Should You Drink Olive Oil in the Morning? Benefits and Best Practices

Drinking olive oil in the morning has become an increasingly popular practice, rooted in Mediterranean traditions that highlight its numerous health benefits. 

At McEvoy Ranch, a family-owned 550-acre working farm in Petaluma, California, we have dedicated over three decades to producing high-quality extra virgin olive oil (EVOO), known for its rich flavor and health-promoting properties. 

In this piece, we’ll explore the various benefits of drinking olive oil in the morning and provide practical tips for integrating this habit into your daily life.

Key Takeaways

• Drinking olive oil in the morning is a growing wellness trend.
• Extra virgin olive oil (EVOO) offers many potential health benefits.
• Olive oil is the cornerstone of the Mediterranean lifestyle, associated with longevity.
• Morning intake may support digestion, stabilize blood sugar, and reduce inflammation.

Why Drink Olive Oil in the Morning?

Starting your day with a spoonful of olive oil is a wellness trend that is rooted in Mediterranean traditions that offer a myriad of health benefits. 

This simple habit has gained popularity worldwide due to its potential to kickstart your digestive system, provide a concentrated dose of antioxidants and healthy fats, and support overall health.

Health benefits of morning olive oil consumption include:

1. Stimulates Digestive Health:A spoonful of olive oil can jumpstart your digestive system and alleviate constipation. This gentle morning boost helps prepare your body for optimal nutrient absorption throughout the day.
2. Supports Weight Management: Olive oil may help curb hunger and aid in weight loss efforts by promoting satiety. The monounsaturated fats in olive oil can help you feel fuller for longer, potentially reducing overall calorie intake.
3. Promotes Heart Health: The healthy fats in olive oil support cardiovascular function and help maintain healthy cholesterol levels. Nutritional guidelines recommend that  35% of adults' daily calorie intake should come from healthy fats, making olive oil an excellent choice to meet this requirement.
4. Enhances Nutrient Absorption: Consuming olive oil can significantly improve the absorption of fat-soluble vitamins (A, D, E, and K) from other foods you eat throughout the day, maximizing the nutritional value of your diet.
5. Reduces Inflammation:Consuming olive oil may lower inflammation in the gut, potentially reducing the risk of various chronic diseases, including certain types of cancer.
6. Hangover Relief:Some people report that olive oil helps alleviate their hangover symptoms, possibly due to its anti-inflammatory properties and healthy fat content.

Health Benefits of Drinking Olive Oil in the Morning

Here are the primary health benefits of incorporating olive oil into your morning routine:

1. Kickstarts Digestion

Olive oil can be particularly beneficial for those suffering from constipation, as it can help soften stools and promote regular bowel movements. The healthy fats in olive oil also encourage the production of bile, which plays a crucial role in digesting fats and maintaining a healthy digestive system.

2. Boosts Metabolism and Aids Weight Loss

Consuming olive oil in the morning can suppress appetite by enhancing the feeling of satiety, or fullness, which can lead to a reduction in overall calorie intake throughout the day. Including olive oil in a balanced diet has been associated with improved metabolic health and reduced waist circumference over time.

3. Supports Heart Health

Olive oil is rich in monounsaturated fats, particularly oleic acid, which  helps maintain healthy cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. These fats are known to decrease inflammation and improve endothelial function, which is critical for maintaining flexible and healthy blood vessels. 

The antioxidants in olive oil, like polyphenols, help reduce oxidative damage and prevent the oxidation of LDL cholesterol, a key factor in the development of atherosclerosis. Regular consumption of olive oil has been linked to a reduced risk of heart disease, stroke, and other cardiovascular conditions.

4. Provides Antioxidant Protection

Olive oil is a potent source of antioxidants, including polyphenols, vitamin E, and carotenoids, which help neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to aging and the development of chronic diseases such as cancer, diabetes, and cardiovascular diseases. 

By reducing oxidative stress, antioxidants in olive oil can help protect cells from damage, support overall health, and reduce the risk of chronic illnesses. Regular intake of olive oil helps maintain a balance between free radicals and antioxidants, thereby promoting longevity and healthy aging.

5. Enhances Skin Health

The vitamins and antioxidants present in olive oil, particularly vitamins E and K, are essential for maintaining healthy skin. Vitamin E acts as a powerful antioxidant that protects the skin from damage caused by ultraviolet rays and pollution, while also aiding in skin repair and rejuvenation. 

Olive oil's hydrating properties help improve skin moisture and elasticity, reducing the appearance of fine lines and wrinkles. Moreover, its anti-inflammatory compounds can help soothe skin irritation and conditions like eczema and psoriasis. 

Drinking olive oil regularly provides essential nutrients that can enhance your skin’s natural glow and maintain a youthful appearance.

Benefit	Impact
Digestion	Improves gut health, relieves constipation
Metabolism	Aids in weight management
Heart Health	Reduces risk of cardiovascular disease
Antioxidant Protection	Fights free radicals, slows aging process
Skin Health	Promotes glowing complexion, improves elasticity

How to Drink Olive Oil in the Morning for Maximum Benefits

To maximize the benefits of drinking olive oil in the morning, follow these best practices:

Recommended Dosage and Type of Olive Oil

Start with one to two tablespoons of high-quality extra virgin olive oil (EVOO) daily. Opt for olive oils with a rich flavor, as they tend to have the highest concentration of beneficial compounds.

Drinking Olive Oil on an Empty Stomach

Consuming olive oil on an empty stomach is a growing trend. The scientific evidence supports consuming olive oil as part of a healthy diet, so the important thing is to substitute olive oil for other fats in your diet.   

