Can I put olive oil in my drink? Exploring the Benefits, Risks, and Best Methods

According to the International Olive Council, olive oil has been appreciated as a nutritious fat and medical remedy since ancient times, particularly in Mediterranean countries. This long history of use has led to modern dietary innovations, with many wondering, “Can I put olive oil in my drink?”.

Quick Summary

Adding olive oil to certain beverages is a growing wellness trend, driven by potential heart and gut health benefits. It is important to use high-quality extra virgin olive oil and practice moderation to avoid high calorie intake and digestive upset. Various drinks, like coffee, smoothies, and juices, can be enhanced with small amounts of olive oil for a unique flavor and nutritional boost.

Key Points

• Start Small: Begin by adding just a teaspoon of high-quality Extra Virgin Olive Oil (EVOO) to your drink to assess your tolerance and minimize digestive upset.

• Emulsify for Texture: To prevent separation and create a smoother mouthfeel, use a blender for cold drinks like smoothies or a handheld frother for hot beverages like coffee.

• Prioritize EVOO: Choose high-quality, fresh Extra Virgin Olive Oil to ensure you receive the maximum concentration of beneficial antioxidants and healthy fats.

• Moderate Caloric Intake: Be mindful of the calorie density of olive oil (approx. 120 calories per tablespoon) to avoid unintended weight gain.

• Pair with Complementary Flavors: Combine olive oil with ingredients like citrus (lemon juice) or spices (cinnamon) to improve taste and mask any strong, peppery flavors.

• Listen to Your Body: If you experience digestive discomfort, try consuming olive oil with food instead of on an empty stomach or reduce the quantity.

The practice of incorporating olive oil into beverages has been gaining traction, influenced by the Mediterranean tradition and popularized by recent cafe trends. While olive oil is a foundational component of a healthy diet, primarily consumed with food, adding it to drinks is a modern interpretation of reaping its benefits. The key lies in understanding the best methods, benefits, and potential drawbacks of doing so.

The Nutritional Upside of Adding Olive Oil to Drinks

Extra virgin olive oil (EVOO) is a powerful superfood, rich in nutrients that offer several health advantages when consumed regularly. These benefits extend to drinking it in beverages, provided you choose high-quality EVOO and consume it in moderation.

Heart Health and Healthy Fats

EVOO is abundant in monounsaturated fats, particularly oleic acid, which is known to lower LDL ("bad") cholesterol while boosting HDL ("good") cholesterol. The Food and Drug Administration (FDA) suggests that replacing fats high in saturated fat with 1.5 tablespoons of oils high in oleic acid daily may reduce the risk of heart disease. The healthy fats also slow digestion, which can help you feel fuller for longer and sustain energy levels.

Antioxidant and Anti-inflammatory Properties

EVOO contains a high concentration of polyphenols and antioxidants, such as oleocanthal and vitamin E. These compounds help protect against oxidative stress and fight inflammation, which can contribute to chronic illnesses. By adding it to your drink, you can easily incorporate these protective elements into your daily routine. For example, the European Food Safety Authority (EFSA) approved a heart health claim for hydroxytyrosol, a polyphenol found in olive oil.

Digestive and Gut Health Support

For some, a small amount of olive oil may aid digestive health. Studies have shown it can help soften stools and provide mild relief from constipation. It also promotes the production of digestive enzymes and bile, supporting better absorption of nutrients. Moreover, the polyphenols act as prebiotics, fostering a healthy gut microbiome.

Popular Olive Oil Drink Combinations

While the thought of putting oil in a beverage might seem strange, several popular combinations have emerged, offering unique flavors and textures.

• Olive Oil in Coffee: Made popular by trends like Starbucks' Oleato, adding EVOO to coffee can create a velvety, rich texture. It helps to soften the bitterness of the coffee while imparting a fresh, nutty sweetness. Using a blender or a handheld frother is recommended to create a smooth emulsion and prevent separation.
• Olive Oil in Smoothies: Blending EVOO into a smoothie is an excellent way to incorporate healthy fats without an oily texture. It can boost flavor and create a smoother consistency while promoting satiety. It pairs well with fruit, leafy greens, and citrus flavors.
• Olive Oil with Lemon Juice: A classic Mediterranean combination, a spoonful of olive oil with lemon juice can provide heart-healthy fats and immune-supporting vitamin C. This can be taken as a 'shot' or mixed into water or juice.

Comparison: Olive Oil vs. Other Fats in Drinks

For those considering adding fats to their drinks, comparing options is helpful. Here is a look at olive oil versus another popular choice, coconut oil, often used in trends like 'bulletproof' beverages.

