Does Olive Oil Cause Weight Gain?

Olive oil, despite being calorie-dense, does not inherently cause weight gain when consumed in moderation. Research shows it can support weight management due to its ability to promote satiety, replace less healthy fats, and align with balanced diets like the Mediterranean diet. Key points include:

• Calories: Olive oil has about 120 calories per tablespoon, similar to other oils.
• Satiety: Its fats help you feel full, reducing overall calorie intake.
• Research: Studies link olive oil consumption to lower weight gain and even weight loss over time.
• Health Benefits: Extra virgin olive oil contains monounsaturated fats and antioxidants that support overall health.

Takeaway: Use olive oil mindfully as part of a balanced diet, and it can aid in weight control rather than contribute to weight gain.

Olive oil is healthy - but it’s not a fat loss food.

Olive Oil Calories and How They Fit in Your Diet

Understanding the calorie content of olive oil can help you make smarter choices in your daily diet. While olive oil is calorie-dense, it can still align with your health goals when used thoughtfully. Let’s dive into the numbers and see how olive oil contributes to nutrition.

How Many Calories Are in Olive Oil?

Extra virgin olive oil contains about 120 calories per tablespoon (15 ml). While this might seem high, it’s consistent with other cooking oils. Registered dietitian Frances Largeman-Roth explains:

"The most common cooking oils contain roughly the same number of calories per serving, which is 1 tablespoon".

Here’s a quick comparison of calories per tablespoon across popular oils:

The differences in calorie counts are minimal, as all oils are primarily fat, providing about 9 calories per gram. Even oils labeled as "light" aren’t lower in calories - they’re simply processed differently.

Managing Calories While Getting Good Nutrition

Incorporating olive oil into a balanced diet comes down to portion control and replacing less healthy fats. Even for those aiming to lose weight, olive oil can fit into your plan when used in moderation.

According to the 2020–2025 Dietary Guidelines, a 2,000-calorie diet allows for around 27 grams of added oils daily. Research also suggests that even a small intake of seven grams of olive oil per day may help minimize weight gain over time. That’s less than a tablespoon - proving that you don’t need large quantities to enjoy its benefits.

Accurate portioning is key, especially when using olive oil for cooking or in salads. Instead of cutting it out entirely, try swapping it for less healthy fats like butter or margarine. As research highlights:

"A long-term increase in olive oil intake was inversely associated with body weight in middle-aged adults in the United States. Conversely, increased consumption of other added fats, such as butter and margarine, was positively associated with body weight".

To maximize the benefits, pair olive oil with a diet rich in vegetables, lean proteins, and whole grains. High-quality extra virgin olive oils, like those from Big Horn Olive Oil, aren’t just about calories - they also provide antioxidants and other beneficial compounds that promote overall health. By practicing portion control, you can enjoy olive oil’s flavor and nutrition without overloading on calories.

What Research Says About Olive Oil and Body Weight

Research consistently shows that olive oil can play a role in managing weight. Several significant studies highlight how incorporating olive oil into your diet may help with weight control.

One review published in the American Journal of Clinical Nutrition analyzed data from 121,119 participants. It revealed that consuming just 7 grams of olive oil daily - roughly half a tablespoon - was linked to reduced weight gain over time.

Another review, which examined 12 randomized controlled trials, found that individuals who included olive oil in their diets experienced decreases in body weight, body mass index (BMI), and waist circumference. Similarly, the SUN Project, a long-term study involving over 22,000 Spanish university graduates, observed that higher olive oil consumption was associated with a lower likelihood of gaining weight.

A 2022 study published in the Journal of the American College of Cardiology analyzed data from more than 32,000 U.S. adults. Researchers found that those with higher olive oil intakes had lower BMI levels. Additionally, for every 10-gram daily increase in olive oil consumption, participants experienced a 7% reduction in total mortality risk, a 13% lower risk of death from cardiovascular diseases, and a 4% lower risk of cancer-related mortality.

Comparative studies using DEXA scans also shed light on olive oil’s advantages. Participants using olive oil lost 80% more fat compared to those using soybean oil. On average, individuals lost 5.3 pounds with olive oil, compared to 2.9 pounds with soybean oil.

Mary Flynn, a nutrition researcher at Brown University, conducted groundbreaking research with breast cancer survivors and noted:

"I believe I published the first study showing that women who were breast cancer survivors lost more weight with my plant-based olive oil diet, which included three tablespoons of extra virgin olive oil per day, compared to a lower-fat diet recommended by the National Cancer Institute".

What This Means for Your Daily Diet

So, how does this research translate to everyday eating habits? Frank Hu, a professor at Harvard University, summarized the findings:

"There is no evidence that increasing olive oil consumption is associated with weight gain. On the contrary, higher consumption of plant-based MUFA such as olive oil and nuts may prevent weight gain and help weight control".

The key takeaway is that replacing other fats with high-quality extra virgin olive oil can help manage weight while reducing the risk of chronic diseases. Studies show that increasing daily servings of other fats - like vegetable oils, butter, or margarine - tends to lead to weight gain. However, the same increase with olive oil is linked to lower weight gain.

