How Olive Oil Regulates Hunger Signals

Olive oil isn't just a healthy fat - it plays a key role in controlling hunger. Here's how it works:

• Oleic Acid to OEA Conversion: Oleic acid in olive oil converts into OEA, a compound that signals your brain to feel full.
• Boosts Satiety Hormones: Olive oil increases hormones like PYY, GLP-1, and CCK, which suppress appetite.
• Blood Sugar Regulation: It helps stabilize blood sugar by reducing glucose absorption, preventing hunger spikes.
• Better Than Other Oils: Olive oil’s unique aroma compounds enhance satiety more effectively than oils like rapeseed.

Quick Tips for Using Olive Oil:

• Daily Serving: 2–4 tablespoons of extra virgin olive oil (EVOO) daily.
• Meal Ideas: Drizzle on toast, mix into salads, or use in cooking.
• Timing: Start your day with 1 tablespoon and include it in lunch and dinner for all-day appetite control.

Studies show olive oil not only helps with hunger but may also lower risks of diseases like dementia. For best results, choose high-quality, cold-pressed EVOO stored in dark bottles.

Now, let’s explore how to maximize its benefits and choose the best olive oil.

Olive Oil's Effect on Hunger Hormones

How Oleic Acid Converts to OEA

Olive oil is rich in oleic acid, making up about 92% of its cis monounsaturated fatty acids. This high concentration plays a key role in curbing appetite . Oleic acid is converted into OEA (oleoylethanolamide), which supports fat metabolism by improving fatty acid absorption and boosting β-oxidation . This process sets the stage for the release of hormones that regulate hunger.

Impact on Key Hunger-Regulating Hormones

When consumed, olive oil prompts the intestines to release hormones that help manage appetite:

• Peptide YY (PYY): Oleic acid stimulates the release of PYY, a hormone that helps suppress appetite .
• Glucagon-like Peptide-1 (GLP-1): Extra virgin olive oil (EVOO) significantly raises GLP-1 levels (P<0.001) compared to corn oil .
• Cholecystokinin (CCK): Oleic acid also increases CCK secretion, which aids in appetite control .

"We are excited to find that OEA activates cell receptors that already have been the focus of successful drug development. This gives us hope for a new class of anti-obesity drugs based on the savvy use of natural appetite-controlling mechanisms." – Professor Daniele Piomelli, University of California, Irvine

Supporting Blood Sugar Control

EVOO has been shown to improve blood sugar management after meals, as illustrated in the table below:

These results highlight how better blood sugar regulation can prevent sudden hunger spikes, making it easier to feel full for longer. Additionally, oleic acid slows down gastric emptying (P<0.001), which further extends the sensation of fullness .

Related video from YouTube

Daily Uses for Appetite Control

Boost olive oil's impact on appetite control with smart daily usage.

Daily Serving Size

Take 2–4 tablespoons (30–60 mL) of extra virgin olive oil (EVOO) each day to help manage appetite .

Easy Ways to Add EVOO to Meals

Make EVOO a regular part of your meals to enhance its appetite-regulating properties:

• Breakfast Ideas
  • Replace butter with 1 tablespoon of EVOO on toast (≈120 calories).
  • Stir 1 teaspoon into your coffee for an extra nutrient kick.
  • Drizzle 1 tablespoon over avocado toast for added flavor and benefits.
• Lunch and Dinner Tips
  • Whisk up a vinaigrette using a 3:1 ratio of EVOO to vinegar or lemon juice.
  • Sauté veggies or proteins with 1–2 tablespoons of EVOO.
  • Add a finishing touch to dishes with a light drizzle (about 1 teaspoon).

Best Times to Use EVOO

A study from Murcia, Spain found that people who ate earlier in the day lost more weight - 9.9 kg compared to 7.7 kg - over a 20-week Mediterranean diet .

Suggested Timing:

• Morning: Start your day with 1 tablespoon alongside breakfast to kickstart appetite control.
• Midday: Use 1–2 tablespoons with lunch to help increase OEA levels, a compound linked to appetite regulation .
• Evening: Add 1 tablespoon to dinner to aid metabolism during the night .

Sticking to this schedule can help maintain steady OEA levels, which play a role in natural appetite control .

Up next, learn how to choose the best olive oil for maximum benefits.

sbb-itb-4066b8e

Selecting Quality Olive Oil

Choosing the right olive oil is essential for getting the most out of its health benefits, including its effect on hunger hormones.

