The Benefit of Olives; Carrageenan Safety
Q: Are olives healthy, even though they are high in sodium?
A: Although olives seem to get most of their attention for their heart-healthy oil, olives by themselves offer important health benefits. Whether they’re Greek-style black olives, Spanish-style green olives, Kalamata, French, or Californian, olives are a plant food rich in phytonutrients that exhibit anti-inflammatory and antioxidant properties. Two particular phytonutrients found in olives—hydroxytyosol and oleuropein—appear to reduce oxidative stress, and help prevent cancer and cardiovascular disease. The heart-protective benefits of olives may also be due to their high monounsaturated fatty acid content, a type of fat well-touted for its ability to improve cholesterol levels. Additionally, olives are a good source of fiber, iron, copper, and vitamin E. Despite these substantial benefits, some varieties of olives do pack in a significant amount of sodium. One large black olive contains 32 – 72 milligrams of sodium, depending on the size and preserving technique. To help offset the naturally bitter taste of fresh-picked olives, many undergo brine curing (submersion in a salt solution) for several months. Because the olives are preserved in the solution and absorb the sodium content, rinsing them prior to eating will do little to lessen the sodium. However, you can reap the benefits of olives without overloading on sodium by letting olives provide the central flavoring—no additional salt is needed—in pastas, sandwiches, dips and spreads.
—McKenzie Hall, RD
Q: I’ve heard that I should avoid foods with carrageenan; is that true?
A: Popular websites claim carrageenan, a common food additive, is “poison ivy to your intes-tines,” but the evidence is not quite that clear. Derived from red seaweed, carrageenan has been used as a thickening agent and emulsifier for hundreds of years, and is found in processed food products, such as ice cream, yogurt, cottage cheese, soy milk, and dietary supplements. Although the use of carrageenan in food products is generally recognized as safe by global regulatory agencies, like the U.S. Food and Drug Administration and the World Health Organization, there is some controversy about its safety. The additive has been linked to inflammation and gastrointestinal illnesses, such as ulcerative colitis, intestinal lesions and colon cancer. However, the research was conducted on cultured tissues and animals, which doesn’t prove harm in humans. Although more research is needed to fully understand the risk of consuming carrageenan, it seems prudent to practice caution. Besides, carrageenan provides no nutritional benefits, so there’s no good reason to include it in your diet. Check the ingredients list for this food additive, and choose more unprocessed, whole foods, which are better for your overall health.
—Victoria Shanta Retelny, RDN, LDN
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