is-drinking-olive-oil-good-for-you?-a-nutritionist-weighs-in
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Is drinking olive oil good for you? A nutritionist weighs in

Olea europaea. (Photo by: Paroli Galperti/REDA&CO/Universal Images Group via Getty Images) REDA&CO/Getty Images After turmeric water, lemon water and apple cider vinegar, the new trend among the health-conscious seems to be drinking extra virgin olive oil in the morning on an empty stomach. A special elixir which, as videos and testimonials on social media assure, is capable of providing numerous heath benefits and can even help with weight loss. But do you really need to drink it to reap the rewards? La Cucina Italiana asked the biologist and nutritionist Concetta Montagnese, a researcher at the Institute of Food Sciences of the CNR. The benefits of extra virgin olive oil Concetta confirms that extra virgin olive oil (EVOO) is indeed a very precious and indispensable food with many beneficial effects. “Olive oil is a powerful anti-inflammatory ingredient, which helps fight cardiovascular diseases and diabetes. Rich in important monounsaturated fatty acids, including oleic acid, and polyphenols, particularly oleocanthal, it also contains a lot of vitamin E, which is beneficial for the immune system and the skin. Thanks to its antioxidant compounds, it helps cells stay younger,” the nutritionist explains. “Some studies have also associated high consumption of extra virgin olive oil with cancer prevention.” Extra virgin or regular: Which olive oil is better? For the most benefits, make sure to get extra virgin olive oil (EVOO). Extra virgin olive oil boasts a higher concentration of all the great vitamins and antioxidants. Is a spoonful of olive oil a day good for you? To benefit from its full effect, a consumption of more than 20 grams per day of olive oil is recommended, which is equivalent to more than two tablespoons. The effects seem to be stronger with increasing consumption. However, we know that extra virgin olive oil is a very calorific food (100 grams contain about 900 calories). “The Italian guidelines suggest consuming between 20 and 40 grams per day, from two to four tablespoons,” says Concetta, “because when we talk about a balanced diet, we must not only refer to the number of calories but also to the nutritional values and the composition of the food. Extra virgin olive oil contains 99% fat, but predominantly good fats, which help keep the body healthy and are also essential for the proper functioning of the metabolism. This precious food is therefore also indicated in cases of obesity and metabolic syndrome. If anything, its deficiency is harmful: EVOO is one of the cornerstones of the Mediterranean diet and cannot be replaced with any other type of food or condiment.” Should you drink olive oil on an empty stomach for the most benefits? Contrary to what social media may say, it is not necessary to drink extra virgin olive oil in the morning on an empty stomach. “To date, no study has shown that drinking oil in the morning is more effective than using it as a condiment in main meals. Its consumption throughout the day is certainly beneficial and keeps the body healthy, but more than taking it alone, combining it with certain foods can help improve the absorption of important bioactive compounds (for example, the antioxidants in tomatoes), with beneficial effects. It is somewhat fashionable to seek a magic potion for health, and thus prepare elixirs to consume in the morning or on an empty stomach, but it is enough to consolidate the healthy habits of the Mediterranean diet – and use the oil as a condiment, preferably raw, and in sautéing – to reap all the possible benefits.” Alziari Extra Virgin Olive Oil, 500ml Frantoio Muraglia Intense Fruity Extra Virgin Olive Oil in Sardine Terracotta Bottle MEET THE EXPERT Concetta Montagnese is a researcher at the Institute of Food Sciences of the CNR and a biologist and nutritionist in Italy. This story originally featured on La Cucina Italiana