olives can sometimes be high in sodium, so if you’re watching your salt intake, look for low-sodium varieties or rinse them briefly before consumption.