Why Drink Olive Oil in the Morning?
For centuries, people in Mediterranean cultures have enjoyed a daily dose of olive oil, an ancient practice now gaining mainstream attention for its powerful health benefits. Many believe that consuming a small amount, typically a tablespoon or two, first thing in the morning offers maximum nutritional absorption and kickstarts the digestive system. The benefits are largely attributed to Extra Virgin Olive Oil's (EVOO) high concentration of polyphenols and monounsaturated fatty acids.
Kickstarting Your Digestive System
One of the most immediate benefits reported is improved digestive function. Olive oil can act as a natural lubricant, easing the passage of waste through the intestinal tract and helping to relieve constipation. It also stimulates bile production, which is crucial for efficient fat digestion. For those with sensitive stomachs, starting with a smaller amount, like a teaspoon, and consuming it with food, can prevent any initial discomfort.
A Potent Anti-Inflammatory
Extra Virgin Olive Oil is rich in anti-inflammatory compounds, including oleocanthal, which research shows has similar anti-inflammatory properties to Ibuprofen. By reducing inflammation, particularly in the gut, olive oil can support overall wellness and potentially lower the risk of chronic diseases. A daily shot of high-quality EVOO can be an effective and natural way to manage inflammation, especially on an empty stomach when absorption is optimal.
Supporting Cardiovascular and Brain Health
The monounsaturated fats found in EVOO are widely recognized for their heart-healthy properties. They help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol, improving overall cardiovascular function. The powerful antioxidants, like polyphenols, protect against oxidative damage that can contribute to heart disease and certain neurodegenerative diseases like Alzheimer's. Some studies have even shown that regularly consuming olive oil is linked to a reduced risk of death from dementia.
How to Choose the Best Olive Oil for Drinking
When drinking olive oil specifically for health, not all options are equal. Here's a breakdown of what to look for:
- Certified Extra Virgin: This indicates the highest quality, least refined olive oil. It is made from the first cold pressing of olives without using heat or chemical solvents. This process preserves the oil's beneficial compounds, like antioxidants and polyphenols. Look for a trusted source or certifications from organizations like the North American Olive Oil Association.
- High Polyphenol Content: Polyphenols are the key to many of olive oil's health benefits. High-quality drinking oils often boast a high polyphenol count (e.g., >500 mg/kg). These are often robust in flavor, with a peppery, bitter sensation at the back of the throat—a sign of high oleocanthal content.
- Low Acidity: A low acidity level (less than 0.8% for EVOO, and ideally much lower for medicinal grades) indicates that the olives were fresh and processed quickly.
- Recent Harvest Date: Olive oil, much like fruit juice, is best consumed fresh. The polyphenol content diminishes over time. A harvest date within the last 18 months ensures maximum freshness and health benefits.
- Dark Glass Bottle or Tin: Proper storage is crucial to prevent light exposure from degrading the oil and its beneficial compounds. High-quality oil will be sold in dark, opaque containers.
Extra Virgin vs. Refined Olive Oil: A Comparison
| Feature | Extra Virgin Olive Oil (EVOO) | Refined Olive Oil / 'Pure' Olive Oil | Light Olive Oil |
|---|---|---|---|
| Processing | First, cold-pressed olives. Mechanical extraction only. | Chemically refined, often blended with some EVOO. | Chemically refined, light flavor, low antioxidant content. |
| Polyphenols | High concentration. Peppery and pungent taste. | Significantly lower due to refining process. | Very low. |
| Taste | Strong, fruity, and robust. Can have a peppery finish. | Milder, more neutral flavor. | Very mild and bland. |
| Health Benefits | Maximum nutritional value and health benefits. | Lower nutritional value than EVOO. | Lowest nutritional value among olive oils. |
| Best For Drinking | Yes, the optimal choice for health purposes. | Not recommended for drinking. Better for cooking. | Not recommended for drinking. |
Common Brands and How to Incorporate EVOO
Several brands are known for their high-polyphenol content, including specific types from producers in Greece and Spain. Brands like Laconiko, Kosterina, or early harvest varietals like Coratina or Picual are often sought after for their robust, high-phenolic profiles. When starting your morning routine, begin with a teaspoon and gradually increase to a tablespoon or two.
Here are a few ways to consume your morning EVOO:
- Straight Shot: The most direct method. A quick spoonful on an empty stomach. Some people enjoy chasing it with a slice of lemon.
- EVOO and Lemon Water: Mix a tablespoon of olive oil with warm water and a squeeze of fresh lemon juice. This combination can aid digestion.
- Added to Smoothies: Blend a tablespoon of EVOO into your morning smoothie for a creamy texture and a dose of healthy fats.
Potential Side Effects and Precautions
While consuming olive oil is generally safe, it is important to remember it is still high in calories. Excessive consumption can contribute to weight gain if not balanced within your total daily calorie intake. Some people may experience mild gastrointestinal effects, such as bloating or diarrhea, when first starting. It is best to start with a small amount to see how your body reacts. Those on medication, particularly blood thinners, should consult a doctor before incorporating high-polyphenol olive oil into their routine, as polyphenols can sometimes interact with medications.
Conclusion: Making an Informed Choice
Deciding which is the best olive oil to drink in the morning depends on selecting a high-quality, high-polyphenol Extra Virgin Olive Oil. Factors such as harvest date, cold-pressed status, and opaque packaging are crucial indicators of a product that retains its full health benefits. While drinking olive oil straight can be an effective delivery method for its powerful antioxidants and healthy fats, integrating it into a balanced, nutritious diet is key. By choosing a fresh, robust EVOO and incorporating it thoughtfully into your morning ritual, you can maximize its potential benefits for your digestion, heart, and overall health. For more on the benefits of healthy fats, consider reviewing resources like the American Heart Association.
