Are Olives Good For Diabetes?? Do They Reduce Blood Sugar??

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 28-Jan-2022Read Time : 3 minutes
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Olives are not only about pizza toppings, pickles, or a staple food to Mediterranean cuisine. Olives prevent cancer, improve bone and heart health. But are olives good for diabetics? How many olives can a diabetic have daily? Are olives healthy? Green Olives Benefits? Let’s get into some unheard facts about olives for diabetes. 

Contents:
  • Olives: Nutritional Profile
  • Advantages of Olives for Diabetes
  • Ways to Consume Olives for Diabetes
  • Best Time To Eat Olives For Diabetes
  • Risks of Over Consuming Olives For Diabetes
  • Other Health Benefits of Olives
  • Don’t Have Time To Read?
  • FAQs

Olives: Nutritional Profile

100 grams of olives contain the following nutrients: 

Calories: 115

Total Fat: 11 g

Saturated Fat 1.4 g

Trans Fat: 0 g

Polyunsaturated Fat: 0.9 g

Monounsaturated Fat 7.9 g

Cholesterol: 0 mg

Sodium 735mg

Potassium: 8 mg

Total Carbohydrates: 6.3 g

Dietary Fiber: 3.2 g

Sugars: 0 g

Protein: 0.8 g

Vitamin A: 8.1%

Vitamin C: 1.5%

Calcium: 6.8%

Iron: 18%

Advantages of Olives for Diabetes

  • Oleuropein, an antioxidant in olives, flags your pancreas to produce insulin while regulating your metabolism and the level of glucose in your blood.
  • Olive oil helps regulate your gut bacteria while facilitating insulin sensitivity. Olive oil also contains oleic acid, a type of fatty acid. It helps with the transport of glucose into the cells of the body.

 

Ways To Consume Olives For Diabetes

1. Use Olive Oil for Cooking

You can use olive oil for cooking your regular dishes or spray some over your bowl of salad. A drizzle of this oil goes a long way and adds healthy factors to your everyday food.

2. Add Chopped Olives To Your Food

Chopped olives are oh-so-good with salads, sandwiches, and various pasta recipes healthy for people with diabetes. 

3. Eat It As A Snack 

If you like the savory taste of olives, you may also eat them as a snack between meals. However, make sure not to have these in plenty as this fruit is also a bit high in sodium. 

Best Time To Consume Olives For Diabetes

The best thing about olives is you can have them anytime in a day with any of your meals or snacks. However, the recommended portion of olives is around 25 grams (about 6 to 7 olives). You can also have some olives before bed. It promotes sleep and digestion while stabilizing your blood glucose levels.

Risks of Over Consuming Olives For Diabetes

If you eat too many olives, the high-sodium content may affect your kidneys and heart, leading to chronic kidney disease, heart attacks, hypertension (high blood pressure), and stroke.

Other Health Benefits of Eating Olives

  • Olives are rich in antioxidants. These fight free radicals in your body that can cause many life-threatening conditions, including cancers, stroke, and heart attacks. 
  • These help increase the level of good cholesterol in your blood.
  • Olives are good for heart and brain health.
  • These also come with anti-inflammatory properties. 
  • Olives are also rich in probiotics, which are healthy for your gut.

Don’t Have Time To Read?

  • Olives are low in calories and loaded with vitamins and minerals. They also contain many antioxidants and healthy monounsaturated fats.
  • Oleuropein in olives helps your pancreas with insulin production while regulating your blood glucose levels.
  • You may include 6 to 7 olives in your diet and divide them into portions.
  • You can use olives as olive oil for cooking, salad dressing, add them to your salads and have them as snacks.
  • As it effectively manages your cholesterol profile, olive oil also aids in fighting a range of health conditions that people with diabetes often suffer from, including high blood pressure and inflammation. 
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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