by Forget morning coffee. All over the internet, people are broadcasting a different routine: drinking a shot of extra virgin olive oil after getting out of bed.
Oil usually reserved for cooking is a “gamechanger,” said one TikToker. “It kicks my body off,” 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, like Kourtney Kardashian and Ryan Seacrest have shared their love of olive oil olives.
But are they pouring on the praise for a good reason? We asked experts what they think about drinking a shot glass full of straight olive oil.
The health benefits of olive oil
Everyone needs fat in their diet, despite the bad rap it sometimes gets. It is an essential way for our body to store energy, and it helps us absorb important vitamins such as A, D, and E. “Don’t sleep on fats,” says Abbey Sharp, a Toronto-based registered dietitian who often reacts to food trends. YouTube. A diet that is completely free of fat would not be healthy. “If you’re eating a big salad with all these beautiful vegetables, but you’re not adding any fat, you’re not using or absorbing all the nutrients.”
The most important thing, she says, is to be mindful of portion sizes and eat the right kinds of fats. This includes prioritizing monounsaturated fats, which are found in plant foods such as nuts, avocados, and vegetable oils. One of the best options, experts agree, is extra virgin olive oil, which is the least processed and healthiest type of olive oil. “It is rich in anti-inflammatory polyphenols and other antioxidants that may ultimately help to reduce the risk of heart disease,” says Sharp. Among them: the antioxidants oleocene and oleocanthal, which are touted for their inflammation-reducing qualities.
Read more: The 10 Best and Worst Oils for Your Health
According to one study, people who consume more than half a tablespoon of olive oil per day have a 19% lower chance of dying from heart disease than those who rarely or never consume olive oil . Research suggests that it improves cardiovascular risk factors such as obesity, high blood pressure, and diabetes, resulting in better cognitive function. And a meta-analysis of 13,800 people found that regular consumption of olive oil may be associated with a reduced risk of developing breast cancer or cancer of the digestive system.
But that doesn’t mean it’s time to start chugging. Moderation matters. “Sharp misses the mark for drinking it,” says Sharp. “We have no evidence that this way of consuming olive oil is healthier than eating it in a more enjoyable way – like a salad or as part of a meal.”
Disadvantages of drinking it
There are 119 calories per tablespoon of olive oil, and one shot usually contains three tablespoons. That’s 357 extra calories daily. “What people don’t realize is that no matter what type of fat they eat, it’s the same number of calories,” says registered nutritionist Mindy Haar, assistant dean at the New York Institute of Technology’s School of Health Professions. “A tablespoon of lard and a tablespoon of olive oil are equal in number of calories.”
If you’re trying to lose or maintain weight, she says, it’s best to avoid olive oil. Plus, you’re probably not getting any satisfaction out of those calories: olive oil isn’t exactly known for its indescribable taste, which can leave you looking for tasty alternatives and overeating . While drinking olive oil won’t make everyone gain weight—someone who’s super active and running a mile a day might not notice a change, Haar says—it could make a significant difference to other people.
“Clients have told me that they drink a whole cup of olive oil—and they struggle with weight loss,” says Michelle Routhenstein, a registered dietitian nutritionist in New York who specializes in heart health. “There’s more to the picture, but a cup of olive oil is very calorically dense.”
Read more: Why you need more fermented pickles in your diet
Even if you’re not worried about gaining weight, it’s worth noting that those extra calories won’t fill you up, says Sharp. Let’s say you eat about 100 calories of olive oil: “It’s not very filling, because there’s not a lot of food in it,” she says. “You can easily clock up the calories without having any kind of volume to help fill you up.” You’d be better off eating 100 calories of a whole-food fat like avocado butter or nut butter, she says—both of which provide healthy fats as well as fiber and other nutrients.
Another potential downside: You may have to account for extra trips to the bathroom each day. “Olive oil lubricates the gut,” says Sharp, especially for people with sensitive stomachs. People who drink it may experience loose stools and other unpleasant digestive symptoms.
More importantly, there is no evidence that drinking olive oil offers any special benefits. Take the idea popularized by TikTok that it magically improves gut health. “Oil is actually missing the most important gut-friendly food component, which is fiber,” says Sharp. “Never in a million years would taking a shot of olive oil be my first recommendation to someone struggling with their digestion.”
Better ways to get your olive oil fix
As the US Food and Drug Administration notes, consuming 1.5 tablespoons of olive oil per day can reduce the risk of coronary heart disease – but to achieve this benefit, it should be use to replace fats and oils that are higher in saturated fat, while doing it. certainly does not increase the total number of daily calories consumed.
Read more: Why Full-Fat Dairy May Be Healthier Than Fat
Instead of drinking a shot of olive oil, try spreading your intake throughout the day, subbing for less healthy options like sour cream and mayo. You could splash it on top of a baked potato, for example, instead of your usual toppings. Sour likes to be used in salad dressings – such as vinaigrettes and marinades – and to enhance the texture and flavor of naturally nourishing foods. She sometimes mixes olive oil with fresh garlic and fresh herbs, then drizzles it over roasted Brussels sprouts or cauliflower. “If some olive oil is going to help you eat your vegetables, add the olive oil to the vegetables,” she says. It can also deliver moisture and flavor to your favorite poultry, meat and fish.
So put away your shot glasses. Drinking olive oil isn’t dangerous, Haar says, but it also makes no sense. “When food gets a healthy aura, there’s this notion, ‘Some of it is good. Bigger is better,’” she says. “But that’s not always the case.”
