Why Only Extra Virgin Olive Oil is Drinkable
Only extra virgin olive oil (EVOO) is the highest grade suitable for drinking. EVOO is made through a cold-pressing process that preserves natural flavors, aromas, and health benefits without high heat or chemicals. Refined olive oil, often called "Olive Oil" or "Light," loses many beneficial compounds during processing. Olive pomace oil is the lowest grade, extracted chemically, and not for drinking. EVOO's peppery taste comes from polyphenols, powerful antioxidants.
Key Qualities of Drinkable Olive Oil
For drinkable olive oil, look for:
- High Polyphenol Content: A peppery taste signals high polyphenols, which are anti-inflammatory.
- Freshness: Choose the most recent harvest date, as oil doesn't improve with age. Fresh oil has more flavor and beneficial compounds.
- Dark Glass Bottle: Dark bottles protect EVOO from light, preventing oxidation.
- Reputable Certifications: Seals from organizations like NAOOA or COOC indicate testing for purity and quality.
The Health Benefits of Drinking Extra Virgin Olive Oil
Consuming olive oil provides many health benefits, whether drunk directly or used in cooking. The benefits come from consistent use.
Digestive Health and Constipation Relief
A tablespoon of EVOO, especially on an empty stomach, may help with digestive issues and constipation due to its lubricating effect.
Heart Health and Cholesterol Management
EVOO contains monounsaturated fatty acids (MUFAs), like oleic acid. Replacing saturated fats with MUFAs can lower LDL cholesterol and heart disease risk. Daily EVOO intake is linked to reduced cardiovascular events.
Anti-Inflammatory Effects
Oleocanthal, an antioxidant in EVOO, has anti-inflammatory effects. Regular consumption can reduce chronic inflammation.
Other Potential Benefits
Regular olive oil intake may also offer:
- Blood Sugar Regulation: Potential help in managing blood sugar.
- Bone Health: Possible higher bone density.
- Skin and Hair Health: Contains Vitamins E and K.
Comparison of Olive Oil Grades for Drinking
| Feature | Extra Virgin Olive Oil (EVOO) | Refined Olive Oil ("Pure" or "Light") | Olive Pomace Oil |
|---|---|---|---|
| Processing Method | First, cold-pressing; mechanical. | Heat and chemical treatment. | Chemical extraction from pulp/pits. |
| Nutrient Content | Highest antioxidants/fats. | Lower nutrients. | Minimal benefits. |
| Flavor Profile | Robust, fruity, peppery. | Mild or bland. | Flavorless. |
| Acidity Level | Very low (<0.8%). | Neutralized. | High, needs blending. |
| Best For Drinking | Yes. | No. | No. |
Conclusion
High-quality extra virgin olive oil (EVOO) is the only type recommended for drinking due to its preserved antioxidants and healthy fats. Choosing a fresh, robust EVOO allows you to incorporate it into your routine for potential health benefits. Consume in moderation as part of a balanced diet. For more information on food choices, consult resources like the Dietary Guidelines for Americans.
