The trend of drinking olive oil on an empty stomach in the morning and the warnings you need to know.

According to nutritionists, the benefits of olive oil come from its regular use in an overall daily diet, not from drinking it directly in the morning on an empty stomach as many people are doing as a trend.

Consuming olive oil may reduce the risk of cardiovascular disease. (Illustrative image)

Is drinking a spoonful of olive oil as "magical" as rumored?

Recently, many videos and posts have appeared on social media and in some health and beauty groups about "natural beauty secrets" involving drinking a spoonful of olive oil upon waking up on an empty stomach. Many people claim that after a few weeks of applying this method, their skin is brighter, their digestion is "better," and they even "lose belly fat." However, behind this trend are many concerns about the scientific basis and safety of consuming oil directly.

Ms. Le Minh (28 years old, from Ninh Binh) said that she learned about the trend of drinking olive oil in the morning through the social media platform TikTok. Immediately after watching a video sharing about how drinking olive oil helps improve skin and hair, and is good for the gut, she bought some to try.

"To be honest, when I saw people sharing on social media about 'drinking a sip of olive oil every morning for beautiful skin and a slim figure,' I was curious and tried it too. At first, it wasn't very easy to drink, but because I thought it was good for my health, I still tried to maintain it."

"For the first few days, it was very difficult to swallow; I kept choking. To make the olive oil easier to drink, I squeezed some lemon juice into it, and when I drank it, I no longer felt the unpleasant pungent smell of olive oil. After 8 weeks of drinking it, I felt that my facial skin was brighter," Ms. Minh said.

Similarly, Ms. Thanh Nga (32 years old, Ho Chi Minh City) said that her experience was not very pleasant. “I drank olive oil following the 'trend,' but I felt a burning sensation in my stomach, discomfort, and nausea. On the second day, I had stomach pain and diarrhea. Maybe I have gastritis, so it didn't suit me. After that, I stopped drinking it, so I'm not sure if olive oil is as effective as rumored,” Ms. Nga shared.

Interested in beauty and actively participating in diet-and-beauty groups, Ms. Phuong Nhung (from Hai Phong) said that she often reads comments from people in Facebook groups sharing about drinking olive oil directly on an empty stomach, but Ms. Nhung hasn't "dared to try" it yet.

"I'm a little hesitant about the recent trend of drinking olive oil. Many people say that just one spoonful in the morning will give you beautiful skin, a lighter stomach, and a slimmer figure, but I wonder if it's really that 'miraculous.' As for drinking it directly, especially on an empty stomach, I'm still uncertain because I haven't seen any clear evidence. So I'm half-believing, half-doubting. Following the 'trend' is fun, but to be safe, I still need to understand the correct way to use it and not just rely on a few circulating recipes," Nhung confided.

For Ms. Thu Van (42 years old, Hanoi), drinking olive oil in the morning has become a habit for the past year. Although it was difficult to drink at first, she gradually became "addicted" and believes that drinking it on an empty stomach helps "awaken" the digestive system and improve absorption. "Initially, I only drank 5ml, now I've increased it to 10ml every morning. The more I drink, the smoother my body feels, my skin and hair are shiny and beautiful, my digestion is very good, and my belly fat has also decreased," Ms. Van shared.

Many posts on social media share a "natural beauty secret" involving drinking a spoonful of olive oil upon waking up on an empty stomach. (Screenshot)

There is no scientific evidence to suggest that drinking olive oil on an empty stomach offers any significant benefits.

In an interview with Nhan Dan Newspaper regarding this issue, Ms. Le Thi Thu Ha, Head of the Nutrition-Food Safety chuyên môn team at the University of Public Health, stated that olive oil, especially extra-virgin olive oil (EVOO), is a monounsaturated fat and contains many beneficial polyphenols. Numerous studies have shown the benefits of using olive oil as part of a diet (for example, the Mediterranean diet) to reduce cardiovascular risk, regulate blood pressure, improve blood lipid levels, prevent atherosclerosis, prevent cancer, reduce chronic inflammation, manage weight, control blood sugar, and support digestion.

In addition, olive oil has a mild laxative effect, helping to relieve constipation and may protect the stomach lining.

However, according to Master's degree holder Le Thi Thu Ha, there is no convincing scientific evidence that drinking olive oil directly on an empty stomach in the morning offers superior benefits compared to using olive oil during meals (drizzled over salads, lightly stir-fried, dipped in bread, etc.).

Ms. Le Thi Thu Ha, M.A., emphasized that the benefits of olive oil (EVOO) come from its regular use in an overall daily diet – thanks to its oleic acid and polyphenol content – ​​and not from drinking it directly in the morning as many people are doing as a trend.

Additionally, consuming olive oil directly can cause digestive irritation in some people (nausea, diarrhea, heartburn). Many experts recommend using olive oil with food to take advantage of the absorption of fat-soluble vitamins (vitamins: A, D, E, K) and to avoid consuming "empty" calories that can lead to weight gain if overused.

People who need to be cautious when consuming olive oil.

Ms. Le Thi Thu Ha, M.Sc., advises that certain groups of people should be cautious or avoid using olive oil directly or in high doses, specifically:

Individuals with a history of acute/chronic pancreatitis or those recovering from pancreatitis should avoid this diet. A fat-restricted diet is often recommended during the acute phase or requires consultation with a healthcare professional.

For people with lipid malabsorption disorders or intestinal diseases causing diarrhea, extra virgin olive oil may worsen loose stool symptoms.

For those on a calorie-controlled diet (for weight loss), olive oil is very high in calories (900 kcal per 100ml), so consuming it in excess could lead to exceeding calorie intake and hinder weight loss.

According to Master's degree holder Le Thi Thu Ha, to use olive oil properly, users should prioritize using extra-virgin olive oil (EVOO) because it contains more polyphenols, antioxidants, than refined oil; store it in a dark, cool place, away from light to maintain its quality.

Currently, the recommended dietary intake for adults is 20-25% of total energy intake from fat, with unsaturated fatty acids accounting for 11-15% of that energy. Clinical guidelines and descriptions of the Mediterranean diet recommend using approximately 1-4 tablespoons, equivalent to 10-40 ml EVOO/day, as the primary source of fat in the daily diet.

Ms. Thu Ha also shared how to combine the use of olive oil to optimize its benefits, suggesting that olive oil should be used with food, especially with vegetables/ingredients containing fat-soluble vitamins to increase the absorption of vitamins A, D, E, K and carotenoids (for example, drizzling oil on salads, dipping bread, mixing it into boiled vegetables). Drinking olive oil alone does not provide the same absorption advantage as consuming it with meals.

In addition, using olive oil to replace saturated fats such as butter and animal fat, the cardiovascular benefits of olive oil become evident when replacing saturated fats.

DO THOA

Source: https://nhandan.vn/trao-luu-uong-dau-o-liu-khi-bung-doi-vao-buoi-sang-va-nhung-canh-bao-can-biet-post929669.html