But first… olive oil?
This staple of the Mediterranean diet is having a moment. Olive oil is a popular topping on avocado salads and toast, but now some TikTokers are opting for a more generous pour. In fact, they’re swallowing shots for its purported health benefits.
In a video with 3.5 million views, @oliveoilqueen claims drinking olive oil reduces bloating, among other positive effects. Others, like @eliyahmashiach, prefer a tablespoon in the morning for digestion. Some, like @back2basics4all, mix it with lemon juice.
Some celebrities love it too. Kourtney Kardashian drops a tablespoon every other day as part of her morning routine. Model Agatha Relota Luczo snaps a shot of her own mix, followed by lemon water and coffee, Goop reports. Producer Shonda Rhimes Told WSJ. Magazine that she drinks olive oil for breakfast — advice she reportedly picked up from Beyoncé.
But despite the buzz, the origins of olive oil consumption are hard to trace. Some personal testimonies suggest that it is a centuries-old practice in the Mediterranean regions; supposedly, a glass of olive oil served as breakfast for longtime Greeks on the island of Crete.
Are the benefits worth it (literally) or is this a short-lived fad?
What are the potential health benefits of drinking olive oil?
Olive oil is a powerful ingredient: it has anti-inflammatory and antioxidant properties, according to an article published in cells in 2020.
But the scientific data doesn’t suggest you should dismiss olive oil as a shot. “There is no solid research to suggest that any of the potential benefits could be obtained by incorporating olive oil into recipes, rather than drinking it directly,” says Maddie Pasquariello, registered dietitian nutritionist in private practice in Brooklyn. .
Hundreds of studies have looked at the potential benefits of olive oil used in food preparation. And yet few have studied the effects of consuming so-called “liquid gold” – a nickname the Greek poet Homer is said to have given to the pantry staple. The only nod to the practice is a brief reference in an article published in Scientific reports in 2021, which noted that the consumption of extra virgin olive oil “is rare among consumers”, possibly due to its pungent and bitter aftertaste.
“If you already have a balanced diet, you’re unlikely to need to add After oil to get health benefits,” says Pasquariello. “If you already use high-quality olive oil in your cooking and use it in the right preparations, you get the benefits.”
Considerable benefits, to be exact. “The inclusion of olive oil in the diet has been linked to improved heart health and reduced risk of certain types of cancers, as well as promoting satiety and overall digestive health,” says Emma Laing, PhD, RDN, director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics.
In a study published in 2018 in The New England Journal of Medicineparticipants had fewer cardiovascular events when they followed a Mediterranean diet, which is high in vegetables, fruits, lean meats, whole grains, and — yes — lots of olive oil.
Consuming olive oil in moderation as part of a Mediterranean diet may also help reduce the risk of breast cancer, according to a review published in January 2022 in Molecules.
Finally, this oil benefits the gut, where it helps the body absorb fat-soluble vitamins (like vitamins A, D, E, and K) from other foods, says Dr. Laing: “When you add adding olive oil to your salad, for example, helps your body absorb these fat-soluble vitamins more efficiently. It may also contribute to a healthy gut microbiome, notes Laing; according to an article in Nutrition advice in 2021, daily consumption of 3-4 tablespoons of olive oil may stimulate beneficial microorganisms in the gut microbiome.
One caveat: while olive oil has benefits for gut health, claims that it can help reduce bloating are anecdotal. “It may work for some people, but not for everyone,” Laing notes. “That’s because we don’t all have the same eating habits, or the same factors that also influence digestion – like stress, hormonal fluctuations, medications, food intolerances and physical activity habits.”
What are the potential side effects of consuming olive oil?
“Drinking small amounts of olive oil shouldn’t cause harm or cause any negative side effects for most people,” Laing says. Some may experience gastrointestinal discomfort, as excessive consumption of unfamiliar foods can cause stomach upset. If you have a medical condition or take a medication that impairs your absorption of dietary fat (such as a lipase inhibitor), talk to your doctor before changing your diet, she adds.
Another potential concern is calorie density. “Fat sources like olive oil have about 40 calories in a teaspoon,” says Pasquariello. “So if total calorie intake is something you’re concerned about, then high-fat foods may be a higher source of calories.”
Although dietitians don’t generally recommend drinking olive oil, there are times when it might be appropriate, says Kelly Kennedy, RDN, nutritionist at Everyday Health. “Olive oil injections can be helpful for those who struggle to get enough calories each day, such as those undergoing cancer treatment,” she explains. “In this case, a shot could serve as a concentrated source of calories and healthy fats even when appetite is low.” (That said, the same goes for high-calorie nut butters, avocados, and smoothies, which are generally more palatable.)
How to add olive oil to your diet
The recommended daily intake of olive oil is one and a half tablespoons, according to a 2018 statement from the United States Food and Drug Administration, although some studies report positive effects with just a few tablespoons of olive oil. more than that.
To increase your olive oil intake, try replacing saturated fats (like butter) with olive oil, Laing says, “The 2020-2025 Dietary Guidelines for Americans recommends individuals limit saturated fat at less than 10% of calories per day, but 70-75% of adults exceed this limit.
Making the switch is a heart-healthy choice, according to a 2020 study published in the Journal of the American College of Cardiology. The study suggested that replacing 5 grams of saturated fat (such as margarine, butter, mayonnaise, or dairy fat) with the same amount of olive oil (about a teaspoon) each day was associated to a lower risk of coronary heart disease and cardiovascular disease.
From there, the cooking possibilities are endless. “Salads, stir-fries, roasted vegetables, chicken skewers, and fish dishes are some of my favorite easy ways to enjoy olive oil,” says Pasquariello. “It’s great for raw preparations, as well as pan-frying and stir-frying, but wouldn’t be ideal for frying or cooking over extremely high heat.”
Takeaway meals
Yes, olive oil is excellent for health. No, you don’t have to drink it.
Although there is anecdotal evidence on the benefits of olive oil injections, there are no formal studies on whether drinking olive oil is more beneficial than eating it with your hands. meal or use it for cooking.
In general, health experts recommend using olive oil in place of saturated fat sources, but keep in mind that it is high in calories. Check with a doctor or registered dietitian to determine how much olive oil is right for you, so you don’t accidentally derail your weight loss or weight maintenance efforts. Everyone’s suggested intake will be different, depending on their goals.
