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Does Drinking Extra Virgin Olive Oil Have Any Health Benefits?

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5 min read

According to a 2022 study published in the Journal of the American College of Cardiology, high olive oil consumption is associated with a lower risk of death related to heart disease and cancer. This has led many to wonder: does drinking extra virgin olive oil have any additional health benefits compared to simply cooking with it?

Quick Summary

This article explores the science behind consuming extra virgin olive oil, examining its composition, its potential advantages for heart and digestive health, and its rich antioxidant content. It also discusses the risks and recommended intake, separating fact from anecdote.

Key Points

  • Rich in Antioxidants: Extra virgin olive oil contains powerful antioxidants like polyphenols, which help protect cells from damage and combat inflammation.

  • Supports Cardiovascular Health: The monounsaturated fats and antioxidants in EVOO can help lower bad cholesterol and blood pressure, reducing the risk of heart disease.

  • Aids Digestion: Drinking a small amount of olive oil, potentially on an empty stomach, may help lubricate the digestive tract and relieve constipation.

  • Enhances Nutrient Absorption: Consuming olive oil with meals can boost the body's absorption of fat-soluble vitamins (A, D, E, and K) and other beneficial compounds.

  • Beware of High Calorie Count: Olive oil is calorie-dense, so moderate intake is essential to avoid potential weight gain if not managed within a balanced diet.

  • No Magic Bullet: The benefits of olive oil are most pronounced as part of a healthy, overall diet, not just from drinking it. Consistency is more important than consumption method.

  • Side Effects Possible: Excessive consumption, especially on an empty stomach, can cause gastrointestinal discomfort or diarrhea in some individuals.

  • Choose High Quality: For maximum benefit, always choose high-quality extra virgin olive oil, which retains more beneficial compounds than refined versions.

In This Article

Understanding Extra Virgin Olive Oil's Composition

Extra virgin olive oil (EVOO) is the highest grade of olive oil, produced by pressing fresh olives without heat or chemicals. This process preserves the oil’s rich content of beneficial compounds that are diminished in less refined olive oils. The primary components responsible for its health-promoting properties are:

  • Monounsaturated Fatty Acids (MUFAs): EVOO is predominantly composed of oleic acid, a MUFA that makes up 73% of its content. MUFAs help reduce LDL ("bad") cholesterol and can protect against inflammation.
  • Polyphenols: These powerful antioxidants, including oleuropein, hydroxytyrosol, and oleocanthal, protect the body's cells from oxidative damage caused by unstable molecules called free radicals.
  • Vitamins E and K: EVOO provides modest but valuable amounts of vitamins E and K, which support skin, bone, and heart health.

Potential Health Benefits of Drinking Extra Virgin Olive Oil

While most research focuses on overall olive oil consumption within a healthy diet, specifically drinking it may provide certain concentrated benefits:

  • Boosts Antioxidant Intake: Drinking EVOO straight, especially high-phenolic varieties, delivers a potent dose of antioxidants like oleocanthal, which has anti-inflammatory effects comparable to ibuprofen. This can be a very efficient way to consume these compounds, which might be slightly reduced through heating.
  • Aids Digestion: Consuming a tablespoon of olive oil, especially on an empty stomach, can act as a natural lubricant for the digestive tract. Some studies have shown it to be as effective as mineral oil for softening stools in constipated patients. It also stimulates bile production, essential for fat digestion.
  • Supports Heart Health: The MUFAs in EVOO contribute to lower LDL cholesterol and blood pressure, reducing the risk of cardiovascular disease. A study found that consuming just a half-tablespoon of olive oil daily could lower the risk of heart disease death by 19%.
  • Enhances Gut Health: The polyphenols in EVOO act as prebiotics, promoting the growth of beneficial gut bacteria. A healthier gut microbiome is linked to numerous overall health benefits.
  • Improves Nutrient Absorption: Drinking EVOO, particularly with food, can enhance the absorption of fat-soluble vitamins (A, D, E, K) and antioxidants like lycopene from other foods.

Potential Risks and How to Mitigate Them

Despite the benefits, there are considerations to keep in mind:

  • High Calorie Content: At around 120 calories per tablespoon, consuming too much olive oil can lead to weight gain if not managed within your daily caloric intake. Moderation is key.
  • Gastrointestinal Distress: Drinking large amounts on an empty stomach can cause stomach upset or diarrhea in some individuals. Starting with a smaller amount, like a teaspoon, can help gauge tolerance.
  • Displacing Nutrients: Drinking oil shouldn't replace eating whole foods, which offer a wider range of essential nutrients, fiber, and protein. A balance is crucial for a healthy diet.

