Social media says a spoonful of olive oil before a meal can tame your blood sugar. The olive oil shot trend is everywhere, but what does the science actually say? A new mouse study from Kyoto University offers a clue, and experts are urging caution before anyone adds a daily shot to their routine.
What Is the Olive Oil Shot Trend?
The idea is simple: drink a small amount of olive oil, sometimes mixed with lemon, pepper or turmeric, before eating carbohydrates to blunt the spike in blood glucose. According to Medical News Today, the trend now has some early science behind it, but not enough to recommend it.
What the New Study Found
The research, published in the journal Diabetes and led by Kyoto University researchers with senior author Daisuke Yabe, MD, gave mice olive oil 15 minutes before an oral glucose tolerance test. Control groups received water first or olive oil after the glucose. The oil dose was 5 mL per kilogram of body weight, which experts said is much larger than typical human intake.
Olive oil given before glucose produced a smaller early rise in blood sugar and delayed stomach emptying. The effect also appeared in mice with type 2 diabetes and severe insulin deficiency. Gut hormones, including glucagon, GIP and GLP-1, rose earlier and more sharply within 15 to 30 minutes. Dietitian Jennifer Pallian noted that this happened without a big rise in insulin, suggesting slower stomach emptying drove the improvement.
Why Experts Say Don’t Rush to Try It
Several specialists urged caution:
- Animal results may not carry over. Pallian pointed to a small human crossover study of six men with type 2 diabetes, where 30 mL of olive oil 30 minutes before a carb-rich meal slowed stomach emptying and delayed the glucose rise. She said there is “no established additional benefit to consuming 1-2 tablespoons as a standalone daily shot” compared with using the same amount in meals.
- Long-term effects are unknown. Gastroenterologist Edmundo Rodriguez-Frias, MD, said the study cannot show durable effects on HbA1c, weight, cardiovascular outcomes or medication needs.
- Add-ins are unproven. He added, “There is no good evidence that adding these ingredients makes olive oil shots more effective for blood sugar control,” referring to lemon, pepper and turmeric.
- Calories add up. Noah Praamsma, MS, RDN, noted that oil has about 120 calories per tablespoon, all from fat.
Possible Downsides
No studies have examined the risks of olive oil shots specifically. Lemon juice is acidic and can contribute to dental erosion. Concentrated fat can cause nausea, cramping or loose stools, and may worsen reflux, while turmeric may upset the stomach. A smaller early glucose spike also does not necessarily mean better insulin sensitivity.
A Better Way to Enjoy Olive Oil
Olive oil itself has a strong track record. It is rich in monounsaturated fat and polyphenols and has been linked to better cholesterol, blood pressure and insulin sensitivity. A 2022 JACC study associated more than 7 grams a day with lower mortality, and swapping butter, margarine or mayonnaise for olive oil was linked to an 8% to 34% lower all-cause mortality risk. The experts’ advice is to use it in meals in place of less healthy fats and account for the calories. For blood sugar, they also pointed to legumes, non-starchy vegetables and protein- and fiber-rich plant foods such as tofu, tempeh and edamame.
The Takeaway
The olive oil shot is an interesting lab finding, not a proven health hack. If you manage diabetes or take medication, talk to your doctor or dietitian before changing how you eat. This article is for information only and is not medical advice. For more on healthy eating, see our flu season and wellness guide.
