5 minutes of reading- Olive oil is rich in monounsaturated fats and antioxidants, and research has linked its consumption to reduced LDL (aka “bad” cholesterol), better cardiovascular health, and reduced inflammation.
- But can consuming simple shots on an empty stomach every day for a month lead to better benefits? I put it to the test.
- I noticed better digestion and other benefits, like more hydrated skin and higher energy levels. But one dietitian suggests adding it to meals instead of taking daily doses to avoid excess calories and maximize nutrient absorption.
I’m going to try pretty much Nothing it promises to make me look and feel better, but drinking olive oil? This one got me thinking, until I read the awesome benefits And I found out that Hailey Bieber does it every day. Suddenly, I was ready to ditch my green juice habit to sip this supposed liquid gold.
But is there a real benefit to drinking it pure rather than incorporating it into your usual diet? Or is it just another TikTok fad that sounds better on your FYP than IRL? I decided to take pre-made olive oil shots for an entire month to put the hype to the test. Here’s what happened.
What are the health benefits of olive oil?
If you didn’t already know, extra virgin olive oil is a nutritional powerhouse! It’s high in monounsaturated fats and antioxidants, and research has linked its consumption to reduced LDL (aka “bad” cholesterol), better cardiovascular health, and reduced inflammation. It can also support healthy blood sugar levels and brain health, which is pretty cool considering it’s an ingredient we probably all have in our kitchen cabinets.
“Olive oil also contains polyphenols, which are natural plant compounds that help protect our cells from oxidative stress and support a healthy inflammatory response,” says Maura MacDonald, MS, RD, CSSD, a registered dietitian at Thorne. Delight. “These compounds may also benefit gut health by interacting with bacteria in our digestive system and helping to support microbial diversity and a healthy gut microbiome. This is one reason why olive oil is a staple of the Mediterranean diet, which has long been associated with better overall health and longevity.”
The experience
ListenI knew drinking olive oil wasn’t going to be a pleasant experience, but I didn’t expect it to actually be the case, huminteresting. My main complaint was with the consistency: it was just a little too thick and slimy to go down easily, and each shot required a full pep talk.
I didn’t notice much difference after the fifth day, which discouraged me. I had hoped for an immediate trigger: glowing skin, increased energy levels, less bloating, something! — but the only tangible evidence of my participation in the experiment was a glue-like coating that clung to my tonsils after each morning injection.
During the second week I called an audible and started adding lemon juice to the olive oil. Anything to cut a little fat. Plus, citrus fruits provide their own nutritional benefits! And while it wasn’t a perfect solution, it made the process a little more bearable.
The results
Halfway through the month I started to notice improvements. My skin seemed more hydrated, my digestion was more regular, and I no longer had the same bloating after meals that I’ve had for years. I also found myself refueling faster and didn’t feel the same urge to go back for seconds. Whether it was the olive oil or a placebo effect, I’m not entirely sure, but at least I finally felt like the morning routine was do something.
As the experience progressed, I noticed my energy level improved. I wasn’t exactly jumping out of bed like a morning person (let’s not get carried away here), but I was able to avoid the usual afternoon slump. I also had fewer cravings and didn’t automatically reach for snacks between meals. My body just felt like it was working better.
Does it matter what type of olive oil you eat?
I’m so glad you asked! Yes, yes, it is. According to MacDonald, that makes a big difference.
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“Extra virgin olive oil is generally the best choice for maximizing its health benefits because it is cold-pressed and unrefined, meaning it retains more of its natural antioxidants and polyphenols,” she explains. “It’s the one you’ll probably eat in a restaurant when they serve the bread.”
Regular virgin olive oil is also cold-pressed and offers similar benefits, but it has a slightly higher acidity level and a milder flavor, while refined olive oil undergoes additional processing that reduces these benefits even more.
“I would recommend opting for extra virgin olive oil whenever possible, especially for
make salad dressings, drizzle over vegetables or add to meals,” adds MacDonald. “It’s an easy way to get the most nutritional value out of the olive oil you’re already using.”
Is it important to drink olive oil on an empty stomach?
Although, for the sake of the experience, I drank it neat, MacDonald says that’s actually not the most convenient way to consume it.
“I would instead recommend incorporating extra virgin olive oil into your daily meals,” she says. “Not only does it aid digestion, but it can also help your body absorb fat-soluble vitamins from other foods.”
She doesn’t need to tell me twice. I’ll drizzle it on salads and roasted vegetables, mix it with lemon (but for a vinaigrette this time!) and add it to fish and whole grains.
“Using olive oil, a fat source containing both mono- and polyunsaturated fats, in place of saturated fats like butter is another easy way to support heart health,” MacDonald continues. “It’s really about making olive oil part of a balanced diet, rather than treating it as something you have to incorporate each morning separately.”
Are there any downsides to consuming olive oil regularly?
While this isn’t a disadvantage in itself, MacDonald points out that a typical serving of olive oil (i.e., one tablespoon) contains about 120 calories and 14 grams of fat, so a two-tablespoon serving would total about 240 calories and 28 grams of fat. The TL;DR? While it’s a great source of monounsaturated fats and heart-healthy antioxidants, it’s also high in calories.
“Taking a dose each morning can add up quickly, especially if you add it to your regular diet, which may already include the use of olive oil or other fats in your meals and cooking processes,” she says. “Rather than thinking of olive oil as something extra that you have to consume, I recommend using it in place of saturated fats, like butter or coconut oil, if available, as part of your daily meals.”
The verdict
I noticed changes in how I felt overall after taking olive oil shots every day, especially with my digestion. But given MacDonald’s advice that you can reap the same benefits by simply incorporating it into your daily diet, I think I’ll ditch the morning shots in favor of something I’ll actually enjoy, like OO on a salad or with a piece of fresh sourdough. I’ll take my daily dose the old fashioned way and save the shot glasses for my Friday nights.
Gn Health
