Does it matter what olive oil you drink?

According to Healthline, extra virgin olive oil contains powerful antioxidants and healthy monounsaturated fats that are largely absent in lower grades. So, does it matter what olive oil you drink? Yes, the grade of the oil you choose directly impacts the health benefits you receive.

Quick Summary

The grade of olive oil is crucial; high-quality, unrefined extra virgin olive oil offers superior antioxidants and anti-inflammatory properties, unlike refined or pomace oils that offer minimal nutritional value.

Key Points

• Grade Matters: Only high-quality extra virgin olive oil (EVOO) retains the antioxidants and nutrients beneficial for health when consumed directly.

• Cold-Pressed is Best: The cold-pressing method used for EVOO preserves delicate polyphenols and antioxidants, which are destroyed by the heat and chemicals used to produce lower grades.

• Benefits of EVOO: Drinking EVOO can aid heart health, reduce inflammation, improve digestion, and combat oxidative stress due to its rich antioxidant content.

• Avoid Refined Oils: Standard olive oil, refined oils, and pomace oils offer minimal health benefits as the refining process removes most of their nutritional compounds.

• Check Freshness and Storage: For maximum benefit, consume EVOO soon after the harvest date and store it properly in a dark glass bottle, away from heat and light, to prevent rancidity.

• Listen to Your Body: While generally safe, some people may experience digestive discomfort like nausea or diarrhea from consuming olive oil directly, especially on an empty stomach.

• Drink in Moderation: Olive oil is calorie-dense. While a tablespoon or two a day is often recommended, overconsumption can lead to weight gain if not balanced within your overall diet.

Why the Quality of Your Olive Oil is Crucial

Many people are drawn to the idea of drinking olive oil straight to maximize its health benefits, a practice rooted in Mediterranean cultures. However, assuming all olive oils provide the same nutritional punch is a mistake. The truth is that the quality and grade of the oil significantly determine its health-promoting properties. The difference between a high-grade extra virgin olive oil (EVOO) and a lower-grade, refined product is vast, not only in taste but, more importantly, in nutritional composition.

The Hierarchy of Olive Oil Grades

Not all olive oil is created equal. The classification depends on the oil's extraction method, acidity level, and overall quality. This grading system is key to understanding what you are consuming.

• Extra Virgin Olive Oil (EVOO): This is the highest and purest grade. It is extracted by cold-pressing fresh olives, a mechanical process that uses no chemicals or high heat. This method preserves the oil's natural qualities, including its full-bodied flavor, aroma, and, most importantly, its high concentration of antioxidants, such as polyphenols. An EVOO must have a free acidity level of no more than 0.8%.
• Virgin Olive Oil: Also produced by mechanical means without chemical refinement, virgin olive oil is of slightly lower quality than EVOO. It may have minor defects in flavor or higher acidity, up to 2%. While still a decent option, it offers fewer health benefits than its extra virgin counterpart.
• Refined Olive Oil: This oil is made from lower-grade olives and undergoes refining processes involving heat, chemicals, and bleaching to remove defects. This process strips away much of the oil's flavor, color, and, critically, its beneficial antioxidants and polyphenols. Sometimes, a small amount of virgin oil is blended back in for color and flavor.
• Olive Pomace Oil: The lowest quality grade. It is extracted from the leftover olive pulp and pits using solvents and heat. The resulting oil is refined and then blended with some virgin olive oil to make it fit for human consumption. This oil contains minimal nutritional value and should be avoided for drinking purposes.

The Health Advantages of Drinking High-Quality Extra Virgin Olive Oil

For those who choose to drink olive oil for its health benefits, selecting a high-polyphenol, cold-pressed EVOO is the only sensible choice. The rich composition of high-quality EVOO is what delivers the desired health effects.

Here are some of the key benefits associated with drinking fresh, high-polyphenol EVOO:

• Potent Antioxidant Properties: EVOO is packed with antioxidants like polyphenols (including oleuropein and oleocanthal) and vitamin E, which combat cellular damage caused by free radicals. This anti-inflammatory effect is crucial for overall wellness and chronic disease prevention.
• Cardiovascular Health: The monounsaturated fats (primarily oleic acid) in EVOO have been shown to help lower LDL ("bad") cholesterol and increase HDL ("good") cholesterol, supporting healthy blood pressure and reducing the risk of heart disease. A Mediterranean diet high in EVOO has been linked to a 30% reduction in major cardiovascular events.
• Digestive and Gut Health: Drinking EVOO can have a lubricating effect on the digestive tract, potentially alleviating constipation. It may also help promote the growth of beneficial gut bacteria and reduce gastric acidity.
• Anti-inflammatory Action: The compound oleocanthal in EVOO has powerful anti-inflammatory effects, acting similarly to ibuprofen. This can help mitigate inflammation associated with conditions like arthritis.
• Cognitive Function: Regular EVOO consumption has been linked to preserving brain volume and supporting cognitive abilities over time, offering neuroprotective benefits.

