For coffee in the morning. Across the Internet, people are broadcasting a different routine: drinking a drizzle of extra-virgin olive oil after getting out of bed.
Soaking up the oil normally reserved for cooking has been a “game changer,” one TikToker said. “It gives my body a kick start,” said another. Others claim that a dash (or more) of olive oil a day improves their gut health, boosts their metabolism and makes their skin glow. Even celebrities, like Kourtney Kardashian and Ryan Seacrest have proclaimed their love for olive oil shots.
But are they not praising for nothing? We asked experts what they think about drinking a shot glass full of pure olive oil.
The health benefits of olive oil
Everyone needs fat in their diet, despite the bad reputation that sometimes surrounds it. It is an essential way our body stores energy and helps us absorb important vitamins such as A, D and E. “Don’t sleep on fats,” says Abbey Sharp, a Toronto-based registered dietitian who often responds to nutritional food trends. YouTube. A completely fat-free diet would not be healthy. “If you eat a big salad with all these wonderful vegetables, but you don’t add any fat, you’re not going to utilize or absorb all the nutrients.”
The key, she adds, is to be mindful of portion size and eat the right types of fats. That includes prioritizing monounsaturated fats, which are found in plant foods like nuts, avocados and vegetable oils. Experts agree that one of the best choices is extra virgin olive oil, the least processed and healthiest form of olive oil. “It is rich in anti-inflammatory polyphenols and other antioxidants that may ultimately help reduce the risk of heart disease,” says Sharp. Among them: the antioxidants oleacein and oleocanthal, which are touted for their inflammation-reducing properties.
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According to one study, people who consume more than half a tablespoon of olive oil per day are 19% less likely to die from heart disease than people who rarely or never use olive oil. Research shows that it improves cardiovascular risk factors such as obesity, high blood pressure and diabetes, while leading to better cognitive function. And a meta-analysis of 13,800 people found that regularly consuming olive oil may be associated with a reduced risk of developing breast cancer or cancer of the digestive system.
But that doesn’t mean it’s time to start puffing. Moderation is important. “Drinking it absolutely misses the point,” says Sharp. “We have no evidence that this way of consuming olive oil is healthier than consuming it in a more enjoyable way, such as in a salad or as part of a meal.”
Disadvantages of drinking it
There are 119 calories per tablespoon of olive oil, and a shot usually consists of three tablespoons. That’s 357 extra daily calories. “What people don’t realize is that regardless of the type of fat they consume, it all contains the same calories,” says dietitian nutritionist Mindy Haar, assistant dean at the New York Institute of Technology’s School of Health Professions. “A tablespoon of lard and a tablespoon of olive oil are equal in calories.”
If you’re trying to lose or maintain weight, she adds, it’s best not to drink olive oil. Plus, you probably won’t get any pleasure from those calories: olive oil isn’t exactly known for its unpalatable taste, which could lead you to look for other tasty choices and overeat. While drinking olive oil won’t make everyone gain weight — someone who is super active and runs miles a day might not notice a change, says Haar — it can make a meaningful difference for others.
“I’ve had clients tell me they drank an entire cup of olive oil — and they were having trouble losing weight,” says Michelle Routhenstein, a registered dietitian nutritionist in New York who specializes in heart health. “There’s more to it, but a cup of olive oil has a very high calorific value.”
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Even if you’re not worried about gaining weight, it’s worth noting that those extra calories won’t fill you up, Sharp points out. Let’s say you consume about 100 calories of olive oil: “It’s not very satiating because there’s just not a lot of food there,” she says. “You can easily clock in the calories without actually having any volume to help you get full.” You’re better off consuming 100 calories of a whole-food fat like avocado or nut butter, she adds, both of which contain healthy fats in addition to fiber and other nutrients.
Another potential downside: You may have to plan for additional trips to the bathroom every day. Olive oil “lubricates the intestines,” says Sharp, especially for those with sensitive stomachs. People who drink it may experience loose stools and other unpleasant digestive complaints.
Most importantly, there is simply no evidence that drinking olive oil provides any special benefits. Take the popular TikTok idea that it magically improves gut health. “In reality, oil is missing the most important gut-friendly nutritional component, which is fiber,” says Sharp. “Never in a million years would taking a dash of olive oil be my first recommendation for someone struggling with their digestion.”
Better ways to get your olive oil
As the U.S. Food and Drug Administration notes, consuming 1.5 tablespoons of olive oil per day may reduce the risk of coronary heart disease, but to achieve this benefit one must use it to replace fats and oils with higher saturated fat content. . I’m sure it doesn’t increase the total number of calories consumed daily.
read more: Why full-fat dairy can be healthier than low-fat dairy
Instead of drinking a drizzle of olive oil, try spreading your intake throughout the day, replacing it with less healthy choices like sour cream and mayonnaise. For example, you can splash it on a baked potato, instead of your usual toppings. Sharp likes to use it in salad dressings, such as vinaigrettes and marinades, and to enhance the texture and flavor of naturally nutritious foods. Sometimes she mixes olive oil with fresh garlic and herbs, then sprinkles it over roasted Brussels sprouts or cauliflower. “If some olive oil is going to help you eat your vegetables, add the olive oil to the vegetables,” she says. It can also add moisture and flavor to your favorite poultry, meat and fish.
So put your shot glasses away. Drinking olive oil is not dangerous, says Haar, but there is also no point. “As soon as a food rightly gets a healthy appearance, the idea arises of: ‘Some things are good.’ More is better,” she says. “But that is not always the case.”