The notion of adding olive oil to coffee gained widespread attention, particularly after Starbucks introduced its Oleato line of olive oil-infused beverages. This trend has sparked a debate among health enthusiasts and nutrition experts, who weigh the potential benefits of the superfood against its caloric density and impact on taste. Separately, both olive oil and coffee are celebrated for their individual health properties. Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet, rich in healthy fats, antioxidants, and anti-inflammatory compounds. Coffee, too, is packed with antioxidants and offers a variety of health benefits beyond just an energy boost. Combining them, however, creates a new dynamic that requires a closer look to determine if the blend is truly healthy.
The Potential Health Benefits of Adding Olive Oil to Coffee
The most prominent health advantages of adding olive oil to your morning brew stem from the properties of the olive oil itself. The blending process allows for an easier, albeit unconventional, way to incorporate more healthy fats into your diet.
Heart Health Benefits
Extra virgin olive oil is loaded with monounsaturated fats, which are known to support cardiovascular health. These fats can help reduce “bad” LDL cholesterol while potentially increasing “good” HDL cholesterol levels. Studies have also linked regular olive oil consumption to a lower risk of stroke and coronary heart disease.
Sustained Energy and Satiety
Instead of the sharp energy spike and subsequent crash often associated with black coffee, the fats in olive oil slow down the absorption of caffeine. This process results in a more gradual and sustained release of energy throughout the morning. Additionally, these healthy fats increase feelings of fullness or satiety, which can help reduce mid-morning snacking and potentially aid in weight management.
Powerful Antioxidants and Anti-inflammatory Effects
Both coffee and olive oil are rich in antioxidants, which work to combat oxidative stress caused by free radicals. Olive oil contains polyphenols and vitamin E, while coffee boasts its own array of antioxidant compounds. When combined, they provide a powerful anti-inflammatory and cell-protective boost. This can help lower the risk of chronic diseases linked to inflammation.
Potential Downsides and Important Considerations
Despite the benefits, adding olive oil to your coffee is not without its drawbacks. It's important to consider these factors before making it a daily habit.
High Caloric Density
One tablespoon of extra virgin olive oil contains approximately 119 calories. While these are from healthy fats, adding a tablespoon or two to your daily coffee significantly increases your caloric intake. For those on a strict calorie-controlled diet, these extra calories could hinder weight loss goals if not properly accounted for.
Gastrointestinal Discomfort
For some individuals, especially those with sensitive digestive systems, a high intake of olive oil can have a laxative effect. Combining this with coffee, a known gastric irritant for some, could exacerbate issues like bloating, gas, or diarrhea. It is recommended to start with a very small amount to see how your body reacts.
Taste and Texture Preferences
Taste is highly subjective, and the flavor profile of olive oil in coffee can be polarizing. The oil can add a buttery, nutty, or even peppery note, depending on the variety and quality of EVOO used. While some enjoy the unique taste and smoother texture, others find it unappealingly oily. Proper emulsification (blending) is crucial to avoid a slick, separated mouthfeel.
Not a Meal Replacement
Some enthusiasts use fat-infused coffee as a replacement for breakfast, especially on ketogenic or intermittent fasting diets. However, nutrition experts caution that this drink lacks essential vitamins, minerals, and fiber found in a balanced breakfast. Relying solely on this for your morning meal can lead to nutrient deficiencies over time.
Olive Oil Coffee vs. Other Fat-Infused Brews
For context, here's how olive oil coffee compares to other popular fat-infused brews like the original Bulletproof coffee.
| Feature | Olive Oil Coffee | Coconut Oil Coffee | Butter Coffee (Bulletproof) |
|---|---|---|---|
| Primary Fat | Monounsaturated fat (heart-healthy) | Medium-chain triglycerides (MCTs) | Saturated fat & MCTs |
| Calorie Count (approx. 1 tbsp) | ~119 kcal | ~130-160 kcal | ~200-250 kcal (with butter) |
| Energy Boost | Moderate, sustained | Quick, due to MCTs | Sustained, very high satiety |
| Satiety Effect | Moderate | High | Very high |
| Antioxidants | Yes (from both oil and coffee) | Yes (from coffee) | Yes (from coffee) |
| Keto-Friendly? | Yes | Yes | Yes |
| Cholesterol Impact | Neutral to positive (may lower LDL) | Generally neutral | Controversial (may raise LDL) |
How to Properly Prepare Olive Oil Coffee
To make an olive oil coffee that is both tasty and well-combined, proper emulsification is key. Simply stirring the oil into hot coffee will result in a separated, oily layer on top. Instead, you should blend it.
- Choose High-Quality EVOO: Use a mild, high-quality extra virgin olive oil for the best flavor and nutritional benefits. Robust oils can be too pungent.
- Start with a Small Amount: Begin with just one teaspoon of EVOO per cup of coffee to test your tolerance and preference. You can increase to a tablespoon if you desire.
- Blend Thoroughly: Combine your brewed coffee and the olive oil in a blender or use a hand-held immersion blender. Blend for about 20-30 seconds until the mixture is creamy and frothy. For a latte, you can also froth the olive oil with milk.
- Consider Add-ins: If the taste is too strong, try adding a sprinkle of cinnamon for more antioxidants, or a dash of honey for sweetness.
Conclusion: Is It Worth a Try?
Adding olive oil to your coffee can offer a unique, flavorful twist with some notable health benefits, primarily derived from the olive oil's monounsaturated fats and antioxidants. It can provide a creamier texture and a more sustained energy release than black coffee alone, aiding in satiety. However, it is not a magic bullet for health and comes with its own considerations, most notably the increased caloric intake and potential for digestive issues, especially when consumed in large quantities. Experts largely agree that moderation is key. For many, the benefits of olive oil are better realized through standard dietary consumption, such as in dressings or cooking, rather than daily in coffee. Ultimately, whether this trend is healthy for you depends on your individual health goals, dietary needs, and personal taste preference. If you are curious, experiment with a small amount of high-quality EVOO to see if it’s a positive addition to your routine. University of Utah Health offers a balanced perspective on the trend.