Mixing Olive Oil with Other Ingredients

To enhance the taste and benefits of olive oil, consider mixing it with other ingredients. Synergistic effects between olive oil and foods will increase the nutritional value. Consider adding it to  dressings with vinegar, drizzling on finished dishes or cooking with EVOO if you prefer to consume your olive oil in a meal. Suggested ingredients include:

Mixture	Ingredients	Potential Benefits
Lemon Olive Oil	1 tbsp olive oil + 1 tsp lemon juice	vitamin C boost
Warm Water Olive Oil	1 tbsp olive oil + 1/4 cup warm water	Easier to drink, may aid hydration
Honey Olive Oil	1 tbsp olive oil + 1 tsp honey	Added sweetness

Be consistent with your morning routine, starting with a small amount and gradually increasing to see what works best for your body.

Who Should Consider Drinking Olive Oil in the Morning?

While drinking olive oil in the morning can be beneficial for many, it may not be suitable for everyone. Here are some groups who might find it particularly helpful:

1. People Seeking Digestive Benefits

If you are looking to improve your digestive health, drinking olive oil in the morning might help. Olive oil can enhance gut function and relieve constipation,

2. Individuals Looking to Lose Weight

Nearly 30% of American adults are overweight, for those focused on weight management, adding olive oil to the morning routine could help. The healthy fats in olive oil promote a feeling of fullness, which may lead to lower calorie intake throughout the day. Additionally, it can help boost metabolism, aiding in weight loss.

Health Goal	Potential Benefits of Morning Olive Oil Consumption
Digestive Health	Improved gut function, relief from constipation
Weight Loss	Increased satiety, potential metabolic boost

Remember, while olive oil can be a healthy addition to your diet, it’s always best to consult with a healthcare professional before making any significant changes, especially if you have any health concerns or are taking medications.

Comparing Morning vs. Evening: When is the Best Time to Drink Olive Oil?

Many wonder whether it is better to drink olive oil in the morning or the evening. Here’s a quick comparison to help you decide:

• Morning Consumption: May boost metabolism and kick start digestion.
• Evening Consumption: Could support overnight repair, aid in sleep quality, and reduce nighttime snacking.

Morning Consumption	Evening Consumption
Boosts metabolism	Supports overnight repair
Potential for better nutrient absorption	Possible aid in sleep quality
Can kick start digestion	Might reduce nighttime snacking

There is no definitive answer as to which is better; it depends on your personal preferences and routine. The most important factor is consistency—consuming olive oil regularly, whether in the morning, afternoon, or evening, can offer health benefits.

Common Myths About Drinking Olive Oil in the Morning

There are many myths surrounding olive oil such as that you shouldn’t cook with it. Let’s debunk some common myths about drinking olive oil to help you make informed decisions:

Myth 1: Drinking Olive Oil Alone Guarantees Weight Loss

Drinking olive oil can aid in weight management by promoting satiety, but it is not a magic solution for weight loss. Sustainable weight loss requires a balanced diet and regular physical activity.

Myth 2: Morning Consumption is the Only Way to Get Benefits

While drinking olive oil in the morning may offer certain benefits, you can enjoy the health perks of olive oil at any time of day. Incorporating olive oil into meals or using it in cooking can provide similar benefits.

Myth	Reality
Olive oil alone causes weight loss	Part of a balanced diet and lifestyle
Only morning consumption is beneficial	Benefits from consumption at any time
More olive oil means more benefits	All fats are calorie-dense so moderate intake

Tips for Incorporating Olive Oil into Your Morning Routine

Here are some easy and enjoyable ways to include olive oil in your morning routine:

1. Add to Smoothies or Breakfast Recipes

Blend olive oil into your morning smoothie with ingredients like bananas, spinach, and almond milk for a nutritious start. You can also drizzle it on toast, use it for cooking eggs or mix it into oatmeal.

2. Pair with a Balanced Breakfast

Use olive oil with a balanced meal to improve nutrient absorption. For example, create a Mediterranean-style breakfast bowl with whole grains, fruits, nuts, and a bit of olive oil for a delicious and energizing start to your day.

Breakfast Idea	Olive Oil Integration
Greek Yogurt Parfait	Drizzle over fruit and granola
Whole Grain Toast	Drizzle instead of butter
Vegetable Omelet	Use for cooking eggs

Finding what works for you is essential. Whether you prefer a quick "shot" of olive oil or incorporate it into your recipes, consistency is key to reaping the heart-healthy benefits of olive oil in your morning routine.

Final Thoughts: Should You Have A Shot of Olive Oil Every Morning?

Starting your day with olive oil may provide numerous health benefits, from supporting digestion to promoting heart health. Incorporating a small amount of high-quality extra virgin olive oil into your morning routine could help boost metabolism, improve skin health, and aid in weight management.

However, it’s important to remember that olive oil is not a cure-all; it should be part of a balanced diet and active lifestyle. Everyone’s body reacts differently, so it’s wise to consult a healthcare professional before making significant dietary changes.

If you want to try drinking olive oil in the morning, start with a small amount—like a teaspoon—and gradually increase as desired. Monitor how your body feels and adjust accordingly. With time and consistency, you may notice increased energy and overall health benefits.

FAQs

Should I drink olive oil on an empty stomach in the morning?

Drinking olive oil on an empty stomach may help with digestive health.

Is it better to drink olive oil in the morning or evening?

There is no evidence favoring morning over evening consumption; the best time depends on your preference and routine.

Is it true that drinking olive oil alone guarantees weight loss?

No, it’s a myth. Olive oil can aid in weight management, but it should be part of a healthy diet and lifestyle.

How can I make drinking olive oil in the morning more enjoyable?

Add olive oil to smoothies or breakfast recipes, or pair it with a balanced meal to help with nutrient absorption. Use olive oil on toast, in oatmeal and for cooking eggs. You can also mix olive oil with lemon juice, warm water, or honey to enhance its taste and benefits.

 

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