For the best results, quality matters. Research highlights that the most noticeable benefits come from extra virgin olive oil, which is rich in monounsaturated fats, antioxidants, and phenolic compounds. High-quality oils, such as those from Big Horn Olive Oil, can be a valuable addition to a balanced diet.

Incorporating 2 to 4 tablespoons of extra virgin olive oil into your daily routine is both practical and effective. One study showed participants lost an average of 5.2 pounds over nine weeks by consuming about 3 tablespoons daily.

Olive oil’s weight management benefits stem from its ability to enhance satiety, control appetite, and increase fat oxidation. These findings challenge the misconception that olive oil contributes to weight gain, proving it can be a helpful ally in a healthy lifestyle.

sbb-itb-4066b8e

Olive Oil in the Mediterranean Diet for Weight Control

The Mediterranean diet is well-known for promoting a healthy weight and lowering the risk of chronic diseases. At the heart of this eating style is extra virgin olive oil (EVOO), which serves as the main fat source and plays a big role in its health benefits.

Core Components of the Mediterranean Diet

This diet emphasizes vegetables, fruits, whole grains, legumes, nuts, and olive oil, while limiting red meat and sweets. One of its key distinctions is the omega-6 to omega-3 ratio, which is 2:1 - much healthier than the Western diet’s 15:1 ratio. This balance helps reduce inflammation and supports weight control.

Fats make up about 25–35% of the total calories in this diet, with olive oil providing the majority of these healthy fats. Typically, people consume around 1 to 4 tablespoons of extra virgin olive oil daily. This not only adds flavor but also boosts the diet’s health benefits.

The Mediterranean diet’s success in weight control lies in its focus on wholesome eating rather than strict calorie counting. A review of 11 randomized controlled trials found that diets enriched with olive oil led to more weight loss compared to standard diets.

Why the Quality of Olive Oil Matters

The type of olive oil you choose can make all the difference. Extra virgin olive oil is prized for being minimally processed, which helps retain its beneficial compounds. Julia Zumpano, RD, LD from Cleveland Clinic, highlights its superiority:

"No other oils can provide as many benefits as extra virgin olive oil can. It's the far superior oil".

EVOO stands out because of its high polyphenol content - over 20 types of polyphenols, to be exact. These compounds not only protect the heart but also reduce inflammation, making EVOO effective for weight management beyond just its monounsaturated fats.

The benefits of high-quality EVOO extend beyond weight control. A 2022 study found that people who consumed more olive oil had an 8% to 34% lower risk of death from disease. Specifically, those with higher olive oil intake were 19% less likely to die from cardiovascular disease and 17% less likely to die from cancer.

Unlike refined olive oils that lose nutrients during processing, extra virgin varieties retain their phenols. Factors like olive variety, harvest timing, and storage methods significantly affect the oil’s nutritional value. For example, brands like Big Horn Olive Oil focus on minimal processing to preserve these compounds.

Incorporating EVOO into your meals is simple and effective. Replace saturated fats with monounsaturated fats from olive oil to achieve modest yet meaningful weight loss. Add it to salads, mix it into pasta or soups, drizzle it over vegetables or pizza, or even use it in baking. For baking, you can substitute olive oil for butter using 1/4 cup plus 1 tablespoon of olive oil for every 1/2 cup of butter. Pairing olive oil with a calorie-conscious, plant-based diet can further amplify its benefits.

When included in the Mediterranean diet, high-quality extra virgin olive oil becomes a key ingredient for managing weight and improving overall health.

Common Myths About Olive Oil and Weight Gain

Despite its well-documented benefits, olive oil is often misunderstood when it comes to weight management. Many of these misconceptions are rooted in outdated diet trends and confusion about different types of fats. Let’s clear up some of the most common myths and take a closer look at how olive oil compares to other fats.

Myth: All Fats Cause Weight Gain

One of the biggest misunderstandings is the idea that consuming any type of fat will inevitably lead to weight gain. This belief gained traction during the low-fat diet craze of the 1980s and 1990s, when cutting fat was seen as the key to better heart health and weight loss.

However, not all fats are the same. Olive oil, for instance, is packed with monounsaturated fats, particularly oleic acid, which has been shown to help regulate appetite and curb overeating. Research backs this up: one study revealed that increasing olive oil intake by just 10 grams per day was associated with a 7% reduction in total mortality risk. Clearly, the type of fat you consume matters.

Myth: Olive Oil Automatically Leads to Weight Gain

Another misconception is that olive oil, being calorie-dense at about 120 calories per tablespoon, inevitably causes weight gain. But weight gain happens when there’s an overall caloric surplus, not from eating a single calorie-rich food.

In fact, studies suggest otherwise. Research published in the American Journal of Clinical Nutrition found that consuming just 7 grams (about half a tablespoon) of olive oil daily was linked to reduced weight gain over time. Even more intriguingly, each additional 7-gram serving per day was associated with a small decrease in body weight - about 0.09 kg. Nutrition expert Mary Flynn from Brown University shared:

I published a study showing that a cooking program featuring my plant-based olive oil recipes in food pantry clients resulted in weight loss over six months, despite no nutrition education in the program. It also led to increased vegetable intake and improved food security.

