A staple of the Mediterranean diet, olives provide around 10.9 g of fat per 100 g, mainly monounsaturated.
Research reports that a compound in olives called oleuropein may help prevent diabetes. Researchers found that oleuropein helped the body secrete more insulin while also preventing the cytotoxic actions of a molecule called amylin amyloid that contributes to diabetes development.
Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. On average, 1 tbsp of olive oil contains 124 kcal and 14 g of fat.
Research suggests olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.