No, olive oil does not significantly spike insulin; in fact, its healthy fats (monounsaturated) and polyphenols improve insulin sensitivity, slow sugar absorption, and help regulate blood sugar, making it beneficial for managing glucose levels, unlike high-carb foods that cause sharp rises. When added to meals, it can even reduce blood sugar spikes from carbohydrates by slowing digestion, leading to a more gradual glucose release.
Several studies reported that consuming olive oil could benefit post-meal blood sugar levels and that a diet rich in EVOO improves insulin sensitivity and pancreatic β-cell function.
In a Keto diet, it's essential to include sources of healthy fats to ensure the body enters ketosis and functions efficiently. According to the Spanish Heart Foundation, olive oil is one of the best sources of healthy fats that can be incorporated into any diet, including the ketogenic diet.
and Warnings
Up to 1 liter of extra virgin olive oil weekly has been used safely as part of a Mediterranean-style diet for up to 5.8 years. Olive oil is usually well-tolerated. It might cause nausea in a small number of people.
One study found that olive oil can activate multiple pathways to help improve blood sugar control, fat metabolism, blood pressure, and inflammation, which may reduce the risk of diabetes and heart disease. 14 Olive oil may also aid weight loss by improving food palatability and promoting satiety.
While a spoonful of olive oil might not change your life on day 1, consistent consumption of EVOO is proven to provide a multitude of long-term health benefits, such as better cardiovascular health, a reduced risk for cancer, Alzheimer's and other neurodegenerative diseases.
While Ozempic primarily works to regulate blood sugar and appetite, extra virgin olive oil offers a broader range of benefits that contribute to optimal metabolic health and healthy aging.
Cardiologists strongly recommend olive oil, especially extra virgin, as a heart-healthy fat because its monounsaturated fats and antioxidants improve cholesterol, lower inflammation, and reduce risks of cardiovascular disease (CVD) and overall mortality, often recommending it as a substitute for butter, margarine, and other saturated fats within a Mediterranean diet framework. Research consistently shows benefits from using more than half a tablespoon daily, linking it to lower risks of heart attacks, strokes, and even neurodegenerative diseases.
People are drinking or taking a "shot" of olive oil before bed for benefits like improved digestion, reduced inflammation, better sleep quality, and to help with weight management, leveraging its healthy fats, polyphenols, and ability to support hormone production like melatonin. This practice, common in Mediterranean traditions, can promote fullness, potentially curb nighttime cravings, and provide anti-inflammatory relief for better rest.
A common recommendation is to consume about 1 to 2 tablespoons of olive oil every day. This amount of olive oil can provide health benefits without excessive calorie intake. It's best to start with a smaller amount and adjust according to your dietary needs.
The Takeaway. When following a ketogenic diet, it's crucial to focus on healthy sources of unsaturated fat like avocados, olive oil, and nuts. Avoid indulging in too much saturated fat, found in foods like bacon, butter, and most types of cheese.
Four weeks of consumption of olive oil significantly lowered the levels of fasting blood glucose, triglycerides, total cholesterol, and low density lipoproteins in both groups. Reduction was more profound in diabetics than in healthy controls.
How can we reduce or reverse insulin resistance? Our research has shown that modest weight reduction due to caloric restriction to about 1,200 calories a day leads to a reduction of liver fat and reversal of liver insulin resistance and type 2 diabetes.
Extra virgin olive oil has been shown to support the pancreas by reducing inflammation and promoting proper function, which is essential for maintaining overall digestive health.
Olive oil is a rich source of essential fatty acids, including oleic acid, which has been linked to lower cholesterol levels and a reduced risk of heart disease. Latest research has shown that olive oil may support weight management and reduce cravings, too.
The Mediterranean diet includes consuming antioxidant-rich extra-virgin olive oil. The proven health benefits of this “liquid gold” are numerous. They include lowering the risk of cardiovascular disease, dementia, and cognitive decline.
Olive oil intake is linked to lower belly fat and healthier weight. A large cross-sectional study reveals that incorporating extra-virgin olive oil into a regular diet is associated with lower waistlines and improved metabolic health, reinforcing its central role in Mediterranean-style eating.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Taking olive oil along with diabetes medications may cause blood sugar levels to drop too low. Blood pressure medications interaction with olive oil: Olives seem to have a blood pressure-lowering effect. Taking olive oil along with medications for high blood pressure may cause your blood pressure to drop too low.
Ways to Add Olive Oil Into Your Diet
Why does Bryan Johnson Consume Olive Oil? Johnson favors olive oil not just for its flavor but for its scientifically supported health benefits. It has been assocciated with various health benefits, including: Blood Pressure and Arterial Stiffness (study)
1–2 tablespoons of olive oil daily is optimal for weight loss when paired with a balanced diet and exercise. Olive oil, especially extra virgin (EVOO), supports weight management by: Reducing appetite: Oleic acid promotes fullness, helping control calorie intake.
Unfortunately, statins cause muscle pain, liver damage and other health problems. EVOO has properties that improve cholesterol without any of the adverse reactions associated with statins. It lowers triglycerides, total cholesterol and LDL as well as raises HDL.