Is Drinking a Tablespoon of Extra Virgin Olive Oil Healthy?

According to a 2020 review in the Journal of the American College of Cardiology, consuming half a tablespoon or more of olive oil daily was associated with a lower risk of cardiovascular disease. This supports the long-standing tradition of using olive oil for health, prompting many to ask: is drinking a tablespoon of extra virgin olive oil healthy?

Quick Summary

This article examines the science behind drinking a tablespoon of extra virgin olive oil. It covers the proven benefits like heart health and antioxidants, addresses potential side effects, and compares drinking it directly versus consuming it with food.

Key Points

• Proven Health Benefits: Drinking EVOO is linked to better heart health, reduced inflammation, and powerful antioxidant protection due to its monounsaturated fats and polyphenols.

• No Special Advantage: There is no scientific evidence that drinking EVOO straight offers superior benefits over consuming it with food.

• Calorie Awareness is Key: A tablespoon of EVOO contains roughly 120 calories, so excessive intake without overall dietary balance can lead to weight gain.

• Potential for Digestive Issues: Taking olive oil, especially on an empty stomach, can cause digestive upset like diarrhea in some individuals.

• Superiority of EVOO: Always choose high-quality extra virgin olive oil, as it contains significantly more beneficial antioxidants than refined olive oil.

• The Mediterranean Method: Integrate EVOO consistently into meals, like salads or roasted vegetables, to replace less healthy fats and enhance nutrient absorption.

The Allure of Drinking Olive Oil

Inspired by Mediterranean traditions and modern wellness trends, the practice of taking a daily shot of extra virgin olive oil (EVOO) has gained significant attention. EVOO is revered for its high content of monounsaturated fats and powerful antioxidants, making it a staple of one of the healthiest diets in the world. But does drinking it straight deliver superior benefits compared to incorporating it into meals? While research confirms the overall health advantages of EVOO, there is no definitive scientific evidence that drinking it alone is more effective than any other method of consumption. In fact, some evidence suggests that certain nutrients, like the antioxidants in tomatoes, are absorbed more effectively when combined with olive oil in a meal. The key lies in consistent, moderate intake as part of a balanced diet.

The Health Benefits of Extra Virgin Olive Oil

Extra virgin olive oil is far more than just a fat; it's a potent source of bioactive compounds that offer a range of protective effects throughout the body. The primary benefits stem from its rich composition:

• Cardiovascular Health: EVOO is abundant in monounsaturated fats, predominantly oleic acid, which help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. Its polyphenols also help protect LDL particles from oxidation, a key step in the development of heart disease.
• Powerful Antioxidants: The potent antioxidants, including polyphenols like oleocanthal and oleuropein, combat free radicals and reduce oxidative stress. This cellular protection is linked to a reduced risk of various chronic diseases, including certain cancers.
• Anti-Inflammatory Effects: Chronic inflammation is a driver of many diseases, and EVOO's antioxidants have strong anti-inflammatory properties. Oleocanthal, in particular, has been shown to act similarly to ibuprofen, a common anti-inflammatory drug.
• Digestive Aid: For some individuals, drinking olive oil can act as a mild laxative, helping to soften stools and relieve constipation. It is also believed to have a soothing effect on the digestive tract.
• Blood Sugar Regulation: Consuming olive oil has been linked to improved insulin sensitivity and blood sugar management, offering potential benefits for those with or at risk of type 2 diabetes.

Potential Downsides and Important Considerations

While generally safe, drinking a tablespoon of extra virgin olive oil isn't without potential drawbacks, and it's important to consider them before making it a daily habit:

• High Caloric Density: A single tablespoon of olive oil contains around 120 calories. If you are not mindful of your total caloric intake, consistently drinking extra oil can contribute to weight gain.
• Digestive Discomfort: For some people, especially on an empty stomach, a large dose of olive oil can cause digestive issues such as nausea, diarrhea, or an upset stomach.
• Displacing Nutritious Foods: The practice of drinking a “shot” could potentially replace other healthy fat sources or nutrient-dense whole foods in your diet, limiting your overall nutrient diversity.
• Lack of Extra Benefits: The core benefits of EVOO come from its composition, not the manner in which it's consumed. Drinking it straight doesn't unlock a higher level of health benefit than consuming it as part of a balanced meal.

Comparison: Drinking a Shot vs. Consuming with Food

When deciding how to best incorporate EVOO into your diet, it's helpful to compare the two primary methods of intake.

Aspect	Drinking a Tablespoon Straight	Incorporating with Food
Absorption	Good, but not enhanced by other nutrients.	Potentially enhanced absorption of certain fat-soluble vitamins and antioxidants from vegetables.
Palatability	Strong, potentially pungent flavor. Some find it unappealing.	Flavor is moderated and complements other foods, making it highly palatable.
Digestive Impact	Higher risk of gastrointestinal discomfort, especially on an empty stomach.	Generally gentler on the digestive system when consumed as part of a meal.
Satiety	May provide a feeling of fullness due to fat content.	Can increase satiety when part of a balanced meal, helping with appetite control.
Calorie Control	Easy to track, but requires careful balancing to avoid excess calories.	Calories are naturally integrated into your meal plan, potentially leading to better portion control.
Convenience	Quick and simple ritual.	Requires slightly more effort, but is integrated into cooking or meal prep.

