Does consuming olive oil before meals help lower blood sugar?
The idea of consuming a spoonful of olive oil before meals to help stabilize blood sugar levels has recently gained popularity. Is there a scientific basis for this practice?
Nutrition experts point out that there is some scientific foundation behind this notion, as fats can alter the speed at which the body digests carbohydrates. Some small studies have shown that extra virgin olive oil may limit postprandial blood sugar spikes.
Nobian Gatlin, a dietitian at Houston Methodist Hospital, explains that consuming olive oil before a meal may slow the rate of post-meal blood sugar rise. This is because olive oil can delay gastric emptying, thereby slowing the breakdown and absorption of carbohydrates. Some research also suggests that olive oil may influence how the body handles blood sugar after a meal; meals containing extra virgin olive oil have been associated with lower blood sugar spikes and higher levels of insulin and GLP-1 hormone, which helps regulate blood sugar.
However, the practice of taking a dose of olive oil before every meal is not conclusively supported by scientific evidence. Dietitian Pamela Metry notes that the evidence is limited and does not show that this practice provides meaningful long-term benefits. In fact, a recent review concluded that olive oil consumption did not significantly improve blood sugar, insulin, hemoglobin A1c, or overall insulin resistance. It is important to note that studies on olive oil have examined it as part of a meal, not as a separate dose taken beforehand.
Rather than treating olive oil as a dietary supplement, there is stronger evidence for incorporating it as part of a comprehensive, nutritious diet. This is exemplified by the Mediterranean diet, which emphasizes vegetables, fruits, legumes, whole grains, nuts, fish, and unsaturated fats like olive oil, and is associated with a significant reduction in the risk of cardiovascular disease.
To improve blood sugar control, it is recommended to build balanced meals containing fiber-rich carbohydrates, protein, and healthy fats, rather than relying on a pre-meal olive oil dose. Following a Mediterranean-style diet rich in olive oil, vegetables, fruits, fish, and nuts is also advised, as it offers proven benefits for blood sugar control and heart health.
In conclusion, while a dose of olive oil may slow the initial rise in blood sugar, the evidence does not support its use as an effective long-term means of blood sugar control. The most effective approach is to include olive oil as part of a healthy, balanced diet, within the context of the Mediterranean dietary pattern, which has demonstrated numerous benefits.
