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Are black olives good for you?

Like other fruits and vegetables, black olives are rich in antioxidants, specifically polyphenols, vitamin E and beta carotene, that may protect your cells from oxidative damage. Eating a diet filled with antioxidant-rich foods may protect you from developing certain types of diseases such as cancer and heart disease.

healthyeating.sfgate.com - Are Black Olives Healthy?

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Whether you’re eating them whole as a snack or chopping them to top a salad or pizza, black olives add a bit of extra nutrition to your diet. The tiny fruit -- yes, olives are considered a fruit because they contain a seed and develop from a flower -- is rich in monounsaturated fat, fiber, beta carotene and vitamin E. However, as a high-fat fruit, black olives are a concentrated source of calories, and they're also high in sodium, so enjoy them in moderation.

About Black Olives

Black olives are olives that have been allowed to ripen while still on the tree, unlike green olives, which are picked before they’re ripe. But you can’t simply eat an olive right off the tree -- it’s too bitter. An olive must be cured, in brine, salt or water, before you can eat it. The brining process adds salt, so is one of the reasons to eat olives in moderation. Twenty large black olives have 100 calories, 9 grams of fat, 6 grams of carbs and 2 grams of fiber. While the savory fruit is rich in a number of health-promoting nutrients, those same 20 olives could have more than 600 milligrams of sodium, providing about 25 percent of the daily recommended amount. To cut back on sodium, look for low-sodium cans of black olives.

The Benefits of Monounsaturated Fats

Olives are high in fat, but have heart-healthy monounsaturated fat. This type of fat may help lower LDL cholesterol levels, which is the "bad" cholesterol that clogs arteries and increases risk of heart disease. If you have diabetes, replacing saturated fats with monounsaturated fats, like those found in black olives, may help improve blood sugar. However, while the fat in black olives is healthy for you, it adds a lot of calories. Eating too many calories, no matter their source, may lead to weight gain.

Antioxidant Power in Black Olives

Source of Fiber

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What candy is lowest in calories?

Smarties Low in calories, sugar, and fat, Smarties are the clear winner when it comes to healthy candy. But, let's be honest, they're kind of boring and don't appeal to everyone. Ultimately, if you're going to eat candy, you should eat something you actually want and will enjoy— regardless of calories.

insider.com - The healthiest Halloween candy, ranked from 'worst' to 'best' for you

M&Ms are low on the list, while Smarties rank pretty high in the health department. Wikimedia Commons Healthy versions of your favorite junk foods can be great alternatives to the real deal. When it comes to indulging in the real thing, however, it’s always good to know the nutrition content. Halloween candy is no different so we ranked your favorite treats from least to most healthiest. INSIDER spoke with registered dietitian Lisa DeFazio about how best to rank the sweets. She agreed that the sugar, calories, and fat are the best numbers to look at to determine how "healthy" these candies are. We then did some investigative reporting: going to grocery store after grocery store to read the nutrition labels on the most common Halloween treats. We then compared the information for one serving size of either the fun, snack, or mini size available for each of your favorite sweets. It's also important to note that this ranking doesn't consider other relevant factors like sodium, protein, and fiber. When it comes to making the healthiest candy choices, DeFazio recommended going for candies that have low to no fat. Typically, that means fruit-flavored hard or chewy treats.

See where your favorite chocolate, gummy, and hard candies rank below.

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