Weight Loss Benefits of Salty Snacks: Discover How This Tasty Treat Can Help
Salt often receives negative attention as a seasoning. While sodium is essential for the regulation of bodily fluids and proper muscle and nerve function, excessive intake is associated with heart disease, excessive thirst, headaches, high blood pressure, kidney disease, osteoporosis, stomach cancer, and stroke.
If you're aiming to shed some pounds, salt is one component that health experts will advise you to monitor closely. The reason is that consuming too much salt can result in both short-term and long-term weight gain. In the short term, excess sodium makes your body hold onto fluids; in the long term, many salty snacks we crave—such as fried foods, potato chips, fast food, processed meats, and frozen dinners—are also loaded with calories.
However, there could be promising news for those with a craving for salty snacks who are also aiming to lose weight. Olives — the savory and tangy fruit found in pizza toppings, charcuterie boards, tapenades, and martinis — can be beneficial in your weight loss journey.
In addition to being a staple in the highly-regarded Mediterranean diet, which is frequently linked to weight loss, olives possess other nutritional benefits that make them an excellent snack choice for those looking to slim down.
How consuming salty olives can aid in weight loss
Olives are rich in numerous essential nutrients, including monounsaturated fats (a type of healthy fat), fiber, vitamin E, and antioxidants.
The healthy fats and fiber, in particular, can help you stay full longer since they digest more slowly.
"Olives do exactly what you want a snack to do: They're beneficial for your health and stave off hunger until your next meal," noted registered dietitian Devon Peart (via Cleveland Clinic).
Additionally, a 2015 randomized, controlled, and single-blind study involving 32 women over 60 days, published in Diabetology & Metabolic Syndrome, found that a diet rich in monounsaturated fats resulted in up to 4.2 pounds of weight loss, decreased fat mass, lower body mass index (BMI), and reduced waist circumference.
An earlier 2008 study on individuals with type 2 diabetes showed comparable outcomes (per Diabetes Care).
Olives are known for their low calorie density, typically rating between 1 and 1.5 for whole black or green olives.
However, the total calorie content in olives varies depending on the type you eat.
Although the vitamin E content in this tiny fruit hasn't been directly associated with weight loss, a 2017 study in Frontiers in Pharmacology indicated that vitamin E could enhance inflammatory status and insulin resistance in obese individuals—two health issues closely tied to metabolic syndrome. However, there are a few factors to consider before adding this nutritious snack to your weight loss regimen.
Key Considerations When Eating Olives for Weight Loss
As previously mentioned, there are various types of this salty fruit. Examples include the Kalamata olive from Greece, the Castelvetrano from Italy, and the more widely recognized American olive.
The color of olives—green, black, or purple—indicates their ripeness at harvest and the curing method employed. Green olives, harvested early, are reputed to have the highest antioxidant content and the fewest calories.
Still, the method of curing the fruit can alter its calorie content. It's important to be aware of the salt levels and your consumption at once. If you overlook portion sizes and eat too many olives, the calorie count can rise.
Experts suggest limiting yourself to a handful, which typically means around 5-10 olives per day. Nutritionist Swati Kapoor (via Practo) also recommends avoiding the canned varieties because of their high sodium and calorie content.
If you aren't a fan of snacking on olives, you can incorporate them into your dishes as suggested earlier. Pizza, salads, breakfast items, and chicken dinners can all be enhanced with the addition of olives.
In conclusion,
It's crucial to be aware of your salt consumption for overall health, but not all salty snacks are the same when it comes to weight management.
Olives, a flavorful and nutrient-dense option, can be a beneficial addition to your diet, particularly if you're aiming to shed some pounds.
Their inclusion in the Mediterranean diet, along with their low-calorie count and healthy fats, makes them a perfect snack for those looking for a delicious yet health-conscious alternative.
Adding olives to your diet can curb your cravings while aiding your weight loss efforts, demonstrating that a salty snack can indeed fit into a balanced, slimming diet.