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Green and Black Olives … Are They Equally Nutritious? Which one makes you fatter?

What are you, green olives or black olives? The good thing is that, whatever you choose, you will be opting for one of the most popular appetizers in our country, and also the healthiest, either as a tapa or as an ingredient in salads or pizzas. Although both are recommended, it is also true that there are some nutritional differences between them. Let’s see how green olives are different from black ones.

Why are some black and others green?

Despite what many people think, whether an olive is black or green does not depend on the variety of the olive or the tree, but on the point of maturity. As its color and name indicate, green olives are harvested ahead of time, before ripening, but when they have reached their size. The black ones, on the other hand, are collected when they have fully matured, three or four months later, that’s why they are also more tender. Something that both have in common is that neither of them is consumed directly, especially the green ones, which are subjected to a fermentation process, which softens them, preserves it against pathogens and makes them more edible and digestible. Both are usually marketed also seasoned, with aromatic herbs, etc.

Two healthy options

As they are fruits with a different ripening, their nutritional composition is also somewhat different. Thus, as with the more mature fruits, the amount of carbohydrates, for example, is much higher in black olives, one in green ones compared to four in black ones. And it is that, in addition to the level of maturation, with the pickle the bacteria will ferment the sugars to lactic acid, with less caloric power.

Black olives also have more fat (16 of the green ones compared to 30 of the black ones), which, together with its higher hydrate content, turns into a fruit with higher caloric content, because while the green ones have about 160 kcal., the black ones have almost double, about 300.

However, this does not imply that they are less healthy, since the fats present in both olives, regardless of the amount, are healthy mono and polyunsaturated fats -especially oleic acid (omega-9) – and contribute to reduce cholesterol levels and therefore improve cardiovascular health.

Further, both contain large amounts of antioxidants, such as vitamin E, polyphenols and flavonoids, with an anti-inflammatory effect; and similar content of fiber and some minerals, such as potassium, calcium, magnesium. In iron, however, black women win, so they would be more recommended to combat and prevent anemia.

Therefore, even taking into account some nuances, both can be considered a healthy food that can be present in any healthy and balanced dietTherefore, choosing one or the other will depend more on our tastes and preferences.

If I like both, which one do I choose?

If what you are looking for is a healthy appetizer, both are good options, but if we take into account all the nuances, we can tip the balance to one side or the other.

• If what we are looking for in taking care of the line, we will opt for the green ones, with almost half the calories. We should also avoid those that, whatever their color, are seasoned with very fatty seasonings.

• If we are hypertensive, the best option is black, because due to the fermentation and conservation process, the green ones have a greater amount of salt.

• People with anemia, or risk of suffering it, it is better to choose the black olives, for an amount of iron that they contribute, much higher than that of the green ones.

• Being sources of fiber, both contribute to improve digestive health and combat constipation, but the green onesFurthermore, thanks to the fermentation process they undergo, they are an excellent probiotic that helps to renew the microbiota.

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