Feature	Extra Virgin Olive Oil	Coconut Oil (often MCT)
Fat Type	Primarily Monounsaturated Fats	Primarily Saturated Fats (including Medium-Chain Triglycerides)
Energy Boost	Slower, more sustained energy	Quicker due to MCTs, often marketed for rapid energy
Heart Health	Generally positive, may lower LDL cholesterol	Controversial impact on cholesterol; some studies show it can raise LDL
Antioxidants	Rich in polyphenols and vitamin E	Fewer antioxidants compared to EVOO
Flavor Profile	Ranges from fruity and mild to peppery and robust	Distinct coconut flavor, can be overpowering
Ideal Blends	Coffee, smoothies, juices, cocktails	Coffee, smoothies

Potential Downsides and How to Address Them

While incorporating olive oil into drinks offers many benefits, there are potential drawbacks to be aware of.

• Calorie Density: Olive oil is high in calories, with about 120 calories per tablespoon. Excessive consumption can lead to unintended weight gain if not balanced with overall caloric intake.
• Digestive Discomfort: Some people, particularly those with sensitive digestive systems, may experience gastrointestinal issues like diarrhea or bloating, especially when consuming large amounts on an empty stomach. It's recommended to start with a small amount (e.g., one teaspoon) to gauge tolerance.
• Taste and Texture: The taste and oily texture may not be palatable to everyone. Choosing a high-quality EVOO with a flavor profile you enjoy and properly emulsifying it can help mitigate this.
• Displacing Healthy Foods: Relying too heavily on oil for fat intake could mean displacing other nutritious sources of healthy fats, such as nuts and avocados.

How to Properly Add Olive Oil to Your Drink

To ensure a pleasant experience, especially in cold drinks, proper emulsification is crucial to prevent the oil from separating.

1. Use High-Quality EVOO: Always opt for extra virgin olive oil for the best flavor and highest antioxidant content. Freshness is also important, so check harvest dates.
2. Use a Blender or Frother: For cold beverages like smoothies, a high-speed blender is necessary to fully emulsify the oil. For hot drinks like coffee, a handheld frother works well.
3. Start Small: Begin with a small amount, like one teaspoon, and gradually increase to one tablespoon as you become accustomed to the taste and your body's reaction.
4. Consider Other Ingredients: For better palatability, mix with ingredients that complement the olive oil's flavor. For instance, lemon juice, spices like cinnamon, or a touch of honey can mask the strong taste.

Conclusion

Yes, you can put olive oil in your drink, and it offers a convenient way to boost your intake of heart-healthy monounsaturated fats and powerful antioxidants. From enriching your morning coffee to blending into a nutritious smoothie, the practice aligns with a wellness-focused dietary approach. However, moderation is essential due to the high-calorie content and potential for digestive issues in sensitive individuals. As with any significant dietary change, it's wise to start with small amounts of high-quality EVOO and listen to your body. Ultimately, this culinary trend is a safe and beneficial way to enjoy one of the Mediterranean diet's most celebrated ingredients.

For more information on the wide-ranging health benefits of olive oil, you can read the research summary provided by Harvard Health.

Frequently Asked Questions

Is it safe to drink olive oil in a beverage?

Yes, it is generally safe to consume small to moderate amounts of olive oil in a beverage. Extra virgin olive oil is meant to be consumed both raw and cooked. However, moderation is key to avoid potential digestive issues.

What are the health benefits of putting olive oil in my drink?

The main benefits come from EVOO's heart-healthy monounsaturated fats and powerful antioxidants, which can help lower LDL ('bad') cholesterol, reduce inflammation, and support digestive health.

How do I add olive oil to coffee without it separating?

To prevent separation, you should emulsify the oil into the coffee. This is best achieved by blending the coffee and oil together using a high-speed blender or a handheld frother.

Can I put olive oil in a smoothie?

Yes, olive oil can be blended into a smoothie. It adds a velvety texture, promotes satiety, and enhances the absorption of fat-soluble vitamins (A, D, E, and K).

What kind of olive oil should I use for my drinks?

It is best to use a high-quality extra virgin olive oil (EVOO). EVOO is the least processed type and retains the highest amount of beneficial nutrients and flavor compounds.

How much olive oil should I add to my drink daily?

For most people, a good starting point is one teaspoon to one tablespoon per day. It's important to monitor your overall daily calorie and fat intake and not exceed recommended limits.

Are there any downsides to adding olive oil to my beverages?

Potential downsides include high calorie intake if not monitored, possible digestive discomfort like diarrhea or upset stomach, and the taste or oily texture which may not appeal to everyone.