Adding extra virgin olive oil (EVOO) to morning coffee has emerged as a popular wellness practice, blending the daily ritual of caffeine consumption with the health associations of the Mediterranean diet. This trend, often paired with claims of enhanced satiety and prolonged energy, has captured the interest of health-conscious consumers looking to upgrade their standard cup of coffee. The resulting beverage is a rich, emulsified drink that seeks to combine the stimulant properties of coffee with the nutritional profile of high-quality olive oil. The practice represents a modern fusion of culinary traditions and current dietary trends focused on healthy fats.
Understanding the Olive Oil Coffee Trend
The concept of adding fat to coffee is not entirely new, drawing parallels to the established “Bulletproof” style that incorporates butter and coconut oil derivatives. The olive oil variation gained significant mainstream attention following its commercial introduction by a major coffee chain, inspired by the traditional Mediterranean habit of consuming a spoonful of olive oil daily. This trend integrates an ingredient associated with longevity into a routine beverage.
For preparation, simply pouring oil into hot coffee is ineffective, as the liquids will separate immediately. To create the desired smooth texture and mouthfeel, the oil and coffee must be thoroughly emulsified, typically achieved by blending or frothing them at high speed. The recommended amount generally involves adding about one tablespoon of high-quality extra virgin olive oil to the brew.
The blending process creates a stable mixture with a creamy, velvety texture, preventing the oil from pooling on the surface. This emulsification transforms the drink into a cohesive, enriched beverage. The oil also imparts a unique, savory note to the coffee, a flavor profile often paired with oat milk in commercial versions.
Evaluating the Claimed Health Advantages
One primary benefit claimed is enhanced satiety and more sustained energy release. The monounsaturated fats (MUFAs) in EVOO, specifically oleic acid, are digested slowly compared to carbohydrates, which delays the return of hunger. This slower digestion rate helps moderate caffeine absorption, potentially mitigating the sudden energy spike and subsequent crash often associated with drinking black coffee on an empty stomach.
Oleic acid, which makes up a large portion of the fat in EVOO, influences appetite regulation. Studies suggest that the oleic acid content of a meal can increase the post-prandial response of oleoylethanolamide (OEA), a compound that signals fullness and may lead to a reduction in energy intake at subsequent meals. Research comparing MUFAs like oleic acid with other fats, such as polyunsaturated fatty acids (PUFAs), indicates that PUFAs may exert a stronger control over post-ingestive satiety.
Extra virgin olive oil is also a rich source of polyphenols, powerful antioxidants that contribute to its health benefits. Coffee itself is high in antioxidants, and combining the two introduces a dual source of these beneficial compounds. The fat matrix of EVOO is crucial, as the polyphenols it contains, such as hydroxytyrosol, are fat-soluble, which optimizes their absorption and bioavailability in the body.
The established health benefits of EVOO are linked to its role as a staple in the Mediterranean diet. Regular consumption, particularly at half a tablespoon or more per day, is associated with a reduction in the risk of cardiovascular events, including stroke and heart disease. These effects are attributed to MUFAs and polyphenols working to lower LDL cholesterol, reduce blood pressure, and provide anti-inflammatory activity. These benefits stem from an overall dietary pattern rich in EVOO, not solely from its addition to a single morning beverage.
Practical Considerations and Potential Drawbacks
A significant consideration when adding olive oil to coffee is the resulting caloric density of the beverage. A single tablespoon of extra virgin olive oil contains approximately 119 to 120 calories and 14 grams of fat. This addition transforms a virtually calorie-free cup of black coffee into a high-calorie drink, which can unintentionally undermine weight management goals if these calories are not accounted for in the daily diet.
Some individuals may experience digestive side effects when consuming a high-fat beverage, particularly on an empty stomach. Consuming fat without accompanying fiber or protein can lead to gastrointestinal issues, such as stomach upset, nausea, or diarrhea. Those unaccustomed to high-fat liquids or with sensitive digestive systems may find that the sudden introduction of oil leads to discomfort or increased acidity.
The quality of the oil used directly impacts both the health benefits and the taste experience. Only high-quality extra virgin olive oil retains the highest levels of polyphenols and antioxidants, as less refined oils often lack these beneficial compounds. Lower-quality or poorly stored olive oil can impart an unpleasant, overly bitter, or rancid flavor, which is a common deterrent for those trying the trend.