Can You Drink Olive Oil? Everything You Need to Know About Its Benefits

Extra virgin olive oil, often referred to as EVOO, is renowned for its rich flavor and numerous health benefits. But you might wonder: Is it safe or even beneficial to drink extra virgin olive oil directly? 

At McEvoy Ranch, a family-owned 550-acre working farm in Petaluma, California, we've dedicated ourselves to producing exceptional extra virgin olive oil that not only boasts this rich flavor profile but offers numerous health benefits.

In many Mediterranean cultures, some people drink extra virgin olive oil, believing it to offer a wide range of health benefits. In this article we will explore this habit, its potential advantages, and how to incorporate it into your daily routine safely.

Key Tawkeaways: 

• Extra virgin olive oil has many health benefits, however you consume it.
• Olive oil can be drunk at different times of day depending on your preference. 
• Drinking or eating olive oil supports heart health, brain function, and overall wellness.
• Drinking olive oil is practiced in some Mediterranean countries.

What Makes Extra Virgin Olive Oil Special?

Extra virgin olive oil is a high-quality, unrefined oil extracted from olives using only mechanical methods, without chemicals or high heat. These processes preserve the natural qualities of the olives, including their flavor, color, and nutrient profile, making EVOO superior to other oils. Certified organic olive oil is produced under strict protocols to maintain product  purity and protect the environment.

EVOO is rich in monounsaturated fats, which are known to support heart health, and antioxidants such as polyphenols, which help reduce inflammation and may even protect against certain cancers. 

A 2022 study found that people who consumed the highest amount of olive oil were  31% less likely to develop cancer. It also contains vitamins E and K, which nourish the skin and hair. 

Is it Safe to Drink Extra Virgin Olive Oil? 

Drinking extra virgin olive oil is generally considered safe for most people when consumed in moderation. Although some people choose to drink their olive oil straight, the health benefits of consuming olive oil with food are well established. 

However, due to its high caloric content, it is important to balance the quantity you consume. Here is a guide to help you determine the right amount:

Daily Intake	Potential Effects
1-2 tablespoons	Optimal for most adults, may support heart health
3-4 tablespoons	May provide additional benefits, but watch calorie intake
5+ tablespoons	Risk of gastrointestinal discomfort, possible weight gain

It is essential to consider individual health conditions and consult with a healthcare professional before significantly increasing your intake of olive oil. They can provide personalized guidance based on your health needs and dietary goals.

Health Benefits of Drinking Extra Virgin Olive Oil

Consuming EVOO regularly can continue to various aspects of your health:

1. Rich in Antioxidants and Healthy Fats: EVOO is packed with antioxidants, such as polyphenols, which help protect cells from damage by free radicals. Its high content of monounsaturated fats, especially oleic acid, is beneficial for cardiovascular health. 
2. Supports Cardiovascular Health: Higher olive oil intake was associated with  19% lower risk of cardiovascular disease mortality. Regular consumption of EVOO can help lower LDL (bad) cholesterol levels and blood pressure, reducing the risk of heart disease. The monounsaturated fats in olive oil are a key factor in these  heart-health benefits.
3. May Aid in Weight Management: Incorporating EVOO into your meals may help with weight management. It can serve as a healthier fat alternative, aiding in weight loss and promoting a feeling of fullness, which can reduce overall calorie intake.
4. Improves Skin and Hair Health: EVOO contains vitamins E and K, which nourish skin and hair from within. Regular consumption can improve skin texture, protect against aging, and strengthen hair.

EVOO Benefit	Key Components	Health Impact
Antioxidant Protection	Polyphenols	Fights cell damage
Heart Health	Monounsaturated Fats	Lowers LDL cholesterol
Weight Management	Oleic Acid	Promotes satiety
Skin and Hair Health	Vitamins E and K	Nourishes skin cells, strengthens hair

How Much Extra Virgin Olive Oil Should we Drink?

The optimal amount of EVOO depends on your age, weight, activity level, and overall health. Most experts recommend consuming 1 to 4 tablespoons per day. People following a Mediterranean diet often consume up to 1/4 cup (60ml) daily.

Factor	Recommended EVOO Intake
General Adult	1-4 tablespoons
Mediterranean Diet	Up to 1/4 cup (60ml)
Beginners	1 tablespoon
Active Individuals	2-4 tablespoons

Start with 1 tablespoon and adjust based on your body’s response. It's crucial to replace more unhealthy fats with EVOO rather than adding extra calories to your diet.

