The Recommended Daily Intake
For those interested in consuming olive oil for its health benefits, moderation is key due to its high calorie density. One tablespoon of olive oil contains approximately 119 calories. While there is no official upper limit for healthy adults, general dietary recommendations from experts typically suggest consuming between one and four tablespoons per day as part of a balanced diet. This amount can help you reap the benefits of its monounsaturated fats and antioxidants without significantly increasing your total calorie intake. For instance, a 2,000-calorie diet, as per the 2020-2025 Dietary Guidelines for Americans, recommends around 27 grams, or just under two tablespoons, of added oils daily.
Is drinking olive oil more effective than eating it?
There is no scientific evidence to suggest that drinking olive oil straight offers greater health benefits than incorporating it into your diet through cooking or salad dressings. Many anecdotal reports and social media trends promote taking a 'shot' of olive oil for rapid benefits like detoxification, better sleep, or weight loss, but these claims are not backed by scientific research. Many of the documented health benefits of olive oil were observed in people following a Mediterranean diet, which naturally incorporates generous amounts of the oil alongside a diverse range of other healthy foods.
Potential Benefits of Moderate Olive Oil Consumption
Incorporating moderate amounts of olive oil into your daily diet can provide numerous health advantages, supported by scientific research:
- Cardiovascular Health: Olive oil is rich in monounsaturated fats, which help reduce 'bad' LDL cholesterol and increase 'good' HDL cholesterol. A large Harvard study found that higher olive oil intake was linked to a 19% lower risk of cardiovascular disease mortality.
- Anti-Inflammatory Properties: Extra virgin olive oil (EVOO) contains antioxidants like oleocanthal, which have anti-inflammatory effects similar to ibuprofen. Chronic inflammation is a risk factor for many diseases, and regular EVOO consumption can help lower inflammatory markers.
- Digestive and Gut Health: For some individuals, a moderate amount of olive oil can help relieve constipation by acting as a natural lubricant. It may also support the growth of beneficial gut bacteria.
- Reduced Risk of Chronic Diseases: Studies suggest that high olive oil consumption, especially as part of a Mediterranean diet, may be associated with a lower risk of type 2 diabetes, certain cancers, and neurodegenerative diseases like Alzheimer's.
Risks and Considerations of Drinking Too Much
While olive oil is a healthy fat, consuming it in excess, particularly by drinking large quantities, comes with several risks:
- Weight Gain: Each tablespoon of olive oil is high in calories. Taking multiple 'shots' of the oil daily can cause a significant calorie surplus, leading to unwanted weight gain over time if not balanced by overall dietary and exercise changes.
- Digestive Discomfort: Overconsumption can lead to gastrointestinal side effects. The high-fat content can cause an upset stomach, bloating, and diarrhea, especially for those with a sensitive digestive system or when consumed on an empty stomach.
- Displacing Nutrients: If you focus too much on getting olive oil, you might displace other healthy, nutrient-dense foods from your diet. While healthy, olive oil lacks fiber and other vitamins found in whole foods like vegetables, nuts, and seeds.
Extra Virgin Olive Oil vs. Other Cooking Oils
| Oil Type | Calories per Tbsp | Primary Fat Type | Notable Health Properties | Best Uses |
|---|---|---|---|---|
| Extra Virgin Olive Oil (EVOO) | ~119 | Monounsaturated | High in antioxidants (polyphenols), anti-inflammatory | Finishing, dressings, low-heat cooking |
| Regular/Refined Olive Oil | ~119 | Monounsaturated | Lower antioxidant content due to processing | General cooking, sautéing, roasting |
| Canola Oil | ~124 | Monounsaturated & Polyunsaturated | High smoke point, neutral flavor | High-heat cooking, baking |
| Avocado Oil | ~124 | Monounsaturated | Very high smoke point, mild flavor | High-heat cooking, grilling, dressings |
| Coconut Oil | ~121 | Saturated | High saturated fat content, tropical flavor | Baking, frying, not ideal for heart health |
The High-Calorie Trap
One of the biggest reasons to be cautious about drinking pure olive oil is the caloric load. For perspective, drinking four tablespoons of olive oil, a quantity sometimes cited in studies examining cardiovascular benefits from dietary patterns, adds nearly 500 extra calories to your day. This can easily derail weight management efforts if those calories are not accounted for and offset by other dietary adjustments. The most effective way to gain the health benefits of olive oil is to use it to replace less healthy fats, such as saturated or trans fats, rather than simply adding it on top of your existing diet.
The Mediterranean Diet Perspective
Much of the positive research surrounding olive oil is based on studies of the Mediterranean diet, where olive oil is a cornerstone, but not the only component. The full health benefits are likely derived from the synergistic effect of olive oil combined with a diet rich in fruits, vegetables, whole grains, nuts, and fish. This perspective highlights that olive oil is not a magic bullet. It's a key part of a healthier eating pattern, and focusing solely on drinking shots of it misses the bigger picture of a balanced, nutritious lifestyle. Furthermore, a 2022 meta-analysis found minimal effects on blood lipids from consuming additional olive oil, highlighting that overall dietary context is most important.
Conclusion: Moderation is Key
To conclude, it is safe to drink moderate amounts of olive oil, typically one to four tablespoons daily, as part of a healthy diet. Extra virgin olive oil is the most beneficial type due to its high antioxidant content. However, there is no scientific basis for claims that drinking olive oil is superior to consuming it with food, and doing so in large quantities can lead to weight gain and digestive discomfort. The most prudent approach is to follow the principles of the Mediterranean diet, using olive oil as a replacement for less healthy fats and incorporating it alongside a variety of whole foods. Always consult a healthcare professional, especially if you have pre-existing conditions like diabetes or high blood pressure, as olive oil can affect blood sugar and blood pressure levels. For general health, focusing on a balanced diet where olive oil plays a role, rather than relying on it as a cure-all, is the most sustainable and proven strategy for long-term wellness.
