6 side effects of consuming olive oil every day

In recent years, olive oil has gained popularity as a staple in many diets due to its numerous health benefits. Historically, olive oil use has its roots in ancient Mediterranean civilizations like Greece, Italy, and Spain, where it was prized for its culinary, medicinal, and cultural significance. Powerpacked with fats and its anti-inflammatory and antioxidant effects, olive oil is now considered a healthy choice. However, while olive oil has become a global phenomenon, included in diets worldwide, there are downsides to its consumption. However, olive oil too has its side effects. Here are some hidden long-term health risks associated with excessive olive oil use in our daily diets.

Heart issues

Nutritionists say that refined or partially hydrogenated olive oils have altered molecular structure, which lowers their Omega-3 fatty acid content, thus reducing its benefits. This, combined with excessive use, reduces good cholesterol levels and spikes bad cholesterol. Such an elevation may increase your risk of heart disease and its related complications in the long run. Also, excessive olive oil consumption can cause lowered blood pressure levels, making people vulnerable to side effects like dizziness, stroke and kidney failure.

Significant drop in blood sugars

According to Shraddha Maheshwari, Consultant Neurosurgeon, S L Raheja Hospital (A Fortis Associate), Mumbai, “Olive oil causes increased insulin resistance, thereby dropping blood glucose levels and can make you prone to complications like hypoglycemia, sweating, tremors, and physical weakness. This is especially dangerous for diabetics, which is why diabetics should limit their intake of olive oil or avoid it altogether.”

Gut health

Olive oil is loaded with fats and calories, as much as 120 calories per tablespoon (15 ml). In excess, this high fat content is not digested well by the body, which risks upsetting the digestive system, leading to problems like diarrhea and gallstones. Also, high-fat foods contribute to putting on body weight.

Weight accumulation and metabolic risks

According to Dr. Geetika Mittal Gupta, Medical Director, Founder, Isaac Luxe, “Despite its reputation for being rich in heart-healthy monounsaturated fats, an overindulgence in olive oil can result in weight gain due to its high caloric content—approximately 120 calories per tablespoon. Frequent overindulgence can contribute to weight gain, increased visceral fat, and heightened risks of metabolic syndrome, which includes hypertension, dyslipidemia, which poses a significant risk for cardiovascular and coronary artery disease, and insulin resistance.”

Diarrhoea

The consumption of excessive quantities of olive oil can potentially disrupt the digestive process, leading to discomfort such as bloating, flatulence, and possibly diarrhoea for some individuals. It is imperative to regulate consumption levels to preserve optimal digestive function. Variety in your fat sources is essential to keep your gut happy.

Nutrient imbalance and cardiovascular impact

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

How do you reduce the ill effects of olive oil?

Diet is always about making smart choices and at balanced levels. When consuming olive oil try to:
Focus on the quality of oil; unrefined, preferably cold-pressed extra virgin olive oil should be the choice.
Always be mindful of individual sensibilities. Like everything else, olive oil may not be well tolerated by some people.
The recommended daily intake of olive oil is 2 teaspoons.
Instead of using it in regular foods, try to drizzle a few drops of olive oil over salads or use it to sauté veggies to get the most of its health benefits and avoid complications from overconsumption.
Olive oil is a star ingredient in healthy eating, but moderation and quality matters. Use it wisely to reap its benefits without the long-term downsides.