Best Ways to Consume Extra Virgin Olive Oil

There are various ways to incorporate extra virgin olive oil into your diet to enjoy  its benefits:

1. Drinking on an Empty Stomach:  Start your day with a tablespoon before breakfast to kickstart your metabolism.
2. Mixing with Water, Lemon, or Other Ingredients: If the flavor is too strong, mix EVOO with lemon juice or water. This combination is not only refreshing but also provides vitamin C.
3. In Smoothies or as a Salad Dressing: Adding EVOO to smoothies, using it as a  salad dressing alongside vinegar or using it as a condiment on vegetables and other foods is another way to enjoy its benefits without consuming it directly.

Consumption Method	Benefits	Tips
On empty stomach	Stimulates digestive system	Start with 1 tablespoon daily
With lemon juice	Improved taste, vitamin C boost	Mix 1 tbsp EVOO with juice of half a lemon
In smoothies	Easy to consume, masks flavor	Add 1-2 tbsp to your favorite smoothie
As salad dressing	Enhances nutrient absorption from vegetables	Drizzle over salads or use in dressings

Potenial Side Effects of Drinking Extra Virgin Olive Oil 

While EVOO is beneficial, overconsumption can lead to some side effects:

1. Gastrointestinal Discomfort: Drinking large amounts may cause digestive issues such as diarrhea, nausea, or stomach pain. Begin with small amounts and gradually increase.
2. Allergic Reactions: Although rare, some people may be allergic to olive oil. Symptoms can include itching, swelling, or breathing difficulties. 
3. Impact on Caloric Intake: EVOO is calorie-dense, with around 120 calories per tablespoon. Excessive intake can lead to weight gain if not balanced with overall dietary habits.

Side Effect	Symptoms	Prevention
Digestive Issues	Stomach upset, diarrhea	Start with small amounts
Allergic Reaction	Itching, swelling	Avoid if allergic to olives
Weight Gain	Increased body weight	Monitor calorie intake

Comparing Extra Virgin Olive Oil to Other Types of Olive Oil

Extra Virgin Olive Oil (EVOO) is distinct from other olive oils due to its extraction process. It is made from fresh olives using only mechanical methods, preserving its natural taste, antioxidants, and health benefits. 

In contrast, regular olive oil is a combination of refined olive oil (lower in antioxidants and other compounds) and some virgin or extra virgin olive oil. For drinking purposes, EVOO is the best choice due to its superior flavor and nutrient content. 

Common Myths About Drinking Extra Virgin Olive Oil

Myth 1: Extra Virgin Olive Oil Should Only Be Used for Cooking

While EVOO is excellent for cooking and enhances the nutritional value of the foods cooked in it, it retains all of its flavor and nutritional properties when used raw, such as in salads, as a condiment or as a dip.

Myth 2: Drinking Olive Oil Can Replace a Balanced Diet 

EVOO should be part of a diverse diet rich in fruits, vegetables, proteins, and whole grains. It complements a balanced diet but cannot provide all necessary nutrients alone.

Final Thoughts: Maximizing Olive Oil Health Benefits

Extra virgin olive oil offers numerous health benefits when added to your meals, aligning with the principles of the Mediterranean diet. It is filled with healthy fats and antioxidants that support heart health, reduce inflammation, and promote overall well-being. 

While drinking EVOO can be safe and beneficial, it is not better than using it in cooking or as a salad dressing. Regardless of how you consume it, it should replace other fats in your diet. 

Before making significant changes to your diet, consult with a healthcare professional to ensure it aligns with your health goals. EVOO can be a delicious and nutritious addition to your meals, whether you drink it or use it as an ingredient.

FAQs

What are the health benefits of dinking olive oil?

Extra virgin olive oil is associated with improved heart health, reduced risk of heart disease, and potential anti-inflammatory effects. Its high antioxidant content and healthy fats contribute to these benefits, helping lower cholesterol and supporting cardiovascular health. It has been traditionally used to relieve constipation.

How much olive oil should I consume daily?

The usual recommended daily intake ranges from 1 to 2 tablespoons. However, individual needs vary, so adjust based on your health goals.

Is it safe to drink olive oil?

Yes, drinking olive oil is generally safe for most people. However, moderation is important to avoid excessive calorie intake. If you have health concerns, consult with a healthcare provider.

What are the benefits of drinking olive oil on an empty stomach?

Consuming olive oil on an empty stomach may enhance digestion and relieve constipation. 

Can drinking olive oil help reduce the risk of chronic diseases?

Regular consumption of olive oil may help lower the risk of chronic diseases such as heart disease.

 

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