Why You Don’t Need Olive Oil Shots

Fforget breakfast. On the internet, people are sharing a different routine: drinking a dose of extra virgin olive oil after getting out of bed.

Swallowing the oil that is normally reserved for cooking has been a “game changer”. one TikToker said. “It gives my body a jump start,” another joined the conversation. Others claim a dose (or more) of olive oil per day improves gut health, increases your metabolismIt is makes your skin glow. Even celebrities like Kourtney Kardashian It is Ryan SeacrestThey boasted their love for doses of olive oil.

But are they praising it for a good reason? We asked experts what they think about drinking a full glass 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 for our body to store energy and helps us absorb important vitamins such as A, D and E. “Don’t sleep on fats,” says Abbey Sharp, a registered dietitian in Toronto who often react to food trends on YouTube. A completely fat-free diet would not be healthy. “If you’re eating a big salad with all these beautiful vegetables, but you’re not adding any fat, you’re not utilizing or absorbing all the nutrients.”

The key, she adds, is to be mindful of portion sizes and eat the right types of fat. This includes prioritizing monounsaturated fats, found in plant-based foods like nuts, avocados and vegetable oils. One of the best choices, experts agree, is extra virgin olive oil, which is the least processed – and healthiest – form of olive oil. “It’s rich in anti-inflammatory polyphenols and other antioxidants that may help reduce your risk of heart disease,” says Sharp. Among them: the antioxidants oleacein and oleocanthal, which are praised for their inflammation-reducing qualities.

see more information: The 10 best and worst oils for your health

According to a study, people who consume more than half a tablespoon of olive oil per day are 19% less likely to die from heart disease than those who rarely or never drink olive oil. Research suggests it improves cardiovascular risk factors such as obesity, high pressureIt is diabetesat the same time as it takes better cognitive function. It is a meta-analysis of 13,800 people found that regular consumption of olive oil may be associated with a decreased risk of developing breast cancer or cancer of the digestive system.

But that doesn’t mean it’s time to start drinking. Moderation is important. “Drinking just completely misses the mark,” 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

There is 119 calories per tablespoon of olive oil, and a serving typically consists of three tablespoons. That’s 357 extra calories per day. “What people don’t realize is that no matter what type of fat they consume, they all have the same calories,” says registered dietitian nutritionist Mindy Haar, assistant dean of the School of Health Professions at the New York Institute of Technology. “One tablespoon of lard and one tablespoon of olive oil have the same number of calories.”

If you’re trying to lose or maintain weight, she adds, it’s best to avoid drinking olive oil. Plus, you’re probably not getting any pleasure from those calories: Olive oil isn’t exactly known for its indescribable flavor, which may leave you looking for other tasty options and overeating. While drinking olive oil won’t cause everyone to gain weight—someone who’s super active and runs miles a day might not notice a change, Haar says—it can make a significant difference for others.

“Clients have told me they drink an entire cup of olive oil—and are struggling to lose weight,” says Michelle Routhenstein, a New York-based registered dietitian who specializes in heart health. “There’s more to it, but a cup of olive oil is really calorie dense.”

see more information: Why Your Diet Needs More Fermented Pickles

Even if you’re not worried about gaining weight, it’s important to note 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 filling, because you just don’t have a lot of it,” she says. “You can easily log calories without actually having any kind of volume to help you fill up.” You’d be better off consuming 100 calories from a whole food fat like avocado or nut butter, she adds—both provide healthy fats as well as fiber and other nutrients.

Another potential downside: You may need to account for extra trips to the bathroom every day. Olive oil “lubricates the gut,” says Sharp, especially for people with sensitive stomachs. People who drink may experience loose stools and other unpleasant digestive symptoms.

Most importantly, there is simply no evidence that drinking olive oil confers any special benefits. Take the popular TikTok idea that it magically improves gut health. “In reality, oil lacks the most important dietary component for the intestine, which is fiber,” says Sharp. “Never in a million years would taking a dose of olive oil be my first recommendation for someone struggling with digestion.”

Best Ways to Get Your Olive Oil Fix

As notes the U.S. Food and Drug Administrationconsuming 1.5 tablespoons of olive oil a day may reduce the risk of coronary heart disease – but to obtain this benefit, it must be used to replace fats and oils high in saturated fat, while ensuring that it does not increase the total. number of daily calories consumed.

see more information: Why full-fat dairy products may be healthier than low-fat dairy products

Instead of drinking a dose of olive oil, try spreading your intake throughout the day, replacing it with less healthy options like sour cream and mayonnaise. You can spread it on top of a baked potato, for example, instead of the usual fillings. Sharp likes to use it in salad dressings—like vinaigrettes and marinades—and to improve the texture and flavor of naturally nutritious foods. She sometimes mixes olive oil with fresh garlic and herbs and then drizzles over roasted Brussels sprouts or cauliflower. “If a little olive oil will help you eat your vegetables, add olive oil to your vegetables,” she says. It can also provide moisture and flavor to your favorite poultry, meat and fish.

So put away your shot glasses. Drinking olive oil isn’t dangerous, Haar says, but it also doesn’t make sense. “Once a food legitimately acquires a healthy aura, the notion arises: ‘Some are good.’ More is better,’” she says. “But that’s not always the case.”