Drinking vs. Cooking with Extra Virgin Olive Oil

Research suggests that the benefits of EVOO apply whether it is consumed raw or used in cooking, so long as it is not subjected to excessively high temperatures that can degrade its polyphenols.

Feature Drinking EVOO Cooking with EVOO
Polyphenol Content Higher retention, especially in high-phenolic oils. Slightly reduced, especially at high heat, but still provides benefits.
Absorption Can enhance absorption of fat-soluble vitamins when paired with other foods. Aids absorption of nutrients within meals.
Flavor Profile Raw, pungent, and peppery notes are most pronounced. Adds depth and flavor to cooked dishes without overwhelming.
Preparation Versatility Simple, quick intake; often mixed with lemon juice or taken on its own. Versatile for sautéing, roasting, and creating dressings and sauces.
Caloric Intake Must be mindful of total daily calories, as intake is direct. Calories are distributed throughout meals, making it easier to manage.

How to Incorporate Drinking EVOO into Your Routine

If you choose to drink EVOO, here are a few simple ways to start:

  1. "The Shot" Method: Take one tablespoon of high-quality EVOO straight, preferably first thing in the morning on an empty stomach to potentially boost digestive health.
  2. The Lemon Juice Combo: Mix one tablespoon of EVOO with the juice of half a lemon. This can help with digestion and add a citrusy flavor.
  3. In Smoothies: Blend a tablespoon of EVOO into your morning smoothie for a creamy texture and a dose of healthy fats.

Remember to start with a small amount and listen to your body's reaction. Ensure the oil is fresh and from a reputable source to maximize the health benefits.

Conclusion

Drinking extra virgin olive oil can be a highly concentrated and efficient way to ingest its beneficial compounds, especially its potent antioxidants. While this method may offer some distinct advantages, such as providing a significant dose of anti-inflammatory polyphenols and potentially aiding digestion, it is not necessarily superior to consuming it as part of meals. The key to reaping olive oil's proven health benefits—for heart health, inflammation, and beyond—is consistent, moderate intake as part of a balanced diet, like the Mediterranean diet. Ultimately, how you incorporate EVOO into your daily routine is a matter of personal preference, tolerance, and overall dietary goals. As with any significant dietary change, it is always wise to consult a healthcare professional, especially if you have pre-existing conditions.

References

Frequently Asked Questions

There is no definitive scientific evidence to suggest that drinking extra virgin olive oil (EVOO) is healthier than using it in cooking. While drinking it delivers a concentrated dose of antioxidants, EVOO's health benefits are gained through consistent, moderate consumption as part of a balanced diet, whether raw or cooked.

Most experts recommend a moderate daily intake of 1 to 2 tablespoons of extra virgin olive oil. Starting with a smaller amount, like a teaspoon, can help your body adjust and minimize any potential digestive discomfort.

Olive oil is high in calories, so excessive consumption can lead to weight gain. While its healthy fats can promote satiety, it is not an instant weight-loss solution. It should be consumed in moderation as part of a balanced diet.

Excessive intake of olive oil, especially on an empty stomach, can cause gastrointestinal issues like diarrhea or stomach upset. Some individuals with sensitive stomachs may experience discomfort. Rare allergic reactions can also occur.

Some anecdotal and traditional practices suggest drinking olive oil on an empty stomach, often with lemon juice, can help with digestion and detoxification. While it may help stimulate bile production and provide a potent antioxidant dose, robust scientific evidence that this timing is superior to other methods is limited.

Extra virgin olive oil contains high levels of monounsaturated fats and polyphenols that can help reduce bad LDL cholesterol, increase good HDL cholesterol, and lower blood pressure. These actions collectively contribute to reduced cardiovascular disease risk.

No, it is best to drink only high-quality extra virgin olive oil (EVOO). Unlike refined or other grades, EVOO is minimally processed and retains the highest concentration of beneficial compounds, such as polyphenols and antioxidants.

References

  1. 1
    6 Major Benefits of Extra Virgin Olive Oil
  2. 2
    Drinking Olive Oil: Everything You Need to Know
  3. 3
    Can You Drink Olive Oil? Health Benefits Explained
  4. 4
    What Is Extra Virgin Olive Oil, and Why Is It Healthy?
  5. 5
    Is extra-virgin olive oil extra healthy?

Related Topics:

#antioxidants #dietary supplements #Digestive Health #polyphenols #heart health #extra virgin olive oil #olive oil health benefits #drinking olive oil

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.