Drinking Olive Oil: Examining the Controversial Health Trend Under the Microscope

Examining Olive Oil Nutrition and the Controversial Practice of Drinking It

Olive oil has been a dietary staple of Mediterranean cultures for centuries. Valued for its versatility in cooking, flavor, and potential health properties, olive oil has secured its status as one of the most popular added fats worldwide.

Yet despite olive oil's documented benefits, a recent trend encouraging straight drinking of olive oil has sparked skepticism and debates around safety and efficacy.

Olive Oil Nutrition Facts

Olive oil nutrition offers a unique blend of beneficial plant compounds and fats. Key details found in 1 teaspoon (4.5g) of extra virgin olive oil include:

• 39 calories
• 4.3 g total fat (mostly monounsaturated and some polyunsaturated)
• 82% monounsaturated oleic fatty acid
• 10% polyunsaturated omega-6 linoleic acid
• 8% saturated fat
• High in antioxidants like polyphenols
• Vitamin E - 12% Daily Value
• Vitamin K - 6% DV

Evaluating Different Grades of Olive Oil

Olive oil is manufactured via pressing whole olives to extract the oil, then undergoing filtering and refining processes. The extent of processing impacts the oil's nutritional value and price point.

Extra Virgin Olive Oil

Considered highest quality, extra virgin olive oil comes from the first cold pressing of olives. It has an acidity level no greater than 0.8% and offers the richest flavor and health benefits.

Virgin Olive Oil

Also derived from first pressings, virgin olive oil has slightly higher acidity at 2%. It provides slightly less pronounced flavor and antioxidant content than extra virgin varieties.

Refined Olive Oil

Further refining using heat, solvents, filtering, and other processes helps remove undesirable qualities from poorer harvests. This olive oil has a more neutral flavor profile.

Pure Olive Oil

A blend of refined olive oil and virgin olive oils results in a less expensive, mildly flavored cooking oil option under the pure designation.

Health Effects of Olive Oil Consumption

A staple of the famously heart-healthy Mediterranean diet, olive oil offers science-backed benefits for cardiovascular and metabolic function alongside general wellness.

Cardiovascular Perks

Olive oil helps reduce blood pressure, cholesterol levels, and inflammation while improving blood vessel flexibility and function. These effects protect against atherosclerosis and lower heart disease risks.

Favorable Metabolic Influence

Regular consumption of olive oil may reduce insulin resistance, improve blood sugar regulation, and aid weight management - especially when substituting olive oil for less healthy fats.

Gastrointestinal and Anti-Cancer Effects

Research indicates components of olive oil may support gut microbial balance, reduce ulcer severity, and exert selective anti-cancer effects against breast and prostate tumors.

The Controversial Practice of Drinking Olive Oil

Origins of Drinking Olive Oil

While liquid fats like olive oil have long been incorporated into beverages like the Mediterranean classic limoncello, straight drinking of olive oil for health did not become noticeable until the 2010s.

Books like The Oil-Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing sparked debates that continue today regarding ingesting olive oil undiluted.

Proposed Benefits

Proponents of quaffing olive oil make several claims regarding its effects and role as a health elixir. Suggested benefits include:

• Detoxification
• Oral health improvement
• Heart and gut health protection
• Nutrient absorption enhancement
• Anti-inflammatory effects
• Increased energy

Common Olive Oil Drinking Protocols

Those who advocate drinking olive oil use several approaches. Most aim for 30-50 mL of oil per day, either all at once or divided into multiple doses. Popular strategies include:

Oil Pulling

Swishing a spoonful of oil in the mouth for up to 20 minutes then spitting out assists oil pulling proponents, who cite oral hygiene enhancement and detox effects.

Direct Ingestion

Some prefer cleanly tossing back a shot glass worth of oil. Choosing milder tasting varieties makes this more palatable.

Adding to Drinks

Stirring a few teaspoons into fruit smoothies, shakes, lemon water, or coffee masks olive oils distinctive flavor and makes daily drinking easier for some.

Examining the Safety and Efficacy of Drinking Olive Oil

Potential Benefits of Drinking Olive Oil

Can straight up drinking olive oil truly provide notable wellness advantages? Current research remains limited, but shows some promise.

Markers of Cardiovascular Health

In a recent study, older adults drinking about 50 g of olive oil daily for 6 weeks displayed improved cholesterol levels and anti-inflammatory effects.

Blood Pressure and Blood Sugar Control

Other research found raw olive oil consumption decreased systolic blood pressure in hypertensive patients. Fasting blood glucose levels also dropped.

Skin Hydration Effects

One study showed drinking olive oil raised skin hydration levels similarly to purified water, suggesting discernible dermal effects.

Potential Risks and Downsides

Despite emerging research, many dietitians and healthcare providers still express hesitations over routinely drinking oil. Possible downsides include:

High Calorie Intake

50 mL olive oil contains over 400 calories. Consuming so many liquid calories long term risks weight gain if exceeding daily needs.

Fat Malabsorption

In some individuals, drinking large amounts of oil instead of eating it with food overwhelms the digestive tracts fat absorption capacity. This causes diarrhea, steatorrhea, and reduced micronutrient uptake.

Nausea and Abdominal Discomfort

Ingesting substantial oil volumes frequently provokes GI complaints like reflux, nausea, bloating, and stomach pain for susceptible people.

Lack of High Quality Evidence

Despite observable physiological effects in small studies, there is no consensus around health advantages from drinking olive oil routinely. Larger, longer term human trials are needed to determine realistic efficacy and safety.

Incorporating Olive Oil Wisely for Potential Benefits

Given olive oils stellar nutritional profile and research supporting its long term health impact, it deserves regular inclusion in balanced diets. How can you harness its perks safely?

Drizzle Creatively When Cooking

Use high quality extra virgin olive oil to dress vegetables, greens, breads, fish, and more. Experiment with aromatics like garlic or citrus to make flavors pop.

Saut and Roast Generously

Olive oils high smoke point makes it fantastic for sauting ingredients or roasting vegetables. Sprinkle on potatoes, cauliflower or Brussels sprouts before baking.

Mix Into Foods and Beverages

Stir some into oatmeal, yogurt, soup, or smoothies. Blend with tomatoes, beans, hummus, tuna salad. Add to lemon water, tea, or gazpacho for a twist.

Use for DIY Cosmetics and Self Care

Apply olive oil directly in small amounts to hair ends, nails beds, dry skin patches overnight as natural moisturization. Research oil cleansing for facial care.

Monitor Intake Alongside Overall Diet

While straight drinking has potential in moderation, focus predominantly on integrating olive oils nutritional goodness into balanced Mediterranean style cuisine for heart and body protective effects.

The Takeaway on Olive Oil Consumption

Olive oil remains one of the most profoundly healthy fats we can routinely enjoy. Incorporating some into meals, snacks, beverages and self care rituals maximizes its considerable benefits for cardiovascular, brain, gut and metabolic function.

Drinking modest amounts of olive oil directly may also have wellness upsides though further research is still needed. As with any supplement-like strategy, professional guidance is key to navigating potential benefits versus risks on an individual basis.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.