Introduction:
Olive oil is a staple in many kitchens, prized for its flavor, versatility, and health benefits. It’s a source of heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds, and has been linked to lower risk of chronic diseases, such as cancer, diabetes, and cardiovascular disease. However, like any food or ingredient, olive oil can have downsides when used in excess or in certain ways. In this post, we’ll explore some of the potential side effects of olive oil in cooking, and provide practical tips to help you minimize risks and maximize benefits.
Digestive Issues:
Olive oil is a rich source of fat, and consuming too much of it can lead to digestive issues, such as diarrhea, bloating, and indigestion. These symptoms may be more pronounced in people with sensitive stomachs or digestive disorders, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). One reason for this is that olive oil stimulates the production of bile, which helps break down fats, but can also irritate the gut lining in some people. Another factor is that some types of olive oil are more acidic or contain higher levels of polyphenols, which can also trigger digestive discomfort in sensitive individuals.
Weight Gain:
While olive oil is a healthier fat option than many other cooking oils, it still contains calories, and excessive intake can lead to weight gain. One tablespoon of olive oil provides about 120 calories, which can add up quickly if you’re not careful with portion sizes. Additionally, research suggests that consuming high amounts of fat, regardless of the source, can interfere with satiety signals in the brain and lead to overeating. To avoid this, use olive oil in moderation, and pair it with other healthy and filling foods, such as vegetables, whole grains, and lean proteins.
Oxidative Stress:
Olive oil is a rich source of antioxidants, but when heated to high temperatures, it can undergo oxidative damage and produce harmful compounds, such as free radicals and aldehydes. These compounds can contribute to oxidative stress in the body, which has been linked to various health issues, such as inflammation, aging, and cancer. To minimize the risk of oxidative stress, use olive oil for low-heat cooking or in cold applications, such as salad dressings or dips. For high-heat cooking, use oils with a higher smoke point, such as avocado oil or ghee.
Reduced Nutrient Absorption:
Olive oil is a fat-soluble nutrient, meaning that it can enhance the absorption of fat-soluble vitamins and antioxidants from other foods, such as vitamin A, D, E, and K, and carotenoids. However, consuming too much olive oil can also interfere with the absorption of other nutrients, such as iron and calcium, which are essential for bone health and other functions. This is because the fat in olive oil can bind to these minerals and prevent them from being properly absorbed by the body. To avoid this, use olive oil in moderation and pair it with a varied and balanced diet that includes plenty of nutrient-rich foods.
Practical Tips to Minimize Risks:
- Use olive oil in moderation, and choose high-quality, extra-virgin oil that has been cold-pressed and stored properly.
- Avoid overheating olive oil, and use it for low-heat cooking or in cold applications, such as dressings, dips, or marinades. If you need to use oil for high-heat cooking, consider using oils with a higher smoke point, such as avocado oil, ghee, or grapeseed oil.
- Pair olive oil with other nutrient-rich foods, such as vegetables, whole grains, and lean proteins, to enhance its health benefits and prevent overconsumption.
- Be mindful of portion sizes, and measure your intake with a teaspoon or tablespoon to avoid excess calories and fat.
- If you have a sensitive stomach or digestive disorder, start with a small amount of olive oil and gradually increase it over time to gauge your tolerance. You may also consider consulting a registered dietitian or gastroenterologist for personalized advice.
- Store olive oil in a cool, dark place away from light, heat, and air, and use it within its expiration date to ensure freshness and quality.
Conclusion:
Olive oil is a healthy and flavorful cooking oil that offers numerous benefits for our health and wellbeing. However, like any food or ingredient, it can have side effects when used in excess or in certain ways. By understanding the potential drawbacks of olive oil and following the practical tips we’ve shared, you can enjoy its benefits while minimizing risks and optimizing your health. Remember to choose high-quality oil, use it in moderation, and pair it with a balanced and varied diet for the best results.
Sources:
- Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. Nutrients. 2012 Nov;4(12):1989-2007. doi: 10.3390/nu4121989. PMID: 23201843; PMCID: PMC3545982.
- Eslamparast T, Zamani F, Hekmatdoost A. Effects of olive oil on metabolic parameters and immune system: A review. J Res Med Sci. 2018;23:102. doi:10.4103/jrms.JRMS_233_18
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461. doi:10.2903/j.efsa.2010.1461
- Bach-Faig A, Berry EM, Lairon D, et al. Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutr. 2011;14(12A):2274-2284. doi:10.1017/S1368980011002515
- Pimpin L, Wu JHY, Haskelberg H, et al. Is butter back? A systematic review and meta-analysis of butter consumption and risk of cardiovascular disease, diabetes, and total mortality. PLoS One. 2016;11(6):e0158118. doi:10.1371/journal.pone.0158118
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage (ID 1333, 1638, 1639, 1696, 2865), maintenance of normal blood HDL cholesterol concentrations (ID 1639), maintenance of normal blood pressure (ID 3781), “anti-inflammatory properties” (ID 1882), “contributes to the upper respiratory tract health” (ID 3468), “can help to maintain a normal function of gastrointestinal tract” (3779), and “contributes to body defences against external agents” (ID 3467) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2011;9(4):2033. doi:10.2903/j.efsa.2011.2033
- Health and Safety Executive. Cooking oils and fats – guidance for employers on managing the risks. 2018. Accessed February 9, 2023. https://www.hse.gov.uk/pubns/guidance/crue13.pdf
- Martínez-González MA, Toledo E, Aros F, et al. Extravirgin olive oil consumption reduces risk of atrial fibrillation: the PREDIMED (Prevención con Dieta Mediterránea) trial. Circulation. 2014;130(1):18-26. doi:10.1161/CIRCULATIONAHA.113.006921
- Frankel EN. Lipid oxidation: mechanisms, products and biological significance. J Am Oil Chem Soc. 1984;61(12):1908-1917. doi:10.1007/BF02541684
Dr. Delores is expert in child behavior and psychology and has knowledge of various medical domains.
She also has raised her three children and trains many at her clinic. She is lead contributor on our website