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Explores the health benefits of olive oil consumption: Insights from a dietician.

Mediterranean diet's key component, colloquially known as 'liquid gold', raises morning use question. Biologist and nutritionist Concetta Montagnese offers her perspective.

Considers Olive Oil Consumption for Health Benefits: Nutritionist's Perspective
Considers Olive Oil Consumption for Health Benefits: Nutritionist's Perspective

Taking the Morning Oil Dive: Extra Virgin Olive Oil on an Empty Stomach

Explores the health benefits of olive oil consumption: Insights from a dietician.

While posted videos and fervent testimonials on social media have taken the wellness world by storm, the question remains: should you be drinking extra virgin olive oil on an empty stomach in the morning to reap its benefits? For the scoop, we went straight to the source, Concetta Montagnese, a biologist and nutritionist at Italy's Institute of Food Sciences of the CNR.

The perks of extra virgin olive oil (EVOO)

Spoiler alert: EVOO packs a surprising health punch. Concetta confirms that this olive oil friend is a powerhouse of anti-inflammatory goodness. "This golden goodness helps fight off cardiovascular diseases and diabetes thanks to its monounsaturated fatty acids, oleic acid, and polyphenols - especially oleocanthal," she explains. "Additionally, it's loaded with vitamin E for a healthy immune system and skin, and sporting antioxidant compounds that keep cells young." Plus, studies have made a strong case that a high consumption of EVOO may help prevent certain cancers.

The olive oil debate: extra virgin vs regular

If you're purchasing EVOO, make certain it's...well, extra virgin. Why? Its higher concentration of vitamins and antioxidants make it a more potent player for achieving optimal health.

Is drinking EVOO daily really a thing?

To reap the full benefits, swallowing more than 20 grams per day (that's about two tablespoons) is recommended. Although the effects seem to be more potent as the intake increases, you'll want to factor in its high calorie content. Concetta explains the Italian guidelines suggest consuming between 20 to 40 grams per day - about two to four tablespoons - as part of a balanced diet, taking nutritional values and food composition into consideration. Keep in mind that EVOO consists of 99% fats - good fats that keep your body healthy and are crucial for proper metabolism function.

The great olive oil debate: empty stomach or nourishing dishes?

Despite the sirens' calls of social media, there’s no evidence that consuming EVOO first thing in the morning on an empty stomach is superior. While the consumption throughout the day keeps the body healthy, combining it with specific foods can help boost the absorption of important compounds like antioxidants in tomatoes. Claims of morning elixirs and empty stomach magic potions have gained traction, but solidifying healthy Mediterranean diet habits should be enough to get maximum benefits, including using your precious oil as a condiment.

So, is it worth giving this trend a try?

The choice is up to you! If you're intrigued by the prospect of digestive, metabolic, or detox support - or a morning energy boost - consider adding a tablespoon of EVOO to your routine. Monitor your body's reaction before diving headfirst into bigger quantities. Remember, balance is key!

Shop the Vine

Alziari Extra Virgin Olive Oil, 500ml

£20 Waitrose

Frantoio Muraglia Intense Fruity Extra Virgin Olive Oil in Sardine Terracotta Bottle

£43 Sous Chef

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**

FYI, Drinking EVOO may support digestion and metabolic health, but there is limited scientific evidence specifically backing up the practice of drinking it on an empty stomach for these benefits. You may also find digestive discomfort when incorporating it into your morning routine. Individual results vary, and it's essential to start with small amounts and observe your body's response.

  1. Concetta Montagnese, a biologist and nutritionist at Italy's Institute of Food Sciences of the CNR, explains that extra virgin olive oil (EVOO) is a powerhouse of anti-inflammatory goodness, packed with monounsaturated fatty acids, oleic acid, polyphenols, vitamin E, antioxidant compounds, and may help prevent certain cancers.
  2. When purchasing EVOO, it's important to ensure it's extra virgin because its higher concentration of vitamins and antioxidants make it more potent for achieving optimal health.
  3. According to Concetta, to reap the full benefits of EVOO, consuming between 20 to 40 grams per day, or about two to four tablespoons, is recommended as part of a balanced diet, considering nutritional values and food composition.
  4. While there's no evidence that consuming EVOO first thing in the morning on an empty stomach is superior, combining it with specific foods can help boost the absorption of important compounds like antioxidants in tomatoes. However, solidifying healthy Mediterranean diet habits should be enough to get maximum benefits, including using your precious oil as a condiment.

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