Oil pulling, an ancient Ayurvedic technique, involves swishing a tablespoon of oil (typically coconut or sesame) inside the mouth for several minutes before spitting it out. Intermittent fasting is a modern dietary pattern that restricts the window of time when a person consumes food. These two practices often intersect, leading to the question: does oil pulling disrupt the metabolic state achieved during a fast? The answer depends on the distinction between consumption and expulsion, and whether trace absorption of fat triggers a significant metabolic shift.
Defining the Metabolic State of Fasting
A true fasted state is defined by specific metabolic conditions, primarily the suppression of the hormone insulin. When insulin levels are low, the body transitions from burning glucose to utilizing stored body fat for energy in a process called ketosis. This metabolic shift is the goal of most intermittent fasting protocols.
Consuming any substance that causes a noticeable spike in insulin effectively “breaks” the fast. While technically any caloric intake ends a strict fast, many fasters follow a practical threshold to maintain metabolic benefits. This tolerance is typically considered to be below 50 calories. The type of calorie matters, as carbohydrates and proteins are much more likely to trigger an insulin response than pure dietary fat.
Caloric Analysis: Swishing Versus Swallowing
The caloric content of the oil used in oil pulling is a significant factor. A single tablespoon of coconut or sesame oil, the most common choices, contains approximately 120 calories, entirely derived from fat. This amount is well above the informal 50-calorie limit often used as a guideline for maintaining a fasted state.
The critical distinction is that the oil must be entirely expelled from the mouth, not swallowed. Since oil pulling involves swishing the oil for up to 20 minutes and then spitting it out, the vast majority of those 120 calories are discarded. Accidental or residual ingestion is nearly unavoidable. However, the amount of oil that remains after thoroughly spitting is considered negligible for general intermittent fasting goals focused on weight management and blood sugar control.
Impact on Autophagy and Insulin Response
While fat calories have a minimal impact on insulin compared to carbohydrates, the question remains whether trace absorption of oil interrupts the deeper goals of fasting. Fasting is a primary trigger for autophagy, a process where the body cleans out and recycles damaged cell components. This process is highly sensitive to nutrient signaling, particularly amino acids and insulin.
For those fasting specifically to maximize autophagy, the goal is zero-calorie intake, making even the smallest absorbed amount of oil a potential concern. Although fat absorption through the oral mucosa is minimal, it introduces a small amount of fatty acids into the bloodstream. Current understanding suggests that for most people practicing intermittent fasting for metabolic health, the trace amount of fat absorbed from correctly performed oil pulling is insufficient to significantly raise insulin or halt fat-burning. Individuals pursuing prolonged or therapeutic fasts where autophagy is the main priority may choose to avoid oil pulling entirely to ensure the strictest possible fasted state.