The Proven Benefits of Extra Virgin Olive Oil
Olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet and is widely recognized for its health-promoting properties. This unrefined oil, produced by crushing olives and pressing them, retains more beneficial compounds than more processed types. These health effects stem from its unique nutritional profile:
- Rich in Monounsaturated Fats: Oleic acid, the predominant monounsaturated fatty acid (MUFA) in olive oil, makes up about 71% of its content. MUFAs are known to lower LDL ("bad") cholesterol while potentially increasing HDL ("good") cholesterol, supporting cardiovascular health.
- High in Antioxidants: EVOO is loaded with powerful antioxidants and polyphenols, including oleocanthal and oleuropein. These compounds help protect against oxidative damage caused by free radicals and possess strong anti-inflammatory effects.
- Anti-inflammatory Effects: The polyphenol oleocanthal has been shown to have similar anti-inflammatory properties to ibuprofen. Chronic inflammation is a key driver of many diseases, including heart disease, cancer, and Alzheimer's, making olive oil a valuable dietary component.
Drinking Olive Oil: Is It Different?
While the benefits of consuming olive oil are well-established, the specific advantages of drinking it by the spoonful or on an empty stomach are a subject of debate. Many claims are anecdotal or based on tradition rather than robust scientific evidence.
Potential Benefits of Drinking Olive Oil (with Caveats)
- Constipation Relief: Some studies, such as one involving hemodialysis patients, found that taking about a teaspoon of olive oil daily helped soften stools, proving as effective as mineral oil. For those with occasional constipation, a small amount may help.
- Digestive Soothing: As a remedy for acid reflux or heartburn, some believe the oil can coat the stomach lining and reduce irritation. However, this is largely based on personal experience, and high-fat intake can also trigger discomfort in sensitive individuals.
- Increased Nutrient Absorption: It is theorized that consuming olive oil on an empty stomach could enhance the absorption of its nutrients. However, some research suggests that consuming olive oil alongside other foods, like tomatoes, significantly increases the absorption of their antioxidants.
Comparison of Common Cooking Fats
| Feature | Extra Virgin Olive Oil (EVOO) | Butter (Animal Fat) | Coconut Oil (Plant-Based) | Canola Oil (Plant-Based) |
|---|---|---|---|---|
| Processing | Cold-pressed, minimally processed | Processed from milk fat | Highly processed from coconut | Highly refined from rapeseed |
| Saturated Fat | Low (~15%) | High (~63%) | Very High (~92%) | Low (~7%) |
| Monounsaturated Fat | Very High (~78%) | Low (~28%) | Very Low (~6%) | High (~62%) |
| Polyphenols/Antioxidants | High | None | Some | None |
| Best Uses | Dressings, low-heat cooking, finishing | Flavoring, baking, spreads | Medium-heat cooking, limited use | High-heat cooking |
Risks of Drinking Too Much Olive Oil
While a key part of a healthy diet, olive oil is still calorie-dense, with approximately 120 calories per tablespoon. Overconsumption can easily lead to excessive calorie intake and potential weight gain, especially when not replacing other fats. Excessive intake, particularly on an empty stomach, can also cause digestive issues such as diarrhea, nausea, and stomach upset.
Conclusion: How to Get the Most Out of Your Olive Oil
Consuming olive oil is unequivocally beneficial for health, largely due to its monounsaturated fats and powerful antioxidants. However, there is no strong scientific evidence suggesting that drinking it straight provides any unique advantages over incorporating it into your daily meals. The practice is generally safe in moderation, but the risks of digestive upset and excessive calorie intake increase with larger quantities.
The most effective way to reap olive oil's health benefits is to consume high-quality, extra virgin olive oil as part of a balanced diet rich in fruits, vegetables, and whole grains, such as the Mediterranean diet. As an official dietary guideline, the FDA suggests replacing saturated fats with 1.5 tablespoons of oils high in oleic acid daily to reduce the risk of heart disease. Adding it to salads, drizzling it over roasted vegetables, or using it in homemade sauces are delicious and effective ways to boost your intake without the unproven hype of taking it by the shot.
Learn more about olive oil's role in a balanced diet in this article from Harvard Health: Is extra-virgin olive oil extra healthy?.
Disclaimer: Always consult a healthcare professional before making significant changes to your diet, especially if you have pre-existing health conditions or are considering drinking large amounts of olive oil.
