How to eat olives to lose weight and prevent diabetes

How to eat olives to lose weight and prevent diabetes
How to eat olives to lose weight and prevent diabetes

Consume olives not only offers flavor to the palate but also numerous vitamins and nutrients that are positive for health. Therefore, among other benefits, it is important to know how How to eat them to prevent diabetes and lose weight,

Olives are a very valuable food both for the fruit itself and for the juice extracted from them, extra virgin olive oilas nutritionists claim.

Furthermore, due to their characteristics and varieties, they represent a versatile option when it comes to gastronomy, since they can be a key part of a snack, accompany a sandwich or be part of a sauce.

For example, from Spain they point out that only in their territory are they cultivated more than 200 variantsAlthough the most popular are hojiblanca, cornicabra, manzanilla, picual and arbequina, which are marinated with seasonings to serve at the table.

Anyway, they specify from Medline Plusthe National Library of Medicine of the United States, “the olive should not be confused with olive oil, the oil from the fruit of the olive tree,”

Why is it good to eat olives?

The Dietician and nutritionist Ana Colomer explains: The nutritional profile of olives stands out for being a good source of fatty acids, fiber and vitamin Ealthough its fatty acid content causes olives to have a high energy value (120 kilocalories per 100 grams,” reports ABC.

“Oleic acid, which makes up 99% of monounsaturated fatty acids, is largely responsible for the healthy attributes of olives,” he adds as an explanation. Maria Jose Sanchezhead of the AINIA Consumer Department.

There is a wide variety of olives on the market. Illustrative photo: Shutterstock

He also mentions that this acid collaborates to regulate blood cholesterol levels with the idea of ​​maintaining good cardiovascular health and reducing the risk of related diseases.

And it stands out for its fiber content, which “covers almost 5% of the recommended nutritional objectives; it is also a very digestive fiber, which exerts a mild laxative effect,” says the Spanish Nutrition Foundation (FEN).

Aside from everything, it is worth highlighting, You should always consult a doctor or nutritionist when making a decision that links food and health, with the aim of providing us with a professional perspective.

Nutritional value of olives per 100 grams


These are the benefits of taking a spoonful of olive oil on an empty stomach.

Olives against obesity and diabetes

“It is well established that obesity is a major pathogenetic factor for developing type 2 diabetes, and it is also a major obstacle to effective metabolic control in many patients,” he says. Dongmin Liuprofessor in the Department of Humanities. Nutrition, Food and Exercise in Virginia Tech.

Existing treatments for obesity and diabetes may also not work for everyone, Liu told Medical News Today.

She adds that developing treatments based on natural products can provide more options and obtain better results.

Liu and his team used a model to determine when certain hormones are released, They signal the body to stop eating and help control blood sugar levels.

Thus they found that the elenolic acid which is found naturally in olives as a compound that can trigger the release of the hormones PYY and GLP-1 in the gut, the study says.

The study could be very important for patients with type 2 diabetes. Photo Shutterstock.

“It is part of a larger group of substances called polyphenols“It is produced during the olive ripening process by breaking down oleuropein, the most abundant polyphenolic compound in dietary supplements based on olive extract and olive leaf,” the scientist adds.

And highlights the discovery of beneficial actions related to, for example, diabetes.

Olives to fight overweight

For the work they took obese mice with diabetes y They were given a dose of oral elenolic acid, which led to significant improvements in their metabolic health.

After five weeks of receiving elenolic acid, researchers found that obese mice with diabetes experienced a 10.7% reduction in obesity.

Consuming elenolic acid showed a 10.7% reduction in obesity. Illustrative photo Shutterstock

“It also increased muscle weight, reversed diet-induced fatty liver disease and improved liver function,” Liu said in the paper.

And concluded that oral intake of elenolic acid once a day “it caused increased secretion of some metabolic hormones in the gut, called GLP-1, PYY and GIPT, which may work together to restrict access to calories during feeding.”

Olives to lower blood glucose levels

Along the same lines, the blood sugar levels and insulin sensitivity The results of the obese mice given elenolic acid were comparable to those of healthy-weight mice within four to five weeks of treatment, the study released in MNT.

The consumption of olives should not be confused with that of olive oil.

Liu highlighted the finding for two main reasons:

  • Indicates that elenolic acid is an effective compound to rectify the key defects that lead to overt diabetes
  • It could potentially become a treatment for humans with obesity, insulin resistance and diabetes, offering a novel and natural form of control.
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