The Risks of Overdoing a Good Thing
Olive oil is a cornerstone of healthy eating, praised for its monounsaturated fats and antioxidants. However, the modern trend of drinking large quantities, or 'taking shots' of olive oil, can be counterproductive. While the oil is beneficial, its high-calorie density and potent properties mean moderation is key to avoiding negative consequences. The side effects are typically associated with excessive consumption and not the moderate use found in a traditional diet.
Calorie Considerations and Weight Gain
Perhaps the most straightforward side effect of overconsuming olive oil is unwanted weight gain. With approximately 120 calories in every tablespoon, liquid olive oil can add a significant number of calories to your daily intake if not properly portioned. A long-term study found that while increased olive oil intake was inversely associated with weight gain in middle-aged adults, increased consumption of other added fats like butter and margarine had a positive association with body weight. This highlights that quality matters, but quantity is still critical for managing overall caloric balance.
Digestive System Distress
Olive oil is known for its natural laxative properties, which can be helpful for constipation. However, consuming large quantities can easily lead to an upset stomach. Excessive intake can overwhelm the digestive system, leading to:
- Diarrhea
- Bloating and gas
- Stomach cramps and general discomfort
These issues are more likely to occur when the oil is consumed on an empty stomach, which is a common practice for those drinking it for supposed health benefits. Starting with small amounts allows your body to adjust and minimizes the risk of digestive distress.
Interactions with Medications
For individuals with pre-existing medical conditions, drinking olive oil can have serious health implications. It is especially important for those managing blood sugar and blood pressure to be cautious:
- Blood Sugar Levels: Olive oil has been shown to lower blood sugar. For individuals with diabetes on medication, this could cause blood sugar levels to drop too low, leading to hypoglycemia.
- Blood Pressure: The blood pressure-lowering effect of olive oil can be problematic for people already on antihypertensive drugs. The combination could cause blood pressure to fall dangerously low.
Skin and Allergenic Reactions
While olive oil is a popular skincare ingredient, overconsumption can contribute to skin issues, particularly for those with oily or acne-prone skin. The high-fat content can create a layer on the skin that traps bacteria and dead cells, potentially leading to breakouts. Furthermore, although rare, some people may have an olive pollen allergy, and consuming olive oil can trigger an allergic reaction with symptoms like itching and swelling.
Moderate vs. Excessive Olive Oil Consumption
| Feature | Moderate Use (1-2 tbsp/day) | Excessive Intake (5+ tbsp/day) |
|---|---|---|
| Cardiovascular Health | Reduces bad cholesterol and protects against heart disease. | No additional benefit; potential for weight gain and increased LDL with inferior oil. |
| Weight Management | Promotes satiety and can be part of a healthy weight strategy. | High caloric density can lead to unwanted weight gain. |
| Digestive Health | Can relieve mild constipation. | Risks of diarrhea, bloating, and discomfort. |
| Nutrient Intake | Provides healthy fats and antioxidants without displacing other nutrients. | Can displace nutrient-dense whole foods like vegetables and lean proteins. |
| Risk Profile | Generally safe and well-tolerated for most people. | Increased risk of complications, especially for individuals with underlying health conditions. |
Maximizing the Benefits While Minimizing Risk
- Choose high-quality EVOO: Extra virgin olive oil is minimally processed and retains the most antioxidants and beneficial compounds. Refined oils lack many of these health-promoting properties.
- Stick to recommended amounts: The widely accepted daily amount is 1 to 2 tablespoons, which provides health benefits without excessive calorie intake.
- Incorporate into meals: Use olive oil in cooking, as a salad dressing, or for dipping bread. Consuming it with food aids in the absorption of other nutrients and mitigates potential stomach upset.
- Prioritize a balanced diet: Olive oil is not a 'magic bullet'. Its benefits are maximized within the context of a healthy, varied diet rich in vegetables, fruits, and lean protein.
- Consult a healthcare professional: Before making significant dietary changes, especially if you have pre-existing health conditions or are on medication, seek personalized advice from a doctor or registered dietitian.
Conclusion
While olive oil is undeniably a healthy fat source, the side effects of drinking olive oil are a real concern when moderation is abandoned. The negative outcomes—including digestive upset, calorie overload leading to weight gain, and risky interactions with medications—underscore the importance of sensible consumption. Instead of viewing olive oil as a medicinal shot, integrate it into a balanced diet, primarily by incorporating 1 to 2 tablespoons of high-quality extra virgin olive oil into your meals. This approach allows you to reap the proven cardiovascular and anti-inflammatory benefits without the drawbacks of overindulgence. For a truly healthy lifestyle, remember that the quality of your fats is more important than the quantity, but the total amount still matters.
Visit WebMD for more information on the uses and side effects of olive oil.
