Olive Glycemic Index (GI) - Is It High or Low?
Olives are very low in sugars containing only around 0.2g of sugars in 100g. Because of this, consuming a large enough portion of olives to measure their exact glycemic index value is challenging. Olives are assumed to have a low glycemic index.
Oleuropein is an organic compound found primarily in green olive skins, fruits, and leaves. It has been studied to have the potential to modify and slow down the digestion of low doses of sucrose by inhibiting the enzyme that breaks it down in the gastrointestinal tract (1).
Another study concluded that extra virgin olive oil reduces the glycemic response to a high-glycemic-index meal in patients with type 1 diabetes (2).
Adding extra virgin olive oil to a Mediterranean diet has decreased the diet's glycemic load and index (3).
In summary, olives have a low glycemic index and can be recommended as part of the diet of individuals with diabetic conditions.
Visit our Glycemic index chart page to find glycemic index values for more than 600+ foods.
References
- https://www.researchgate.net/publication/323674796
- https://care.diabetesjournals.org/content/early/2016/01/29/dc15-2189
- https://www.hindawi.com/journals/jnme/2014/985373/
