Can You Safely Drink Olive Oil?
Yes, drinking olive oil in small amounts is generally considered safe for most people and is a long-held practice in some Mediterranean cultures. Health experts agree that extra virgin olive oil (EVOO), in particular, is beneficial due to its high concentration of monounsaturated fats and antioxidants. The main considerations are consuming it in moderation to avoid excessive calorie intake and understanding that using it in cooking or dressings offers the same health benefits and can enhance nutrient absorption from other foods.
The Health Benefits of Drinking Olive Oil
When consumed as part of a healthy diet, olive oil offers several evidence-backed benefits, regardless of whether it's drunk or used in food.
- Cardiovascular Health: The high content of monounsaturated fats, especially oleic acid, helps to lower levels of "bad" LDL cholesterol and reduce the risk of heart disease. Studies suggest that consuming at least 1.5 tablespoons daily may lower heart disease risk.
- Rich in Antioxidants and Anti-Inflammatories: EVOO is packed with potent antioxidants like polyphenols and oleocanthal, which combat inflammation and oxidative stress. Some research shows oleocanthal has anti-inflammatory properties similar to ibuprofen.
- Digestive Support: Olive oil has a mild laxative effect that can help lubricate the intestines and soften stools, providing gentle relief from constipation. A 2014 study found a teaspoon daily as effective as mineral oil for this purpose.
- Aids Nutrient Absorption: Consuming olive oil with meals can significantly increase the absorption of fat-soluble vitamins (A, D, E, K) and antioxidants from other foods, like the lycopene in tomatoes.
- Potential Cognitive and Bone Health Benefits: Some studies suggest links between high olive oil consumption and reduced risk of Alzheimer's and improved bone density.
The Potential Downsides and Risks
Despite its many benefits, drinking olive oil is not without risks, especially if overdone.
- High Caloric Density: At approximately 120 calories per tablespoon, drinking olive oil can significantly increase daily caloric intake. If not balanced, this can lead to unwanted weight gain.
- Gastrointestinal Discomfort: For some, especially when consumed on an empty stomach, large amounts can cause nausea, stomach pain, or diarrhea. It is wise to start with a small amount to gauge your body's reaction.
- Can Displace Other Healthy Foods: Relying too heavily on olive oil for fat intake might mean displacing other healthy sources of fats and nutrients, such as nuts, seeds, and avocados.
Drinking Olive Oil vs. Using It with Food: A Comparison
Some proponents of drinking olive oil believe it offers a more concentrated dose of nutrients, but research does not support this claim. In many cases, incorporating it into meals is just as, if not more, beneficial.
| Feature | Drinking Olive Oil Directly | Using Olive Oil with Food |
|---|---|---|
| Palatability | Can have a strong, peppery taste that is off-putting for some. | Flavor enhances meals; can be used in dressings, dips, or for cooking. |
| Nutrient Absorption | Delivers nutrients directly to the body. | Enhances absorption of fat-soluble vitamins and antioxidants from other food sources. |
| Effectiveness | No proven extra benefit over regular consumption with food. | Equally effective for reaping health benefits, if not more so due to food pairing. |
| Digestive Impact | Higher risk of discomfort (e.g., diarrhea) on an empty stomach for some. | Typically better tolerated as part of a meal. |
How to Incorporate Olive Oil into Your Diet
While a daily shot is an option, it is not the only—or even the best—way to enjoy olive oil's benefits. Here are some simple methods:
- For Salads: Use extra virgin olive oil as the base for a homemade dressing.
- For Toast: Drizzle it over toast, perhaps with a sprinkle of sea salt or herbs.
- For Dipping: Create a flavorful dip by mixing olive oil with balsamic vinegar and herbs for bread.
- For Finishing Dishes: A drizzle over pasta, grilled vegetables, or soup adds flavor and richness. Visit the USDA's FoodData Central for detailed nutritional information.
Conclusion: So, Is Olive Oil Ok to Drink?
Ultimately, yes, consuming a moderate amount of extra virgin olive oil directly is safe for most healthy individuals and offers the same cardiovascular and anti-inflammatory benefits as using it in cooking. However, the notion that drinking it straight provides superior health advantages over regular consumption with food is unfounded. The key is moderation, typically around 1 to 2 tablespoons daily, and listening to your body to avoid any digestive upset. For those who dislike the taste or experience discomfort, incorporating this healthy fat into meals, dressings, and dips is an equally effective and delicious alternative. As with any significant dietary change, it is advisable to consult a healthcare professional to ensure it aligns with your specific health needs.
Note: While some historical anecdotes suggest larger quantities, modern research supports moderate daily intake as part of a balanced diet for optimal health benefits without excessive calorie consumption.
What to Know Before You Take an Olive Oil Shot
What Type of Olive Oil Should You Drink?
Always choose high-quality extra virgin olive oil (EVOO) for drinking. It is the least processed type and retains the highest levels of beneficial antioxidants and polyphenols, giving it a superior nutritional profile.
How Much Olive Oil Should I Drink?
Most health experts recommend 1 to 2 tablespoons per day. This amount provides significant health benefits without adding an excessive number of calories to your diet.
Are there side effects to drinking olive oil?
While generally well-tolerated, potential side effects include weight gain due to high calories and gastrointestinal discomfort like diarrhea or nausea, especially when consumed in large amounts or on an empty stomach.
What time of day is best for drinking olive oil?
Some people prefer drinking it on an empty stomach in the morning for purported detoxifying or digestive benefits, but there is no strong scientific evidence for this timing. You can take it at any time that feels best for your body, with or without food.
What are the benefits of drinking olive oil on an empty stomach?
Some traditions claim benefits like improved digestion, constipation relief, and detoxification. While olive oil does aid digestion and bowel movements, there is no conclusive scientific evidence that an empty stomach offers a unique advantage.
Is drinking olive oil better than eating it?
No, there is no scientific evidence to suggest that drinking olive oil is healthier or provides more benefits than incorporating it into your food. Using it in meals can even enhance the absorption of other nutrients.
Does drinking olive oil help with weight loss?
Drinking olive oil is not a proven weight-loss method. Its high-calorie content means excessive intake can cause weight gain. While it can promote satiety, it should be used in moderation as a healthy fat source within a balanced diet.