This demonstrates that incorporating olive oil - even in small amounts - can support weight management, especially when paired with a balanced diet.

How Olive Oil Stacks Up Against Other Fats

To better understand olive oil’s role in weight management, let’s compare it to other common fats. This side-by-side look highlights why olive oil stands out:

Research shows that replacing butter, margarine, or other vegetable oils with olive oil is associated with less weight gain. In contrast, increasing consumption of other fats, like butter and margarine, tends to result in weight gain. As one study noted:

A long-term increase in olive oil intake was inversely associated with body weight in middle-aged adults in the United States. Conversely, increased consumption of other added fats, such as butter and margarine, was positively associated with body weight.

Butter, which is more than 80% fat and contains about 52% saturated fat, is a stark contrast to olive oil’s healthier monounsaturated fat profile. Margarine, while containing around 33% polyunsaturated fats, lacks the additional benefits of olive oil, such as improved heart health, better immune function, and enhanced blood sugar control.

This comparison makes it clear: adding extra virgin olive oil to your meals isn’t just a flavorful choice - it’s a smart one for maintaining a healthy weight, provided it’s part of a balanced eating plan.

Conclusion: Using Olive Oil in a Healthy Diet

Contrary to outdated beliefs, olive oil doesn’t lead to weight gain when included in a balanced diet. Instead, it can be a key part of a healthy lifestyle, especially when used as a smart replacement for less nutritious fats.

The 2020–2025 Dietary Guidelines for Americans suggest limiting added oils to just under 2 tablespoons (27 grams) per day for a 2,000-calorie diet. Swapping unhealthy fats for olive oil not only supports weight management but also enhances overall health.

One of olive oil’s standout qualities is its high oleic acid content (55%–83%), which can naturally curb appetite. Dr. Melina Jampolis highlights its benefits:

"The fats in olive oil are very healthy and they can help with insulin resistance, and it's rich in antioxidants." - Melina Jampolis, MD

When choosing olive oil, quality matters. Extra virgin olive oil (EVOO) retains more antioxidants and nutrients compared to refined options. For example, EVOO with a phenol content above 366 mg/kg has shown better weight loss benefits than refined olive oil, which contains only 2.7 mg/kg of phenols. Brands like Big Horn Olive Oil prioritize minimal processing to preserve these nutritional advantages.

Incorporating olive oil into your meals is simple. Use it as a base for salad dressings with balsamic vinegar, drizzle it over roasted veggies, or take 1–2 tablespoons daily as part of your routine. Some even consume a tablespoon on an empty stomach to give their metabolism a boost. These practices align with the principles of the Mediterranean diet, which is rich in olive oil and renowned for its health benefits.

Interestingly, women on an olive oil–rich Mediterranean diet have been shown to consume more calories yet lose more weight compared to those on traditional low-fat diets. It’s a powerful example of how olive oil can be a central component of a healthy, weight-conscious eating plan.

FAQs

How can I use olive oil in my diet without consuming too many calories?

To make the most of olive oil without packing on extra calories, aim for 1–2 tablespoons per day. Be mindful of your portions and try incorporating it into your meals in simple, flavorful ways, such as:

• Drizzling it over salads or roasted veggies
• Using it for sautéing instead of butter or margarine
• Mixing a small amount into marinades or dips

While olive oil is rich in healthy fats, it’s also calorie-dense. The key is moderation. When used thoughtfully, it can add flavor and support a well-rounded diet without tipping the scale.

Why is extra virgin olive oil considered better for weight management than other types of olive oil?

Extra virgin olive oil (EVOO) is a popular choice for those focusing on weight management, thanks to its unrefined nature and the abundance of polyphenols and antioxidants it retains. These compounds not only support overall well-being but may also play a role in helping regulate metabolism.

Another benefit of EVOO is its ability to promote thermogenesis - a natural process where the body produces heat and burns calories. On top of that, the healthy fats in EVOO can help keep you feeling satisfied for longer, which may curb overeating. Adding EVOO to your meals is a delicious and thoughtful way to support a balanced diet while working toward a healthy weight.

Does olive oil contribute to weight gain or support a healthy diet?

Olive oil, when used in moderation, can be a wholesome addition to your diet without leading to weight gain. Packed with monounsaturated fats that are beneficial for heart health and antioxidants that may help combat inflammation, it offers more than just flavor.

Research indicates that including olive oil in a balanced eating plan - like the Mediterranean diet - can support weight management and reduce the risk of chronic conditions such as heart disease and diabetes. That said, olive oil is calorie-rich, so portion control is key. Sticking to about 1–2 tablespoons daily allows you to reap its health perks without overloading on calories.

Related posts

• How Olive Oil Curbs Hunger Naturally
• 5 Ways Olive Oil Supports Weight Loss
• 5 Reasons Olive Oil Supports Weight Loss Better Than Canola
• Monounsaturated Fats in Olive Oil: Weight Loss Benefits