Can you take too much olive oil?

A single tablespoon of olive oil contains approximately 120 calories. While known for its health benefits, this begs the question: can you take too much olive oil? Understanding the balance between its benefits and potential drawbacks is crucial for a healthy diet.

Quick Summary

Excessive olive oil intake, despite its health benefits, can lead to weight gain, digestive problems, and other side effects due to its high calorie content.

Key Points

• Moderate Intake: For most people, consuming 1 to 4 tablespoons of extra virgin olive oil daily is a healthy amount.

• High Calorie Density: Olive oil is calorie-dense, with ~120 calories per tablespoon, so excessive use can lead to weight gain.

• Digestive Issues: Overconsumption can act as a laxative and cause bloating, cramping, and diarrhea in some individuals.

• Nutrient Displacement: Relying too heavily on olive oil can displace other necessary healthy fats like Omega-3s and other nutrient-rich foods.

• High-Quality is Best: Extra virgin olive oil is the least processed and contains the most beneficial antioxidants and polyphenols.

• Appropriate Usage: Use high-quality EVOO for dressings and low-heat cooking, and consider more refined varieties for high-heat frying.

The Healthy Amount of Olive Oil

When incorporated into a balanced diet, olive oil is a cornerstone of good health, particularly within the Mediterranean diet framework. The key to reaping its benefits lies in moderation. Health organizations and nutrition experts often suggest a daily intake of 1 to 4 tablespoons (15-60 ml), adjusting for individual needs. For a 2,000-calorie diet, the Dietary Guidelines for Americans recommend around 27 grams (just under 2 tablespoons) of added oils, including olive oil. A significant study over 28 years found that consuming just a half-tablespoon or more per day was linked to a 14% lower risk of heart disease. However, this is always in the context of replacing less healthy fats, not just adding more total fat to your diet.

Potential Side Effects of Too Much Olive Oil

While extra virgin olive oil is rich in monounsaturated fats and antioxidants like polyphenols, overconsumption can lead to several adverse effects. It is a calorie-dense food, and consuming too much without adjusting for overall caloric intake can have negative consequences.

Weight Gain

At around 120 calories per tablespoon, olive oil can quickly increase your daily calorie count. If these calories are not offset by a reduction elsewhere, they can lead to weight gain. This is especially true if you are liberal with your drizzles or shots of olive oil.

Digestive Issues

For some individuals, especially those with sensitive digestive systems, excessive consumption of olive oil can act as a laxative and lead to digestive discomfort. Symptoms can include bloating, flatulence, abdominal pain, and diarrhea. It is important to regulate intake to maintain optimal digestive function.

Impact on Blood Sugar and Pressure

While olive oil can help manage blood sugar, excessive amounts, particularly refined versions, can contribute to insulin resistance. For diabetics, this could lead to complications like hypoglycemia, with symptoms such as sweating, trembling, and weakness. Similarly, olive oil has blood pressure-lowering effects, and overconsumption, especially when combined with antihypertensive medications, could cause blood pressure to drop too low, leading to dizziness or lightheadedness.

Nutrient Imbalance

Over-relying on olive oil as your sole fat source can lead to an imbalance of essential nutrients. The body needs a variety of healthy fats, including Omega-3 fatty acids, for optimal brain and heart health. Excess olive oil can displace other nutrient-rich foods, leading to deficiencies.

Skin Issues

When applied topically, excessive olive oil can trap bacteria and dead skin cells, potentially leading to acne breakouts. Those with oily or acne-prone skin should use it cautiously.

Signs You Might Be Consuming Too Much

• Unexplained weight gain: A creeping number on the scale without a change in other dietary habits.
• Digestive upset: Frequent bouts of diarrhea, bloating, or stomach cramps after meals.
• Low energy levels: Dizziness or weakness, which can be a sign of hypoglycemia or low blood pressure.
• Skin breakouts: Increased acne, especially on the face or body.
• Satiety displacement: Feeling too full from olive oil to eat other nutritious foods.

How to Incorporate Olive Oil Moderately

1. Measure your portions: Instead of free-pouring, measure your oil with a tablespoon to control calorie intake.
2. Use it as a replacement: Use olive oil in place of saturated fats like butter or margarine, rather than simply adding it.
3. Choose high-quality oil: Opt for extra virgin olive oil, which contains higher levels of beneficial antioxidants and is less processed. Look for seals of authenticity.
4. Balance your fat sources: Include other sources of healthy fats like avocados, nuts, seeds, and fatty fish to ensure a balanced nutrient intake.

Olive Oil vs. Other Fats: A Comparison Table

Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Vegetable Oil (e.g., Canola)	Butter	Animal Fat (e.g., Lard)
Processing	Minimal (cold-pressed)	Refined with heat	Highly processed	Churned from cream	Processed from animal tissue
Dominant Fat	Monounsaturated	Monounsaturated	Polyunsaturated	Saturated	Saturated
Antioxidants	High (Polyphenols)	Low	Low	Trace amounts	Low
Flavor	Rich, fruity, peppery	Neutral, mild	Neutral	Rich, buttery	Savory
Smoke Point	~375°F / 191°C	~410°F / 210°C	~400-450°F	~302°F / 150°C	~370°F / 188°C
Best Uses	Finishing, dressing, low-heat cooking	Frying, sauteing	High-heat cooking, baking	Baking, sauces	Roasting, frying

Conclusion: Moderation is Key

Olive oil is undoubtedly a healthy fat and a fantastic addition to any diet. Its rich antioxidant content and anti-inflammatory properties have been linked to numerous health benefits, especially when using high-quality extra virgin olive oil. However, the notion that if some is good, more is better, does not apply. Excessive intake can lead to unintended side effects like weight gain and digestive issues. It's crucial to consume olive oil in moderation and as a replacement for less healthy fats, not as an addition to an already high-fat diet. By being mindful of your portion sizes and using it appropriately, you can enjoy all the wonderful benefits olive oil has to offer without the drawbacks.

For more information on the wide range of health benefits associated with olive oil, you can visit the Cleveland Clinic's detailed guide: 6 Major Benefits of Extra Virgin Olive Oil.

Frequently Asked Questions

What are the common signs of having too much olive oil?

Common signs include digestive issues like diarrhea and bloating, unexplained weight gain, and skin breakouts like acne due to its high calorie and fat content.

Can excessive olive oil lead to weight gain?

Yes, because olive oil is calorie-dense, consuming it in large quantities without reducing other calorie sources can easily lead to weight gain.

Is it better to consume extra virgin olive oil or refined olive oil?

Extra virgin olive oil is the healthier choice as it is less processed and retains higher levels of antioxidants and polyphenols compared to refined olive oil.

What is a safe daily amount of olive oil?

While there is no strict guideline, most health experts suggest 1 to 4 tablespoons per day as part of a balanced diet.

Can olive oil cause low blood pressure?

Yes, excessive consumption of olive oil can lower blood pressure, which can be dangerous if you are also taking medication for high blood pressure.

How can I avoid getting digestive issues from olive oil?

To avoid digestive issues, consume olive oil in moderation and ensure it is part of a balanced diet with a variety of fat sources. Start with small amounts if you have a sensitive stomach.

Is drinking a shot of olive oil every morning healthy?

While a shot of olive oil is not inherently unhealthy, it's a high-calorie intake. You can achieve the same benefits by incorporating measured amounts into your meals throughout the day, which is a more sustainable approach.