6 Side Effects of Consuming Olive Oil Every Day

While olive oil is celebrated for its numerous health benefits, excessive consumption can lead to long-term health issues such as heart problems, hypoglycemia, digestive disorders, and weight gain. To avoid these risks, it is essential to consume olive oil in moderation and choose high-quality, unrefined extra virgin varieties.

In recent years, olive oil has become a staple in many diets, primarily due to its impressive health benefits. Historically, its use dates back to ancient Mediterranean civilizations such as Greece, Italy, and Spain, where it was valued for its culinary, medicinal, and cultural significance. Packed with healthy fats, anti-inflammatory, and antioxidant properties, olive oil is now considered a healthy choice. However, excessive use of olive oil can have its side effects, and here are some hidden long-term health risks associated with its overconsumption.

Heart Issues

Nutritionists say that refined or partially hydrogenated olive oils have altered molecular structures, which reduces their Omega-3 fatty acid content and diminishes their benefits. Excessive consumption of such oils lowers good cholesterol levels while raising bad cholesterol levels. This imbalance can increase the risk of heart disease and related complications over time. Additionally, overconsumption of olive oil can reduce blood pressure, making individuals vulnerable to side effects such as dizziness, strokes, and kidney failure.

Significant Drop in Blood Sugar

According to Shraddha Maheshwari, Consultant Neurosurgeon at S.L. Raheja Hospital in Mumbai, olive oil can increase insulin resistance, lowering blood glucose levels, and making individuals prone to complications such as hypoglycemia, sweating, tremors, and weakness. This can be particularly dangerous for diabetics, which is why they should either limit or avoid olive oil in their diets.

Gut Health

Olive oil is rich in fats and calories, with approximately 120 calories per tablespoon (15 ml). Excessive consumption of this high-fat content can overwhelm the digestive system, leading to problems such as diarrhea and gallstones. Additionally, high-fat foods contribute to weight gain, which can further complicate digestive health.

Weight Gain and Metabolic Risks

According to Dr. Geetika Mittal Gupta, Medical Director and Founder of Isaac Luxe, despite its reputation for being rich in heart-healthy monounsaturated fats, excessive olive oil consumption can lead to weight gain due to its high caloric content — about 120 calories per tablespoon. Regular overconsumption may result in weight gain, increased visceral fat, and a heightened risk of metabolic syndrome, including hypertension, dyslipidemia, which raises the risk of cardiovascular diseases and coronary artery diseases, and insulin resistance.

Diarrhea

Excessive consumption of olive oil can disrupt the digestive process, leading to discomfort such as bloating, flatulence, and possibly diarrhea for some individuals. Regulating consumption is essential to maintain optimal digestive function. It’s important to vary fat sources in your diet to keep your gut healthy.

Nutrient Imbalance and Cardiovascular Impact

Over-relying on olive oil for cooking or dressing salads can lead to an imbalance in essential nutrients, particularly Omega-6 and Omega-3 fatty acids, which are crucial for brain and heart health. Excessive consumption can also increase triglyceride levels, contributing to atherogenic dyslipidemia.

How to Reduce the Negative Effects of Olive Oil

A balanced diet is always about making smart choices. When consuming olive oil, consider the following:

• Focus on the quality of the oil: choose unrefined, cold-pressed extra virgin olive oil.
• Always be mindful of individual sensitivities; not everyone may tolerate olive oil well.
• The recommended daily intake of olive oil is about 2 teaspoons.
• Instead of using it in every meal, drizzle a few drops of olive oil over salads or use it to sauté vegetables to reap its health benefits while avoiding the risks of overconsumption.

Olive oil is a star ingredient in healthy eating, but moderation and quality matter. Use it wisely to enjoy its benefits without facing the long-term downsides.