What are the recommendations for daily olive oil consumption?

|Sonia Montero Bianchi
un homme prenant une cuillère d'huile d'olive avant d'aller au travail

What are the recommendations for daily olive oil consumption?

Extra virgin olive oil is a cornerstone of the Mediterranean diet, renowned for its numerous health benefits. But how much should you consume daily to fully enjoy its virtues without overdoing it? Let's explore the experts' recommendations and how to incorporate olive oil into your daily diet.

1. Recommendations from the WHO and nutritionists

According to the World Health Organization (WHO) and nutritionists, the recommended daily intake of extra virgin olive oil is 2 to 3 tablespoons per day , or about 30 to 40 ml .

This quantity allows you to benefit from monounsaturated fatty acids , polyphenols and antioxidants without providing excess calories.

2. Why this quantity?

Extra virgin olive oil is rich in healthy fats , but it is still high in calories: about 90 calories per tablespoon. Moderate consumption helps to:

  • Enjoy its cardiovascular benefits
  • Maintaining a healthy weight
  • Avoid excessive calorie intake

3. How to incorporate olive oil into your diet?

To fully benefit from its properties, it's best consumed raw . Here are a few ideas:

  • For breakfast : a drizzle of olive oil on a slice of wholemeal bread with avocado or tomato
  • At lunchtime : in a mixed salad, on grilled vegetables, or in a homemade vinaigrette
  • At dinner : as a finishing touch to grilled fish, pasta, or soup.

4. Can you cook with olive oil?

Yes, extra virgin olive oil can withstand moderate cooking temperatures thanks to its oxidative stability. However, to best preserve its polyphenols and aromas , it is preferable to use it raw or in gentle cooking methods.

5. What are the benefits of daily consumption?

Regular consumption of extra virgin olive oil provides numerous benefits:

  • Cardiovascular health : reduction of bad cholesterol (LDL) and improvement of arterial health
  • Anti-inflammatory properties : thanks to oleocanthal
  • Protecting the brain : reducing the risk of neurodegenerative diseases
  • Immune system support : strengthening natural defenses
  • Improved digestion : facilitates intestinal transit

6. Which olive oil should I choose?

To fully enjoy the benefits of olive oil, choose a high-quality extra virgin olive oil :

  • Cold-pressed
  • Sourced from unspoiled terroirs
  • Monovarietal (like Manzanilla Cacereña )
  • With clear traceability

7. Are there any contraindications?

Extra virgin olive oil is generally well tolerated. However, in the case of a strict low-calorie diet or specific digestive problems , it is advisable to consult a healthcare professional.

Conclusion

Consuming 2 to 3 tablespoons of extra virgin olive oil daily is a simple and beneficial habit for your health. By choosing a high-quality oil from protected regions like the Sierra de Gata , you'll fully enjoy its benefits while enhancing your dishes.

Questions fréquentes

FAQ: Daily olive oil consumption

1. How much olive oil should I consume per day?

Experts recommend:

  • 2 to 3 tablespoons per day (approximately 30 to 40 ml),
  • preferably raw to preserve its nutritional properties.

2. Is it safe to consume more than 3 tablespoons per day?

Yes, but be mindful of the calorie content. Olive oil is still high in calories (approximately 90 calories per tablespoon). Adjust the amount to your energy needs.

3. Can olive oil replace other fats?

Yes, it can replace:

  • butter,
  • margarine,
  • other less healthy oils.

It offers higher quality fatty acids and beneficial antioxidants.

4. Should olive oil be consumed on an empty stomach?

It's not mandatory, but some recommend a tablespoon on an empty stomach to:

  • to aid digestion
  • stimulate intestinal transit.

5. Which olive oil should I choose for daily consumption?

Opt for extra virgin olive oil:

  • rich in polyphenols,
  • sourced from preserved terroirs,
  • with clear traceability,
  • preferably single varietal like Manzanilla Cacereña.
Selection of extra virgin olive oils

Extra virgin olive oils

Cold extraction

Monovarietal

Sierra de Gata-Hurdes PDO


Découvrez notre sélection d’huiles d’olive Casa Montero y Bianchi, élaborées à partir d’olives Manzanilla Cacereña cultivées en agriculture régénératrice en Sierra de Gata.

 Buy now

Article written by Sonia Montero Bianchi, producer and founder of Casa Montero y Bianchi.
Owner of a family olive grove in Sierra de Gata (Spain), she
mastering each step: manual and mechanical harvesting, extraction < 5h, selection of the rare Manzanilla Cacereña variety and premium bottling.