Potential Risks of Drinking Lower-Grade Olive Oil

In stark contrast to EVOO, drinking refined or pomace olive oil offers minimal, if any, health benefits and can even pose risks. The refining process removes most of the beneficial compounds, including antioxidants and vitamins, leaving a product that is mostly just fat. Furthermore, rancid olive oil, which can happen with improper storage or age, loses its health benefits and develops an off-flavor. While consuming rancid oil is not likely to make you sick, it lacks the fresh flavor and potent antioxidants of a fresh oil. Excessively high intake of any oil, regardless of grade, is also a concern due to high calorie content and potential digestive issues.

How to Choose the Best Olive Oil for Drinking

If your goal is to drink olive oil for health, follow these steps to ensure you get the best product:

1. Look for "Extra Virgin" and "Cold Pressed": Always choose extra virgin olive oil. The phrase "cold pressed" confirms it was extracted without heat, preserving its nutrients.
2. Check the Harvest Date: Olive oil is like fresh fruit juice and degrades over time. Look for a recent harvest date, ideally within the last year, for peak freshness and nutrient content.
3. Opt for Dark Glass or Tin Packaging: Light, heat, and oxygen degrade the oil and its antioxidants. Dark packaging provides the best protection.
4. Seek High Polyphenol Content: While not always labeled, some reputable brands will indicate the polyphenol count, often aiming for over 500 mg/kg for maximum health benefits.
5. Look for Third-Party Certification: Seals of approval from organizations like the North American Olive Oil Association can confirm authenticity and quality.

Olive Oil Grade Comparison Table

Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined Olive Oil	Olive Pomace Oil
Extraction Method	Cold-pressed, mechanical	Cold-pressed, mechanical	Heat and chemical refinement	Solvent and heat extraction from pomace
Acidity Level	≤ 0.8%	≤ 2%	≤ 0.3% (after refining)	≤ 1% (blended)
Antioxidant Content	High (rich in polyphenols)	Moderate to low	Minimal (stripped during refining)	Minimal
Flavor and Aroma	Distinctive, fruity, often peppery	Milder, with minor flaws	Neutral, bland	Neutral, sometimes greasy
Nutritional Value	High	Medium	Low	Very Low
Best for Drinking?	Yes (Provides maximum health benefits)	Possible, but less beneficial than EVOO	No (Lacks key nutrients)	No (Lowest quality)

Conclusion: The Importance of EVOO for Maximum Benefit

Does it matter what olive oil you drink? Without a doubt. The science is clear: the grade and quality of olive oil are paramount when considering its consumption for health benefits. High-quality, cold-pressed extra virgin olive oil is the only grade that delivers the potent antioxidants, anti-inflammatory compounds, and healthy fats that have made it a cornerstone of the Mediterranean diet. Refined and pomace oils are highly processed products that have been stripped of these vital nutrients and offer little more than fat. While incorporating olive oil into your meals is an effective way to enjoy its advantages, those seeking to drink it for therapeutic purposes should prioritize premium EVOO to ensure they are getting the full, uncompromised benefits. Moderation, as with any dietary fat, is key. For more in-depth information, consider visiting Healthline's page on the proven benefits of olive oil.

Frequently Asked Questions

Is it safe to drink olive oil?

Yes, drinking extra virgin olive oil is generally considered safe for most people in moderate amounts, typically 1 to 2 tablespoons per day. However, it is high in calories, and overconsumption should be avoided.

What is the best olive oil for drinking?

Extra virgin olive oil (EVOO) is the best choice for drinking. It is the purest, least-processed grade and contains the highest concentration of beneficial antioxidants and healthy fats.

Does drinking olive oil have more benefits than using it in food?

There is no strong scientific evidence to suggest that drinking olive oil straight is more beneficial than consuming it as part of a balanced diet with food. However, consuming it raw, like in dressings or for drinking, preserves more antioxidants than cooking with it.

Can I drink rancid olive oil?

While consuming rancid olive oil won't necessarily make you sick, it has an unpleasant taste and lacks the health benefits of fresh oil, as oxidation destroys many of the beneficial antioxidants. It is best to discard it.

Is it bad to drink olive oil on an empty stomach?

While some people claim benefits from drinking olive oil on an empty stomach, some individuals with sensitive digestive systems may experience bloating, nausea, or diarrhea. It is generally safe but listen to your body's response.

How do I choose a good quality extra virgin olive oil?

Look for a bottle with a recent harvest date, a dark glass container, and a low acidity level (less than 0.8%). High-quality EVOO should also have a fresh, fruity, or peppery flavor.

How much olive oil should I drink daily?

Most experts and studies suggest a moderate daily intake of 1 to 4 tablespoons. This amount provides health benefits without adding an excessive amount of calories to your diet.