Olive bread can be made with a variety of ingredients, which run the gamut of healthful to highly caloric, but the olives themselves stand out as a great source of monounsaturated fats and Vitamin E. Such ingredients as white sugar and flour, common in most types of bread, can push olive bread into less healthy territory and it is up to the baker to find alternative ingredients to increase the diet value of the bread.
Olives as a Great Source of Nutrients
An interesting process brings olives to market as they cannot be plucked and eaten immediately from their trees. Processed in a variety of ways, olives are usually cured for a time in salt, brine, water, or oil before being offered to consumers. This processing diminishes the bitterness of the olives and makes them appropriate for human consumption.
In a loaf of bread, olives will not represent a majority of the calories present, but their nutritional properties do increase the overall value of olive bread. The type of oil in olives is called oleic acid. A concentrated source of monounsaturated fat, olives can provide the type of fat that guards our cells most efficiently by providing a protective barrier around the cells’ outside membrane.
Olives are also a fine source of Vitamin E, which is the best vitamin anti-oxidant source. An anti-oxidant protects the body’s cells from attacks by “free radicals” which age and harm our cells. Additional beneficial effects of vitamin E include anti-inflammatory properties and help for gastrointestinal health.
Additional Ingredients in Olive Bread
Depending on the recipe, olive bread may also include flour, sugar, salt, cornmeal, baking powder, milk, eggs, and olive oil. Some recipes also call for walnuts and pimentos which are two additions that can improve the healthy qualities of olive bread since walnuts offer omega 3 fatty acids and pimentos possess great levels of Vitamin A and Vitamin C
Making a Healthier Olive Bread
Although modifying the ingredients is not necessary for taste, some decisions can be made to increase the nutritional value of the bread if baking a loaf at home is an option.
As the largest ingredient in olive bread, flour is usually a refined food that has had most of the minerals and vitamins removed from the grains (although some companies will reintroduce vitamins after the milling process is complete). A healthier alternative to standard white flour is whole-grain flour.
In addition, honey can be substituted for sugar as a less caloric sweetener and non-fat milk can be used instead of 2% or whole milk. If one so chooses, egg whites or egg substitute can also be used in place of a real egg.
Moderation is Key When Eating Olive Bread
As with any food that possesses a number of fat grams, the nutritional benefits of olive bread can be greatly lessened by eating too much. By sticking to a few slices, one can enjoy the healthful ingredients and not be overly concerned about ingredients such as flour and sugar.
Given the high quality and healthy properties of the olive, olive bread can be eaten in moderation as an asset to anyone’s diet.