Why Extra Virgin Olive Oil Stands Out

Extra virgin olive oil (EVOO) offers more than just great flavor - it helps with appetite control. Studies show that EVOO contains compounds that can reduce glucose absorption in liver cells, which supports better blood sugar levels and helps you feel full longer .

Here’s how EVOO works to support hunger control:

How to Spot High-Quality Olive Oil

To ensure you get the best appetite-regulating benefits, keep an eye out for these key indicators:

• Harvest Date: Opt for oils pressed within the last 12 months .
• Storage Container: Look for oils in dark glass bottles or opaque tins to maintain freshness .
• Certifications: Check for seals from trusted organizations like the California Olive Oil Council (COOC) or the International Olive Oil Council (IOC) .

"Extra-virgin olive oil does not improve with age. Fresher is better, and right out of the mill, olive oil is a fabulous experience."
– Tina Ujlaki, former executive food editor at Food & Wine

Want to test your olive oil? Place a teaspoon in a jar and leave it in sunlight for 1–2 weeks. A fresh oil will keep a neutral aroma .

Big Horn Olive Oil Products

Big Horn Olive Oil offers a great example of high-quality EVOO designed to support appetite control. Their products include:

• Cold-Pressed: Extracted within 2 hours of harvest to retain key bioactive compounds.
• Antioxidant-Rich: Packed with nutrients that promote metabolic health.
• Single-Source Varieties: Ensures consistent quality from bottle to bottle.

Their Estate Reserve Ultra Premium EVOO, priced at $8.99, is a standout option. Each bottle undergoes strict quality testing to guarantee freshness and integrity.

"Heat, air, light, and time will wreck the best olive oil."
– Alexandra Kicenik Devarenne, President of Extra Virgin Alliance

To keep your EVOO at its best, store it in a cool, dark place with the cap tightly sealed. Proper storage helps maintain its beneficial properties.

Safety and Side Effects

Calorie Content

Extra virgin olive oil is calorie-rich, which can be a consideration for weight management. Just one tablespoon (15 mL) packs about 120 calories, all from fats . However, research shows that calories from healthy fats, like those in olive oil, may impact metabolism differently compared to processed fats .

Here’s how olive oil can play a role in weight management:

Medicine Interactions

Olive oil can influence how certain medications work, so it’s essential to consult your healthcare provider before making major dietary changes:

1. Blood Pressure Medications
   Olive oil may lower blood pressure, potentially amplifying the effects of antihypertensive drugs. Regular monitoring of blood pressure is advised if you’re on these medications .
2. Diabetes Medications
   Since olive oil can reduce blood sugar levels, it’s important to work with your healthcare provider to monitor and adjust diabetes medications as needed .
3. Blood Thinners
   Olive oil may slow blood clotting, which could increase the risk of bruising or bleeding when combined with anticoagulants or antiplatelet drugs. Discuss timing and dosage adjustments with your doctor .

Important Tip: If you’re scheduled for surgery, it’s a good idea to stop olive oil supplementation at least two weeks beforehand, as it may affect blood sugar control .

Common Reactions

Most people tolerate olive oil well, but a few may experience minor side effects:

• Digestive Changes: Oleic acid in olive oil can slow down gastric emptying, leading to a temporary feeling of fullness .
• Allergic Reactions: Some individuals may have respiratory symptoms linked to olive tree pollen or delayed skin reactions from topical use .

Conclusion

Main Points Review

Here's a quick look at how olive oil helps control hunger:

Research shows that olive oil's components work in harmony to support appetite control and promote a sense of fullness.

Getting Started

Want to make the most of olive oil's hunger-regulating properties? Start by incorporating high-quality, cold-pressed extra virgin olive oil into your meals. For example, products like those from Big Horn Olive Oil are rich in the compounds that naturally help manage hunger.

Here are a few tips to get started:

• Opt for cold-pressed, fresh olive oil to retain its appetite-regulating benefits.
• Try taking a small amount in the morning to kickstart appetite control for the day.
• Use it in moderation to enjoy its effects without overdoing it.

Related Blog Posts

• How Olive Oil Curbs Hunger Naturally
• 5 Ways Olive Oil Supports Weight Loss
• How Olive Oil Helps Regulate Blood Sugar
• Why Olive Oil Lowers Post-Meal Blood Sugar