The Mediterranean diet is revered for its health benefits, with extra virgin olive oil (EVOO) as a cornerstone ingredient. However, the modern wellness trend of taking a daily shot of olive oil, rather than consuming it as part of a meal, can lead to several undesirable side effects. While olive oil is nutrient-dense and beneficial in moderation, the key difference lies in the dosage and method of consumption.
The High-Fat Load and Digestive System
Consuming a shot of oil, especially on an empty stomach, can overwhelm your digestive system, leading to discomfort for some individuals. The gallbladder is responsible for releasing bile to break down fats, and a large, sudden influx of fat can cause it to work overtime, resulting in noticeable side effects.
Gastrointestinal Upset
- Diarrhea: One of the most common issues from consuming too much olive oil at once is its powerful laxative effect. This is because the oil lubricates the digestive tract and can accelerate bowel movements. For those who already have regular digestion, this can cause discomfort or a sudden need to use the bathroom.
- Nausea: The high fat content can be difficult for the stomach to process quickly, particularly without other food present to buffer it. This can result in a queasy or nauseous feeling, which can persist for some time after consumption.
- Bloating and Flatulence: For those with sensitive stomachs, a large dose of olive oil can lead to bloating, gas, and abdominal pain as the body struggles to digest the concentrated fat.
Caloric Overload and Weight Gain
Despite being a "healthy fat," olive oil is still incredibly calorie-dense. A single tablespoon contains approximately 120 calories. Taking a daily shot of one or more tablespoons adds a significant number of calories to your daily intake, which can easily contribute to weight gain if not properly balanced within your overall diet. This is particularly problematic if the shot is in addition to, rather than replacing, less healthy fats in your diet. Overconsumption without mindful caloric management can derail weight loss efforts and even lead to an unhealthy accumulation of body fat.
Risks for Pre-existing Conditions
Certain individuals should be particularly cautious or avoid olive oil shots entirely due to potential interactions with existing health issues.
Gallbladder Concerns
For individuals with existing gallbladder problems, such as gallstones, a high intake of oil can trigger bile production and cause significant pain or discomfort. It is crucial for anyone with a history of gallbladder issues to consult a doctor before starting this practice.
Blood Sugar and Blood Pressure
Excessive olive oil intake has been noted to cause a drop in blood sugar levels, which is a concern for diabetics. The effect on blood glucose can lead to hypoglycemia, with symptoms including sweating, trembling, and weakness. Similarly, large amounts can cause a drop in blood pressure, potentially leading to dizziness or lightheadedness. Anyone on medication for diabetes or high blood pressure should speak with a healthcare professional before drinking olive oil.
Drinking a Shot vs. Culinary Use
Many of the documented benefits of olive oil come from its regular, moderate inclusion in a balanced diet, such as the Mediterranean diet, rather than consuming it in concentrated shots. There is little to no scientific evidence that drinking a straight shot provides superior benefits. In fact, pairing olive oil with other foods, such as vegetables in a salad, can enhance the absorption of fat-soluble vitamins and antioxidants.
Comparison: Olive Oil Consumption
| Aspect | Drinking a Shot | Culinary Use (Drizzling, Dressing) |
|---|---|---|
| Effect on Digestion | Can cause nausea, diarrhea, and bloating, especially on an empty stomach. | Generally well-tolerated when consumed with food. |
| Caloric Impact | Adds a large, concentrated dose of calories quickly, potentially leading to weight gain. | Spreads calories throughout a meal, making it easier to manage overall intake. |
| Nutrient Absorption | May not provide enhanced benefits; some nutrients are absorbed better when consumed with other foods. | Aids in the absorption of fat-soluble vitamins from other food components. |
| Satiety | The intense fat can lead to a quick sense of fullness, but can also lead to digestive issues. | The healthy fats contribute to a feeling of fullness throughout a meal, helping to manage appetite. |
Conclusion
While olive oil is a powerful and healthy fat, the popular trend of taking a concentrated shot is not without its risks. The potential for digestive distress, weight gain from excess calories, and adverse effects on blood sugar and blood pressure for certain individuals make this practice a potentially negative one for some. Medical experts and dietitians generally recommend consuming olive oil in moderation (about 1–2 tablespoons daily) as part of a balanced diet rather than as a standalone beverage. By incorporating it into meals, you can still reap its proven anti-inflammatory and cardiovascular benefits without overwhelming your system or jeopardizing your health goals. As with any significant dietary change, it is wise to consult with a healthcare professional before starting a new routine.
