Olive bread is a type of bread made with olives or olive oil. It has become increasingly popular due to perceived health benefits of olives and olive oil. But is olive bread actually good for you? Here is a comprehensive look at the nutritional value, health benefits, and potential downsides of eating olive bread.
Nutritional Value of Olive Bread
The nutritional value of olive bread can vary considerably depending on the specific ingredients and preparation method. However, here is an overview of the common nutrients found in olive bread:
Carbohydrates
Like most breads, olive bread is high in carbohydrates. A 1-ounce slice of olive bread provides about 15-20 grams of total carbs, with 1-2 grams coming from fiber and the rest from starch and sugars. The glycemic index of olive bread is estimated to be around 65, making it a medium GI food.
Fats
The defining ingredient in olive bread is olive oil. A single slice of olive bread can provide 1-5 grams of mostly monounsaturated fat from the olives/olive oil. This healthy fat contains beneficial compounds like oleocanthal and oleuropein.
Protein
Olive bread is not a significant source of protein, providing 2-4 grams per slice. Most of the protein comes from the wheat flour rather than the olives.
Vitamins and Minerals
Olive bread provides small amounts of several vitamins and minerals. These include:
- Iron: 6-10% of the RDI
- Calcium: 2-4% of the RDI
- Potassium: 2-6% of the RDI
- Vitamin E: 6-15% of the RDI
- B vitamins like folate, thiamine, and niacin: 5-10% of the RDI
Overall, olive bread provides a decent amount of vitamins, minerals, and antioxidants from the olives. But it is not significantly higher in micronutrients compared to regular bread.
Potential Health Benefits
Here are some of the evidence-based health benefits associated with eating olive bread:
Heart Health
Several studies have found that consuming olive oil daily reduces risk factors for heart disease like high LDL cholesterol, blood pressure, and triglycerides (1). The monounsaturated fats in olive bread may provide similar cardiovascular benefits.
Reduced Inflammation
Chronic inflammation is linked to conditions like cancer, diabetes, and autoimmune disease. Olive oil contains anti-inflammatory compounds that may reduce systemic inflammation when consumed regularly (2).
Improved Blood Sugar Control
Despite having a moderately high GI, some studies note improved blood sugar control and insulin sensitivity with a diet high in olive oil (3). The fat and antioxidants in olive bread may provide benefits for diabetics.
Weight Loss
Replacing animal fats and butter with olive oil may promote slight fat loss over time. One study had participants eat olive bread instead of butter bread and had significantly greater weight loss over 3 months (4).
Downsides and Considerations
While olive bread does have some nutritional upside, there are also a few potential downsides to consider:
High Carb Count
At about 80 calories and 15 grams of carbs per slice, olive bread may not be ideal for low-carb diets like keto. The high carb count can spike blood sugar.
High Sodium
Like most commercial breads, olive bread can be very high in sodium, with 300+ mg per slice. This can increase risk of high blood pressure.
Allergy Risk
Tree nut allergies can sometimes react to olives. Olive bread may not be suitable for people with nut or olive allergies.
Gastrointestinal Issues
Some people experience stomach pain, cramps, and diarrhea from eating a diet too high in olive oil. Olive bread may exacerbate these GI symptoms.
Cost
Artisanal olive bread can cost 50-100% more than regular bread. Homemade olive bread is more affordable but requires more time and effort.
Nutrition Facts
Here is the nutrition information for a 1-ounce slice of olive bread (5):
| Nutrient | Amount |
|---|---|
| Calories | 80 |
| Fat | 2g |
| Carbs | 15g |
| Fiber | 1g |
| Protein | 3g |
| Sodium | 160mg |
How to Make Olive Bread
Making olive bread at home is simple. Here is an easy olive bread recipe to try (6):
Ingredients
- 3 cups bread flour
- 1 1⁄2 teaspoons salt
- 1⁄4 ounce active dry yeast (1 packet)
- 1 1⁄4 cups water
- 1⁄4 cup olive oil, plus more for brushing
- 1⁄2 cup pitted Kalamata olives, chopped
- 2 teaspoons fresh rosemary, chopped (optional)
Directions
- In a large bowl, whisk together the bread flour, salt, and yeast. Create a well in the middle.
- Pour the water and olive oil into the well. Using a wooden spoon, mix until a shaggy dough forms.
- Turn dough onto a lightly floured surface and knead for 5-7 minutes until smooth. Add chopped olives and rosemary and knead for 2 more minutes to integrate.
- Lightly grease a large bowl with oil. Add the dough, cover with plastic wrap or towel, and let rise for 1 hour.
- After dough has risen, punch it down gently. On a floured surface, shape it into a round loaf.
- Place the loaf into a lightly greased bread pan, cover, and let rise for 30 more minutes.
- Meanwhile, preheat oven to 375°F.
- Brush the top of the loaf with olive oil. Use a sharp knife to score the top a few times.
- Bake for 30-35 minutes until deep golden brown. Check internal temperature with a thermometer to ensure it’s at least 200°F.
- Let bread cool before slicing and serving.
Buying Olive Bread
Look for olive bread at bakeries, health food stores, and well-stocked grocery stores. Some things to look for include:
- Ingredient list – Make sure olive oil and/or olives are listed towards the beginning. Avoid breads with hydrogenated oils.
- No preservatives – Check the label for preservatives like calcium propionate, sodium stearoyl lactylate, and others.
- Whole grains – Choose olive bread made with 100% whole wheat or other whole grain flours.
- Low sodium – Look for 140mg or less sodium per slice.
- Added nutrients – Some olive breads add extras like omega-3s, probiotics, or magnesium.
Avoid olive breads with high fructose corn syrup, excess sugar, trans fats, and other filler ingredients.
Conclusion
Olive bread made with extra virgin olive oil provides more monounsaturated fat, vitamin E, and antioxidants compared to regular white or wheat breads. The olives make the bread more flavorful and aromatic.
However, olive bread still contains a significant amount of carbs and is not necessarily better than whole grain breads. As part of a balanced diet, olive bread can provide some benefits especially related to heart health and inflammation. But it should be consumed in moderation.
Try making olive bread at home for the freshest taste and ingredient control. Look for quality olive breads when purchasing from the store. Enjoy olive bread as an occasional treat that adds some delicious Mediterranean flair to sandwiches, bruschetta, and dipping oils.