When you dive into extra virgin olive oil, you’ve likely come across various health benefits of this “liquid gold.” Olive oil contains healthy fats and antioxidants that can contribute to a healthy diet. However, many people wonder how much olive oil they can eat per day to fully enjoy these benefits. So, how much olive oil can you eat per day?
How much olive oil can you eat per day?
While there are no exact guidelines for the amount of olive oil you should consume daily, some guidelines can help determine the right amount. For example: is eating a spoonful of olive oil every day healthy?
Most health organizations like the Dutch Nutrition Centre recommend consuming about three tablespoons for women (around 40 ml) and four to five tablespoons for men (around 65 ml) of olive oil per day. It’s important to remember that olive oil is a fat, and excessive consumption can lead to weight gain and other health issues.
It’s also important to remember that not all types of olive oil contain the same amount of nutrients. Extra virgin olive oil is the best option because it is less processed and contains more antioxidants, polyphenols, healthy unsaturated fats, and other nutrients than other types of olive oil. In short, it’s essential to make sure your olive oil is healthy!
Is a spoonful of olive oil every day healthy?
Ok, that’s a more specific question we often get asked. There is research that tracked the diets of over 90,000 participants for 28 years. The conclusion: people who include olive oil in their diet have a 20% lower risk of heart disease, 17% lower risk of cancer, and 29% lower risk of neurodegenerative diseases. Half a tablespoon is already enough, but the best effect is achieved with the aforementioned 3 tablespoons for women and 5 to 6 tablespoons for men.
So, is a spoonful of olive oil every day healthy? Yes, half a tablespoon already works wonders. Of course, it’s essential that it fits into your diet. Tip: take a good look at the Mediterranean diet.
The Mediterranean diet
If you are looking for a specific diet or meal plan, it’s important to consider the amount of olive oil that fits into it. For example, the Mediterranean diet, which is rich in olive oil and other healthy fats, generally recommends consuming 2-4 tablespoons (30-60 ml) of olive oil per day.
It’s also important to remember that olive oil is not a magic solution for a healthy diet. It is just part of a healthy lifestyle and should be combined with a varied diet rich in fruits, vegetables, whole grains, proteins, and other healthy foods.
Let’s go olive oil!
So, how much olive oil can you eat per day? Three tablespoons (40 ml) of extra virgin olive oil per day is generally a good guideline to follow to enjoy the health benefits of olive oil. However, it’s important to understand the nutritional value of olive oil and to consume it in moderate amounts as part of a healthy diet. Then you can go a long way with a 5-liter can of olive oil. Prefer an olive oil bottle over a can of olive oil? That works too! As long as it’s Greek olive oil. How much olive oil can you eat per day? Check!
