Unlock Better Health: Discover the Benefits of Daily Olive Oil Shots!
Olive oil is renowned for its numerous health benefits and has earned its reputation as one of the healthiest fats you can incorporate into your diet. Many studies link diets rich in olive oil to extended lifespans and a reduced risk of heart disease. This article explores the recent trend of taking olive oil shots on an empty stomach and whether this practice is truly beneficial.
Do Olive Oil Shots Have Any Benefits?
Consuming olive oil regularly can offer impressive health benefits. Research indicates that it may help protect against common health issues, including heart disease and type 2 diabetes.
- Anti-Inflammatory Properties: Olive oil contains oleic acid, a type of monounsaturated fat known for its anti-inflammatory capabilities. It is also rich in polyphenols, phytochemicals with antioxidant properties. Studies suggest these compounds may lower heart disease risk factors, such as atherosclerosis, which is the buildup of plaque in arteries.
A significant study from 2021, involving nearly 93,000 Americans, revealed that those consuming half a tablespoon or more of olive oil daily had a 14% lower risk of heart disease compared to those who did not consume it.
- Protection Against Type 2 Diabetes: A diet high in olive oil may also help guard against type 2 diabetes. A review in 2022 found that each additional 25-gram serving boosted protection by 22% against developing this condition.
- Longer and Healthier Life: Swapping out fats like butter for olive oil can promote longevity. A 2024 study that included 22,892 Italian adults indicated that participants consuming over 30 grams of olive oil daily had a 20% lower risk of all-cause mortality, 23% lower risk of cancer-related death, and a 25% lower risk of death from heart disease compared to those consuming less than 15 grams.
Moreover, olive oil intake has been linked to enhanced cognitive function and a reduced likelihood of cognitive decline.
Are There Special Benefits to Drinking Olive Oil?
Despite claims about the unique advantages of drinking olive oil, there is currently no scientific evidence suggesting that consuming it straight on an empty stomach is better than using it in meals like salads.
- Quality of Olive Oil: Research has not confirmed that drinking olive oil straight has benefits over including it in your dishes. However, it’s essential to note that fresh olive oil may impart more health benefits compared to heated alternatives. Studies show that the phenolic content in extra virgin olive oil can drop by 40% at 248 degrees Fahrenheit and by an astonishing 75% at temperatures around 338 degrees Fahrenheit with cooking.
While extra virgin olive oil is suitable for moderate-heat cooking methods such as sautéing, consuming it raw may provide additional antioxidant benefits.
- Convenience: For some, taking a shot might be an easier way to ensure an adequate intake of healthy monounsaturated fats. According to dietitian Kelly Jones, “A straight shot of olive oil may be a quick and easy way to ensure adequate intake of monounsaturated fats, similar to how many people take omega-3 supplements.”
Are There Downsides?
While olive oil is generally regarded as a healthy fat, taking shots of it may pose some downsides. Consider the following:
- Digestive discomfort, especially when taken on an empty stomach
- High in calories—provides 119 calories per tablespoon
- Potential for weight gain if consumed in excess over time
In conclusion, consuming olive oil shots isn’t necessary for everyone. Nutritionist Charlotte Abbate advises, “In our fast-paced culture, it feels like we are looking for a healthy silver bullet, which doesn’t exist. Taking a shot of olive oil is great, but that olive oil could have been on a salad with other vegetables, whole grains, and legumes, which would increase the overall health benefits.”
Other Ways to Enjoy Olive Oil
If taking olive oil shots doesn’t appeal to you, here are some delicious ways to incorporate it into your daily routine:
- Use it in recipes, even those that require minimal to no cooking
- Incorporate it into marinades and dressings
- Substitute it for butter on bread
- Opt for it as a cooking oil for low to moderate-heat preparations
As Abbate points out, “Olive oil is a great addition to salads, roasted vegetables, popcorn, and even pairings with fruits and Greek yogurt.”
How Much Olive Oil Should You Consume Daily?
While no official guidelines exist for olive oil consumption, research suggests health benefits with daily intakes ranging from 7 to 50 milliliters (or approximately half a tablespoon to 3.5 tablespoons).
Studies indicate that consuming between half a tablespoon to 2 tablespoons of olive oil daily can substantially reduce your risks of heart disease and type 2 diabetes. It’s crucial to note that fats should comprise between 20% and 35% of your total daily caloric intake. Given that one tablespoon of olive oil contains 119 calories, moderation is essential to prevent excess calorie intake. Although olive oil stands as a healthy fat option, diversifying your sources by including nuts, seeds, fatty fish, avocados, and egg yolks is essential for a balanced diet.
