Navigating the World of Drinkable Edible Oils
In recent years, the practice of consuming certain edible oils directly, often as a 'health shot,' has become popular in wellness communities. While high-quality, unrefined, plant-based oils can offer notable nutritional benefits, it is vital to distinguish between what is safe to drink and what is not. This guide breaks down which oils you can drink, the key health benefits they offer, and the critical precautions you must take.
Safe Edible Oils You Can Drink
Several plant-based oils are perfectly safe for direct consumption in moderation, especially when unrefined or cold-pressed.
- Extra Virgin Olive Oil (EVOO): Widely regarded as one of the healthiest oils, EVOO is rich in monounsaturated fats (particularly oleic acid) and potent antioxidants, including polyphenols. Consuming a tablespoon of high-quality, cold-pressed EVOO daily may help reduce bad (LDL) cholesterol, lower inflammation, and support heart health. Some studies suggest it can also aid digestion and relieve constipation. The best EVOO for this purpose is freshly pressed and has a robust flavor, often indicating a high polyphenol count.
- Flaxseed Oil: This oil is prized for its high concentration of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Flaxseed oil is highly susceptible to heat, so it should only be consumed raw. Drinking it can aid heart health, reduce inflammation, and support healthy skin. Because it can cause gas and bloating in high doses, it's best to start with a small amount.
- Cold-Pressed Sesame Oil: Revered in Ayurvedic practices, cold-pressed sesame oil is rich in antioxidants like sesamol and sesamin. It is known to support heart health, aid digestion, and boost skin health. Consuming a cold-pressed version is best, as heat can destroy some of its nutrients.
- Groundnut (Peanut) Oil: Cold-pressed groundnut oil is another suitable option, rich in monounsaturated fats and vitamin E. When consumed raw, it retains its full nutrient profile, which can support skin health and aid in cholesterol reduction.
Oils to Approach with Caution
Some oils should be consumed sparingly or exclusively with food due to their composition, which can be high in saturated fats or an inflammatory omega-6 content.
- Coconut Oil: While it contains medium-chain triglycerides (MCTs) that can provide a quick source of energy, coconut oil is very high in saturated fats. Research on its heart health benefits is conflicting, with some studies suggesting it may increase bad (LDL) cholesterol. The American Heart Association advises limiting saturated fat intake, so coconut oil should be consumed in moderation, not gulped straight.
- Refined Vegetable Oils: Many standard vegetable oils, like corn, sunflower, and soybean oil, are highly refined and often high in omega-6 fatty acids, which can be pro-inflammatory when not balanced with omega-3s. The chemical extraction and high-heat processing can also damage the oil and create harmful compounds. It is generally better to avoid drinking these straight and instead focus on unrefined options.
The Crucial Distinction: Edible vs. Essential Oils
This is perhaps the most critical point of caution. Essential oils are not for ingestion. They are highly concentrated plant extracts used for aromatherapy and topical application, and most are toxic when swallowed. Drinking essential oils can cause severe and life-threatening symptoms, including stomach irritation, allergic reactions, seizures, and organ damage. Always check the label and never consume any oil labeled 'not for internal use'.
Comparison of Edible Oils for Drinking
| Feature | Extra Virgin Olive Oil | Flaxseed Oil | Cold-Pressed Sesame Oil |
|---|---|---|---|
| Best for | Heart health, anti-inflammatory effects | Omega-3 intake, reducing inflammation | Antioxidants, digestion support |
| Fat Profile | High Monounsaturated Fats (Oleic Acid) | High Omega-3 (ALA) | Balanced Omega-6 and Omega-9 |
| Consumption Method | Drink straight (1-2 tbsp), mix with lemon juice, use in dressings | Consume cold, add to smoothies or salad dressings | Drizzle over dishes after cooking, mix into dressings |
| Heat Stability | Moderate smoke point, best for low-medium heat or raw | Very low smoke point, must be used raw | Moderate smoke point, best used raw for maximum benefit |
| Flavor | Peppery, grassy, or fruity notes | Nutty, sometimes slightly bitter | Nutty, intense, and oriental flavor |
How to Drink Edible Oils Safely
If you choose to incorporate a daily shot of oil into your diet, follow these best practices:
- Start Small: Begin with a teaspoon to see how your body reacts before increasing to one or two tablespoons. Excessive oil can cause digestive issues like bloating or diarrhea.
- Choose High-Quality, Unrefined Oils: These retain more nutrients and antioxidants lost during industrial refining. Look for labels like 'extra virgin' or 'cold-pressed.'
- Consume with Food: For better nutrient absorption and to minimize potential digestive discomfort, consider having your oil shot alongside a meal.
- Moderation is Essential: All oils are calorie-dense, and drinking excessive amounts can lead to weight gain. A balanced diet, not just a shot of oil, is key to overall health.
- Consult a Professional: If you have underlying health conditions, are pregnant, or are taking medication, talk to a healthcare provider before adding new practices to your diet. Flaxseed oil, for instance, can interact with blood-thinning medications.
Conclusion
For those wondering 'Which oils can I drink?', the answer is nuanced. Edible oils like high-quality extra virgin olive oil, flaxseed oil, and cold-pressed sesame oil can be safely consumed raw in moderation and offer a range of health benefits, including supporting cardiovascular health and reducing inflammation. However, it is paramount to avoid drinking essential oils, which are toxic. Always prioritize high-quality, unrefined products, start with small amounts, and understand that moderation is key. A balanced diet is always the best foundation for good health, with any supplement, including oils, playing a supporting role. For further reading, Harvard Health offers excellent advice on incorporating healthy oils into your cooking and overall eating plan.
