Drinking olive oil on an empty stomach, especially Extra Virgin Olive Oil (EVOO), is a popular practice believed to boost digestion (lubricating bowels, easing constipation), enhance metabolism, promote satiety for weight management, improve nutrient absorption (like vitamins A, D, E, K), and provide antioxidants, though starting with a teaspoon and adding lemon can help with taste and absorption; however, it can cause nausea in some, and benefits can also come from adding it to meals.
Drinking olive oil in the morning is a growing wellness trend. Extra virgin olive oil (EVOO) offers many potential health benefits. Olive oil is the cornerstone of the Mediterranean lifestyle, associated with longevity. Morning intake may support digestion, stabilize blood sugar, and reduce inflammation.
Usually, the small cup of olive oil is followed by a small glass of warm water with freshly squeezed lemon juice. Some people even suggest that a tablespoon or two of olive oil may be all you need to fully reap its benefits. The consumption of olive oil includes a healthier digestive process as well.
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.
The morning advocates claim that taking a shot of extra virgin olive oil on an empty stomach jumpstarts digestion and provides optimal absorption into your system. The nighttime crowd suggests that the EVOO's natural anti-inflammatory properties do their best work while the body is at rest.
The major downside to olive oil is that while it contains “good fat,” it is still high in fat — and calories. One tablespoon contains about 120 calories. If you're drinking shots of olive oil, you can easily take in more calories and fat than you need. Moderation is key to healthy olive oil intake.
Here's a quick guide: Morning: Kickstart your metabolism, improve digestion, and feel full longer by taking 1-2 tablespoons on an empty stomach or with breakfast. Pre-Meal: Reduce appetite and stabilize blood sugar by consuming 1-2 tablespoons 15-60 minutes before eating.
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.
Cardiologists overwhelmingly view olive oil, especially extra virgin, as a heart-healthy fat, a cornerstone of the Mediterranean diet, linked to lower cardiovascular disease risk and mortality due to its monounsaturated fats and antioxidants that improve cholesterol, blood pressure, and inflammation. They recommend using it as a primary cooking/dressing oil, replacing less healthy fats like butter or margarine, and consuming it in moderation as part of a balanced diet rich in whole foods.
It's recommended to consume about 2 tbsp of olive oil a day.
Some folks enjoy the taste and the boost of energy the product gives them so take a shot first thing in the morning.
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.
Olive oil offers a multitude of health benefits, particularly for gut health. It can help heal the gut lining, improve digestion, and support a healthy microbiome. Reduces inflammation: Polyphenols in olive oil act as prebiotics, promoting healthy gut bacteria.
Yes, olive oil may help improve sleep quality for some people. Its healthy fats can promote a sense of fullness, potentially preventing late-night snacking. Additionally, the anti-inflammatory properties of olive oil may help relax the body, which could aid in falling asleep more easily.
Regular olive oil consumption (roughly 1 tbs per day) can reduce blood pressure and protect your red blood cells in the long run. Digestive: A tablespoon may rid of constipation and promote gut health. Skin and Hair Benefits: Loaded with vitamin E and antioxidants, it improves your skin and strengthens your hair.
Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers "bad" LDL cholesterol and increases "good" HDL.
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.
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.
Consuming olive oil may lower the risk of heart disease and type 2 diabetes. Fresh olive oil might have more antioxidant benefits than heated olive oil. Olive oil shots can cause digestive discomfort and weight gain if consumed excessively.
Taking olive oil and lemon juice on an empty stomach is perfectly fine for most people - and many actually prefer it this way. The typical timing is about 30 minutes before breakfast, which may help your body absorb those fat-soluble vitamins more effectively.
Next up is oleic acid, the main fatty acid in olive oil. It makes up about 73% of the oil itself, and it's also heart-healthy. “Oleic acid is a monounsaturated fat that has been shown to help to lower bad cholesterol, raise good cholesterol and reduce risks of heart disease and stroke,” Zumpano says.
Daily use of at least two tablespoons of EVOO can lower blood pressure. EVOO with higher phenol content can provide more benefits than EVOO with lower phenol content. Future studies should examine the extent that specific phenols in EVOO are related to reducing blood pressure.
In just seven days, incorporating extra virgin olive oil into your diet can set the stage for transformative improvements in your health and wellbeing. However, this is only the beginning. The benefits of EVOO continue to grow over time, making it a cornerstone of a healthy lifestyle.
In the Mediterranean, many people start their day with a quarter cup of olive oil. The oleic acid in olive oil has a satiating effect. As mentioned above, it also slows the absorption of other nutrients, so you'll feel full longer and won't need to reach for that mid-morning sugary snack.
Antioxidant Power
The combination of olive oil's polyphenols and lemon's flavonoids makes for a potent antioxidant pairing. Historically, olive branches symbolized peace and health, while lemon trees were planted in Mediterranean gardens as protective plants against disease.