FForget your morning coffee. Online, people post a different routine: Drinking a shot of extra virgin olive oil after getting out of bed.
One TikToker said swallowing oil usually reserved for cooking was a “game changer”. “Gives my body a jump start,” chimed in another. Others claim that a shot (or more) of olive oil a day improves their gut health, boosts their metabolism, and makes their skin glow. Even celebrities Kourtney Kardashian and Ryan Seacrest have declared their love for olive oil shots.
But are they showering praise for good reason? We asked experts what they think about drinking a glass of pure olive oil.
Health benefits of olive oil
Despite the bad reputation that sometimes gets thrown around, everyone needs fat in their diet. This is an important way our body stores energy and helps us absorb important vitamins like A, D and E. “Don’t sleep on the fats,” says Toronto-based registered dietitian Abbey Sharp, who often responds to food trends. YouTube. A completely fat-free diet would not be healthy. “If you’re eating a big salad with all these beautiful veggies but you don’t add any oil, you’re not going to be able to use or absorb all the nutrients.”
The key, he adds, is to pay attention to portion size and consume the right types of fat. This includes prioritizing monounsaturated fats found in plant foods such as nuts, avocados and vegetable oils. Experts agree that one of the best options is extra virgin olive oil, the least processed and healthiest form of olive oil. “It’s rich in anti-inflammatory polyphenols and other antioxidants, which may ultimately help reduce the risk of heart disease,” says Sharp. Among these are the antioxidants oleacein and oleocanthal, which stand out with their inflammation-reducing properties.
Read more: The 10 Best and Worst Fats for Your Health
According to one study, people who consume more than half a tablespoon of olive oil per day have a 19% lower risk of dying from heart disease than those who rarely or never consume olive oil. Research suggests it improves cardiovascular risk factors such as obesity, high blood pressure and diabetes, and leads to better cognitive function. A meta-analysis of 13,800 people found that consuming olive oil regularly may be associated with a reduced risk of developing breast cancer or digestive tract cancer.
But that doesn’t mean it’s time to start screwing up. Moderation is important. “Drinking it definitely misses the mark,” says Sharp. “We have no evidence that consuming olive oil in this way is healthier than consuming it in a more enjoyable way, such as in a salad or as part of a meal.”
Disadvantages of drinking this
One tablespoon of olive oil contains 119 calories, and a shot usually consists of three tablespoons. That’s 357 extra daily calories. “What people don’t realize is that no matter what type of fat they consume, they all have the same number of calories,” says registered dietitian nutritionist Mindy Haar, associate dean at the New York Institute of Technology’s School of Health Professions. “The amount of calories in one tablespoon of lard and one tablespoon of olive oil is equal.”
He adds that it’s best to avoid drinking olive oil if you’re trying to lose or maintain weight. Plus, you probably don’t get any pleasure from those calories: Olive oil isn’t exactly known for its irresistible taste, which may cause you to seek out other delicious options and overeat. While drinking olive oil doesn’t cause everyone to gain weight (someone who is very active and runs miles a day may not notice a change), it can make a meaningful difference for others, Haar says.
“My clients tell me they drink a cup of olive oil and struggle with weight loss,” says Michelle Routhenstein, a registered dietitian nutritionist in New York City who specializes in heart health. “There’s more to the picture, but a cup of olive oil is really calorie dense.”
Read more: Why Your Diet Needs More Fermented Pickles
It’s worth noting that even if you’re not worried about gaining weight, 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 there’s not a lot of food in there,” he says. “You can easily measure calories without having any volume to help you fill up.” He adds that it’s better to consume 100 calories from whole food fats, such as avocado or nut butter; both provide healthy fats as well as fiber and other nutrients.
Another possible disadvantage: You may need to account for extra trips to the toilet each day. Sharp says olive oil “lubricates the intestines,” especially for people with sensitive stomachs. People who drink it may experience loose stools and other unpleasant digestive symptoms.
Most importantly, there is no evidence that drinking olive oil provides any specific benefits. Take the popular TikTok idea that it magically improves gut health. “In reality, fat is missing fiber, the most important gut-friendly food component,” says Sharp. “Never in a million years would taking a drop of olive oil be my first recommendation for someone with digestive issues.”
Better ways to get your olive oil fix
As stated by the US Food and Drug Administration, consuming 1.5 tablespoons of olive oil per day may reduce the risk of coronary heart disease; but to get this benefit, it is necessary to use it in place of fats and oils that are higher in saturated fat, making it healthier at the same time. Of course, it does not increase the amount of daily calories consumed.
Read more: Why Can Full-Fat Dairy Products Be Healthier Than Low-Fat Dairy Products?
Instead of drinking a shot of olive oil, aim to spread your consumption throughout the day by including less healthy options such as sour cream and mayonnaise. For example, you can splash it on a baked potato instead of your usual toppings. Sharp likes to use it in salad dressings, such as vinaigrettes and marinades, to improve the texture and flavor of naturally nutritious foods. Sometimes she mixes olive oil with fresh garlic and herbs and drizzles it over roasted Brussels sprouts or cauliflower. “If a little olive oil will help you eat your vegetables, add the olive oil to the vegetables,” he says. It can also add moisture and flavor to your favorite poultry, meats and fish.
So put your shot glasses aside. Haar says drinking olive oil isn’t dangerous, but it also doesn’t make sense. “When a food rightfully acquires a healthy aura, the thought emerges: ‘Some is good. More is better,’” he says. “But that’s not always the case.”