Olives are an integral part of the Mediterranean diet, which is renowned for being healthy and nutritious. They're delicious on their own, in salads, or as a pizza topping, and olive oil is one of the healthier vegetable oils.
However, many people suffer from acid reflux and GERD, and if you're one of these, you may be following a low-acid diet to avoid triggering symptoms like heartburn. If so, you're probably more concerned about their acidity than if they're delicious or contain plenty of nutrients.
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Are Olives Acidic or Alkaline?
Olives are acidic, with black olives being only slightly so with a pH of between 6 and 7 and green being much more with a pH of 3.6.
However, just because a food is acidic, it doesn't mean it will definitely trigger acid reflux symptoms. Everyone's symptom triggers are different, and some may be able to tolerate olives better than others.
Is Olive Oil Acidic?
As cooking oils are not water-soluble, measuring olive oil's acidity using the pH scale is impossible, as that only applies to aqueous solutions.
However, it is possible to measure the fatty oleic acid level, and extra virgin olive oil should contain 0.8% or under and virgin 2% or under. This means that olive oil is a weak acid.
The Health Benefits of Olives
Olives are low in calories, with ten containing only 59. A serving (3.5 ounces) of olives is 80% water, 10 grams of fat, 3 grams of fiber, and 6 grams of carbohydrates.
They're high in vitamin E, copper, iron, calcium, and sodium, with sodium added during processing.
Olives contain antioxidants, which reduce inflammation and your risk of developing cancer and heart disease. One of these, oleic acid, may lower blood pressure and bad cholesterol levels.
A study showed that osteoporosis rates are lower in the Mediterranean, which may be due to the diet, specifically olives and olive oil.
Osteoporosis decreases bone mass, leading to more bone breakages.
Can You Eat Olives with Acid Reflux?
Olives may trigger symptoms, including heartburn, in some with acid reflux. However, everyone is different, and you may be able to enjoy olives as a regular part of your diet.
Black olives are much less acidic than green, making heartburn less likely. You could also eat them with alkaline foods to reduce their acidity.
How Many Olive Varieties Are There?
There are over 2,000 olive varieties, of which 150 are commonly used to make table olives and oil.
The most common green olives are Castelvetrano, Picholine, Manzanilla, and Cerginola, while black olives are Kalamata, Nyon, Thasos, and Alfonso.
Which Country Produces the Most Olives?
Spain is the largest olive producer, with an annual crop of over 9 million metric tons. Then comes Italy with 1.9 million, Turkey with 1.6, and Greece with 1.5.
Nearly all olives are used to make olive oil, with only 10% destined for the table.
Olive Trees
Olive trees can live up to 600 years, and the oldest living tree is on Crete and is 4,000 years old. It's still producing fruit!
Olive Branches
The olive branch is an internationally recognized symbol of peace, and the United Nations, Cyprus, and Eritrea all have it on their flags.