Olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the heart-healthy Mediterranean diet, celebrated for its antioxidant and anti-inflammatory properties. However, the recent trend of drinking olive oil 'shots' has raised questions about whether more is always better. As with any food, moderation is key. Overdoing it, especially by drinking it straight, can trigger a range of negative side effects for your body.
Potential Negative Effects on the Digestive System
While olive oil can be a natural remedy for constipation in small doses, a high intake can have the opposite effect and cause gastrointestinal distress.
- Diarrhea: Olive oil acts as a natural lubricant for the intestinal tract. Too much of it can have a potent laxative effect, potentially leading to diarrhea, cramping, and upset stomach.
- Bloating and discomfort: The high fat content in large quantities of olive oil can be difficult for the digestive system to process, resulting in feelings of fullness, bloating, and gas.
- Gallbladder issues: Excessive intake of fats, including olive oil, can put a strain on the gallbladder, which produces bile to break down fats. Long-term overconsumption may increase the risk of developing gallstones.
Risk of Unintentional Weight Gain
Despite being a 'healthy' fat, olive oil is still highly caloric. Every tablespoon contains roughly 120 calories. This means that drinking multiple spoonfuls can significantly increase your daily calorie count without adding substantial bulk or satiety, potentially leading to weight gain over time. A study published in The American Journal of Clinical Nutrition found that while increasing olive oil intake was inversely associated with long-term weight gain, increasing other fats like butter or margarine had a positive association with weight gain. However, this is when olive oil is used to replace unhealthier fats, not when it is simply added on top of an existing diet.
Effects on Blood Pressure and Blood Sugar
Olive oil has been shown to have a positive impact on heart health and may help lower blood pressure in individuals with hypertension. However, this beneficial effect can become a problem if intake is not properly monitored, especially for individuals on blood pressure medication.
- Low blood pressure (Hypotension): In people taking medication for high blood pressure, excessive olive oil consumption can cause blood pressure to drop too low, leading to symptoms like dizziness, lightheadedness, and fainting.
- Low blood sugar (Hypoglycemia): Olive oil may also help lower blood sugar levels. For diabetics, particularly those on blood sugar-lowering medication, this could cause blood sugar to fall below normal levels. This can trigger symptoms such as sweating, trembling, and weakness and is a key risk for diabetics who over-consume olive oil.
Nutrient Imbalance and Other Considerations
Over-reliance on a single fat source, even a healthy one like olive oil, can lead to a nutrient imbalance. A healthy diet requires a variety of fats, including Omega-3 and Omega-6 fatty acids, for optimal brain and heart health. Furthermore, some individuals may have a rare allergy to olive pollen, which can cause skin irritation or other allergic reactions from ingestion.
Comparing Moderate vs. Excessive Olive Oil Consumption
| Feature | Moderate Consumption (1-2 Tbsp daily) | Excessive Consumption (>2 Tbsp daily) |
|---|---|---|
| Cardiovascular Health | Reduces LDL cholesterol and inflammation; lowers heart disease risk. | Potential for weight gain, which increases heart disease risk. |
| Digestive System | Aids in constipation relief and gut health. | Can cause diarrhea, bloating, and gallbladder strain. |
| Weight Management | Can support weight management as part of a balanced diet by increasing satiety. | High calorie density can contribute to weight gain if not accounted for. |
| Blood Pressure | May help lower high blood pressure. | Can cause blood pressure to drop too low, especially for those on medication. |
| Nutrient Balance | Contributes heart-healthy monounsaturated fats to the diet. | Over-reliance may displace other healthy fats and nutrients. |
The takeaway on consuming olive oil
While olive oil is undeniably a beneficial part of a healthy diet, particularly as a replacement for saturated fats, the practice of drinking it in large quantities is not recommended. The documented benefits of olive oil come from its regular, moderate consumption as part of a balanced diet—like the Mediterranean diet—not from 'shots' of it. Instead of drinking it, incorporate olive oil into your meals by drizzling it over salads, using it for low-to-medium heat cooking, or as a dip for bread. Listen to your body and consult a healthcare professional, especially if you have pre-existing conditions like diabetes or high blood pressure, before making any significant dietary changes. For more information on Mediterranean diets and healthy eating, you can refer to authoritative sources like the American Heart Association.
Conclusion
In summary, the side effects of drinking olive oil are primarily a result of overconsumption and stem from its high calorie and fat content. While beneficial when used in moderation as part of a balanced eating plan, excessive intake can lead to significant digestive issues, weight gain, and dangerous fluctuations in blood sugar and blood pressure. The goal should be to incorporate olive oil sensibly into your diet to reap its well-documented health benefits, rather than treating it as a magic elixir to be consumed in large, concentrated doses. A balanced diet, rich in a variety of nutrients, remains the best path to overall health.
