Morning shot of olive oil and done: It’s not as easy as social media tells you

Recently, a new trend has taken off on social media and in some wellness circles. Some people are taking a supposedly beneficial shot of extra virgin olive oil every morning. This simply means they drink a shot of the liquid. It is claimed to improve digestion, boost metabolism, improve skin, or possibly help with weight loss or detoxification. Intuitively, this makes sense. But what is the reality?

Olive oil is often touted as a healthy fat with many positive effects. But is it really true that the morning shot is such an excellent remedy? Does it have real benefits in it, or is it more of a marketing and internet rant? We bring you answers backed by scientific facts.

Common consumption of X shot olive oil

There is clearly broad scientific support for the health benefits of routine olive oil consumption. When included in the diet, it can have many positive effects.

• According to extensive reviews and meta-analyses, regular consumption of olive oil(about 20 g/day, orabout 2 tablespoons) can lead to a reduced risk of cardiovascular disease.
• Higher olive oil intake is associated with a lower risk of certain cancers, including breast and gastrointestinal cancers.

However, most of these studies are based on consuming oil as part of a meal, for example in various salads, rather than consuming large amounts of oil at once. In these cases, the benefits are well documented, but this does not automatically mean that the same benefits apply to the so-called oil shot.

A single shot does not work wonders, it may even do harm

Although olive oil is generally healthy, experts warn against the over-enthusiasm associated with its direct ingestion in the form of a shot. This ingredient is calorically very dense. One tablespoon has about 119 calories. If someone drinks two spoonfuls in the morning, they can add an extra 240 calories, and that’s without bulky food to fill them up.

This can be especially a problem for those who are watching their weight or have a calorie deficit as a goal. A simple calculation shows that such added calories can lead to excess energy intake if energy expenditure is otherwise unchanged. According to dietitians and nutritionists, there is no evidence that olive oil served alone and in one sitting is healthier than adding it to meals.

What do the studies on long-term consumption show?

Looking at large epidemiological studies and reviews, it is clear that regular consumption of olive oil has proven benefits, especially when it replaces saturated fats or industrial fats.

• Consumption of olive oil has been associated in studies with lower overall mortality and lower risk of death from cardiovascular disease, cancer or neurodegenerative diseases.
• Systematic reviews have shown that extra virgin olive oil high in polyphenols may have anti-inflammatory and antioxidant effects that reduce the risk of chronic diseases.

However, most of these studies considered total oil use typically spread throughout the day, rather than consuming a large portion at one time. This means that while the oil itself is beneficial, the format and amount fundamentally affect it.