Should You Start Your Morning With Olive Oil? Experts Measure Weight

When it comes to health hacks, it’s all about weeding out the good from the not-so-good. Here’s the cheat sheet: “Cold is amazing, hemorrhoid cream for under-eye bags works, colostrum smoothies are hit or miss, and GLP-1 supplements they often don’t have your time or money.that shots of extra virgin olive oil are the key to maintaining digestive health.

Personally, I’m dying to rip a little olive oil, but as someone who’s always looking to improve their digestion, this recipe is really interesting. One TikToker says that daily shots of olive oil have been a “transformational habit” for her gut health journey, while another says “it gives my body beginning.”

So does daily olive oil deserve a place in your health routine? And is it even safe? Here’s what three registered dietitians think about ingesting EVOO.

Experts Featured in This Article:

Aderet Dana Hoch, RD, is a registered dietitian and founder of Dining with Nature.

Avery Zenker, RD, is a registered dietitian at Everflex Fitness.

Maddie Pasquariello, RD, is a registered dietitian and founder of Nutrition With Maddie.

Is Olive Oil Good For You?

A shot of olive oil isn’t necessarily good for you, but it’s not bad either. Olive oil, especially extra virgin olive oil, promotes heart health, controls cholesterol, reduces inflammation, and supports digestive health, but that doesn’t mean that you should take the average amount of 1.5-ounce of it, says Aderet Dana Hoch, RD. Why? Because these benefits are easily obtained by adding olive oil to cooked dishes and balanced meals, he explains.

Healthy monounsaturated fats, antioxidants, and polyphenols (a group of compounds that support the immune system that help fight infection and disease) also have positive effects on the gut microbiome, while over time the same they support brain function, skin health, cell membrane integrity, absorption. of fat-soluble nutrients, but again, a straight shoot of olive oil is not necessary to invest in these things, says Avery Zenker, RD. In fact, the Dietary Guidelines for Americans only recommends consuming 0.8 to 0.95 ounces of olive oil per day, consumed in a variety of meals and dishes. (For context, the standard glass size is 3 ounces.)

“Healthy fats such as those found in olive oil, nuts, olives, avocados, chia seeds, eggs, pumpkin seeds and fish are good for our diet for a number of reasons, but this is not the same as taking shots. of olive oil,” explains Maddie Pasquariello, RD. If your goal is to improve your overall health and improve digestion, it is very important to include regular exercise, cut down on processed foods, and eat a variety of foods that contain fruits. , greens and vegetables. diversity of healthy fats, he says. “To me, if you get involved in this process, you’re missing the point a little bit.”

Potential Dangers of Olive Oil Supplements

Olive oil actually lubricates the intestines, so too much of it can lead to unpleasant stomach upsets like diarrhea, nausea, or insomnia, says Zenker. People prone to acid reflux and those with gallstone problems should also avoid this method as high-fat foods, including olive oil, can worsen symptoms and cause gallstone problems, she explains.

And while olive oil is considered a clean source of healthy fat, a shot of it isn’t satisfying or very tasty, Zenker says. It’s also not the most satisfying snack, with 376 calories and 43 grams of fat per 1.5-ounce serving, she explains. In other words, calories don’t have any kind of volume to keep you full, nor do they provide an important source of micronutrients; She says it’s better to eat foods that contain healthy fats like nuts, seeds, fish and avocados.

So, Should You Take a Daily Shot of Olive Oil?

Hmmm. . . maybe not. A little olive oil is generally safe for most people, but it’s not a ticket to good health, Hoch says. “I advise against eating food in isolation, because food is best digested and included as part of a complete, balanced diet that includes a variety of nutrients.”

Pasquariello takes this into account, calling daily shots of olive oil “very unnecessary,” and there’s no sound, scientific evidence to support that it’s a good practice. “If you treat these olive oil shots as a cream to treat any condition or improve any aspect of your life, we have no evidence to suggest that it will be beneficial,” he said. explain. “I don’t know of any circumstances where doing so would lead to improved health outcomes.”

So instead of forcing a shoot with fat, Zenker says it’s better to include olive oil as part of a varied diet. Her go-to tips for benefits? Mix olive oil into salad dressings or marinades, spread on fresh bread, blend into smoothies, or pour into dips like hummus and tahini. It might not make a great social media post, but it will be healthier.

Andi Breitowich is a Chicago-based freelance writer and graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.