Making Extra Virgin Olive Oil a Healthy Habit

To truly maximize the health benefits, the focus should be on consistently consuming high-quality extra virgin olive oil as part of a nutrient-dense diet, rather than relying on a "miracle shot." A 2023 study found that EVOO is effective for glycemic control in individuals with type 2 diabetes. The Mediterranean diet, which heavily features EVOO, is renowned for its positive health outcomes, emphasizing its use with vegetables, whole grains, and lean proteins.

• Choose High-Quality EVOO: Opt for certified extra virgin varieties to ensure maximum antioxidant content. Labels mentioning 'cold-pressed' or a seal from a reputable organization like the North American Olive Oil Association indicate higher quality.
• Use It as a Healthy Fat Replacement: Instead of adding extra calories, replace less healthy fats like butter, margarine, or refined seed oils with EVOO wherever possible.
• Get Creative with Consumption: If the idea of drinking it straight is unappealing, there are many other delicious ways to incorporate EVOO. Drizzle it generously over salads, steamed vegetables, pasta, or use it in homemade dressings. You can also mix a tablespoon with lemon juice to create a pleasant-tasting tonic.
• Start Small: If you choose to drink it, begin with a teaspoon to see how your body reacts before increasing to a full tablespoon. Pay attention to any digestive discomfort.
• Don't Rely on Anecdotes: While some anecdotal evidence suggests benefits for skin or weight loss from drinking it straight, robust scientific studies do not support these claims over other forms of consumption.

Conclusion: The Bottom Line on Drinking EVOO

Ultimately, whether you drink a tablespoon of extra virgin olive oil or consume it with food, the proven health benefits—including improved heart health, powerful anti-inflammatory effects, and antioxidant protection—are the same. The notion that drinking it straight offers a "secret" advantage is not supported by current research. The most effective strategy is to incorporate high-quality extra virgin olive oil consistently into a balanced, nutritious diet. Focus on enjoying its flavor and replacing less healthy fats, rather than chasing a quick fix. Listening to your body and consulting a healthcare professional for personalized dietary advice will ensure you reap the most rewards from this valuable superfood. For more detailed information on the health benefits of olive oil, review studies published on authoritative sites like the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10346407/).

Table: Nutrient-Rich Composition of Extra Virgin Olive Oil

Component	Percentage	Key Health Impact
Oleic Acid (Monounsaturated Fat)	~71%	Reduces LDL ('bad') cholesterol, promotes heart health.
Polyunsaturated Fat (Omega-6 and Omega-3)	~10.5%	Important for various bodily functions, contributes to overall health.
Antioxidants (e.g., Polyphenols)	Varies	Fights cellular damage, reduces inflammation, offers protective effects.
Vitamin E	13% DV per tbsp	Acts as an antioxidant, supports cell protection.
Vitamin K	7% DV per tbsp	Essential for bone health and blood clotting.

*DV represents Daily Value for a single tablespoon.

Maximizing Benefits: A Holistic Approach

Instead of focusing on a single, isolated method of consumption, integrate extra virgin olive oil as a cornerstone of your diet, reflecting the traditions of the Mediterranean. Its flavor and nutritional value can enhance a variety of dishes, from simple drizzles to complex marinades. This approach ensures you not only gain the health benefits but also enjoy your food more, creating a sustainable, long-term healthy habit.

Frequently Asked Questions

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

There is no strong scientific evidence to suggest that drinking olive oil on an empty stomach provides more benefits than consuming it with food. For some, it might even cause digestive discomfort.

What are the health benefits of drinking olive oil?

Drinking olive oil provides heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. These can help lower cholesterol, protect against chronic diseases, and aid digestion.

Can drinking olive oil help with weight loss?

Olive oil can promote a feeling of fullness, which may help with weight management. However, it is high in calories, so moderation is key. Drinking extra oil without adjusting overall caloric intake could lead to weight gain.

What are the side effects of drinking too much olive oil?

Consuming excessive amounts of olive oil can cause digestive issues like diarrhea or an upset stomach. Its high caloric density also means it can contribute to unwanted weight gain if not balanced in your diet.

What is the difference between extra virgin and regular olive oil?

Extra virgin olive oil is the highest quality, least processed olive oil, retaining the most antioxidants and beneficial compounds. Regular olive oil is a refined version that has fewer nutrients.

Can I use olive oil for cooking instead of drinking it?

Yes, absolutely. You can get all the health benefits of olive oil by using it in your cooking and as a dressing for food. Using it with vegetables can even enhance the absorption of other nutrients.

How much olive oil should I consume per day?

While there is no exact rule, most experts suggest that 1 to 4 tablespoons per day is a healthy amount, especially when used to replace other less healthy fats in your diet.