Table of Contents
Table of Contents
Extra virgin olive oil has a plethora of health benefits, from helping to lower blood pressure and LDL cholesterol to reducing the risk of type 2 diabetes and autoimmune diseases. Additional evidence points to potential improvements in brain health and gut health, too. This is due to their healthful monounsaturated fats, vitamin E, and antioxidants like oleocanthal. It’s important to note that these benefits come from the oil itself, not the method of taking a shot.
According to the Olive Wellness Institute, aim for around 25 to 50 milliliters, or roughly 1 to 2 fluid ounces, of EVOO per day, to potentially start seeing some of these health benefits. A 2023 Extra Virgin Olive Oil Health and Nutrition Report suggests around the same amounts – up to 3 to 4 tablespoons (1.5 to 2 ounces) of EVOO per day – is sufficient for health-related benefits based on Mediterranean-diet research.
Extra virgin olive oil, EVOO, or what registered dietitians might refer to as “liquid gold”, is a staple of many healthful eating patterns like the Mediterranean diet, the DASH diet, and the MIND diet. But is it really as healthy as people claim? The short answer is YES! But is taking olive oil shots necessary to achieve health benefits? From the perspective of a registered dietitian, whatever gets you to consume extra virgin olive oil daily is best. It doesn’t have to be a shot!
While extra virgin olive oil is undoubtedly a health powerhouse, consuming a concentrated dose of pure liquid fat on an empty stomach can quickly overwhelm your digestive system. Taking a straight shot of olive oil by itself can trigger immediate and uncomfortable side effects for many people, including:
If you have a sensitive stomach, drinking olive oil solo is highly likely to cause discomfort.
The good news? There is absolutely no scientific or nutritional rule that says you must take olive oil on an empty stomach to reap its anti-inflammatory and heart-health benefits.
If unsure about liking the flavor of EVOO, start mild and work your way to more flavorful options. While taking olive oil shots is certainly one way to consume more EVOO, it is not the only way to reap its health benefits.
Coating your vegetables with EVOO before roasting is a great place to start. In fact, when extra virgin olive oil is consumed with vegetables, the body absorbs more fat-soluble vitamins from the vegetables than without the extra virgin olive oil. This means that it might even be more beneficial to consume extra virgin olive oil with your meals and snacks as opposed to by itself. Additionally, keep in mind moderation; pairing EVOO with a meal or snack, as well as spreading its consumption out throughout the day, may help relieve the potential reflux that could occur when taking a large amount in the form of a shot.
Contrary to popular belief, EVOO can be cooked at higher temperatures. Use it as a part of any cooking methods at home – bake, sauté, grill, pan fry, roast, etc. The mild-flavored EVOOs tend to pair better with baking. Some Mediterranean dishes already call for EVOO instead of butter.
The oil with the most antioxidant power is fresh extra virgin olive oil. For the highest-grade, best-quality olive oil, look for the key designation “extra virgin olive oil” on the bottle. Extra virgin olive oil meets specific standards, is made from only the fruit of the olive tree, and is extracted mechanically without any chemicals or heat.
Additionally, the fresher the extra virgin olive oil, the more antioxidant power it has. To ensure the freshest EVOO, look on the bottle for a harvest date, a best-before date within 12 months, and for olives from a single local origin. For those living in the USA, olives from California would be your best bet.
Some other tips to ensure the freshest oil include:
Different flavors of EVOO come from the different types of olive trees and range from mild to robust. The more robustly flavorful the olive oil, the more antioxidant power it has.
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DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
