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Scientists Found That Olive Oil Before Sugar Activated Gut Hormones and Slowed Digestion in Mice
Guest Contributor
Olive oil shots have become a familiar feature on social media, often promoted as a shortcut for “anti-aging,” better skin, or general wellness. Behind the hype, though, a quieter, more science-based question is emerging: could taking olive oil before a meal actually help with blood sugar management? Recent research and expert commentary suggest there may be a biological reason to look more closely at how fat before carbohydrates affects glucose response, especially through gut hormones like GLP-1.
A new study in mice, published in the journal Diabetes, explored what happens when olive oil is consumed shortly before a glucose load. Researchers gave one group of mice olive oil 15 minutes before an Oral Glucose Tolerance Test, another group water before the test, and a third group olive oil after the glucose. They then tracked how the animals’ blood sugar changed. The mice that received olive oil first had a noticeably smaller early spike in blood sugar and slower gastric emptying. This pattern was seen even in mice with type 2 diabetes and severe insulin deficiency, which makes the signal particularly interesting for diabetes research and blood sugar control.
The study also tracked gut and endocrine hormones, including GLP-1, glucagon, and GIP, often discussed in the context of glucose regulation and diabetes medications. In the mice that consumed olive oil before glucose, these hormones rose earlier and more strongly within about 15 to 30 minutes. Experts noted that GLP-1 and glucagon appear to act through partially overlapping pathways to slow how quickly the stomach empties into the small intestine, with the vagus nerve contributing to this response. In practical terms, that slower gastric emptying spreads out how fast glucose enters the bloodstream, so the body avoids a sharp blood sugar surge right after eating.
One nutrition expert interviewed explained the mechanism in simple terms: blood sugar rises when carbohydrates are absorbed in the small intestine, and one way to blunt that rise is to slow the rate at which food leaves the stomach. Fat, including olive oil, can trigger hormone release in the small intestine that signals the stomach to hold onto its contents longer. Interestingly, in this mouse study, the improved blood sugar pattern seemed to happen without a large bump in insulin secretion. That suggests the benefit came mostly from altered digestion speed rather than from forcing the pancreas to release more insulin.
Although this particular experiment was conducted in mice, it does not stand alone. The article described a small randomized crossover study in six men with type 2 diabetes where 30 milliliters of olive oil taken 30 minutes before a carb-heavy meal slowed gastric emptying, delayed the blood sugar rise, and increased GLP-1 secretion compared with either water beforehand or mixing the olive oil into the meal. Another small study found that eating protein foods like fish or meat before rice had a similar effect on gastric emptying and post-meal blood sugar. Together, these findings suggest that the order in which we consume fats, proteins, and carbohydrates can influence our glycemic response.
At the same time, all three experts interviewed stressed the limits of what this data can tell us. Animal models can reveal mechanisms, yet they do not capture the full complexity of human digestion, lifestyle, and chronic disease. In the mouse study, diabetes was chemically induced, which may not reflect human type 2 diabetes in the real world. The glucose challenge was tightly controlled rather than resembling an everyday mixed meal. Most importantly, a modest change in early blood sugar spikes does not automatically translate into better long-term outcomes such as improved HbA1c, lower cardiovascular risk, less medication use, or sustainable weight changes.
The olive oil dose used in the mouse research was also relatively large when adjusted for body weight. One expert pointed out that 5 milliliters per kilogram would exceed typical daily intake in many people. That makes it difficult to draw direct conclusions about the popular practice of taking one or two tablespoons of olive oil in the morning. Slowing gastric emptying also does not change the total amount of glucose that eventually gets absorbed, so the blood sugar peak may simply arrive later in the day, possibly at a time when a person is not monitoring it.
Beyond questions of effectiveness, the article highlighted a few practical concerns with olive oil shots, especially when taken neat or mixed with acidic or pungent ingredients. Olive oil is a concentrated source of calories. Each tablespoon contains about 120 calories, all from fat, and provides no fiber or protein. For someone watching their weight or trying to improve insulin sensitivity through weight loss, adding a daily shot without adjusting the rest of the diet could lead to a calorie surplus and potential weight gain.
There are also possible gastrointestinal and dental side effects. A sudden, concentrated load of fat on an empty stomach may cause nausea, cramping, loose stools, or worsen acid reflux in some individuals. When lemon juice is added to the shot, its high acidity can contribute to dental erosion over time, especially when consumed regularly and in the morning. Acidic beverages and juices are known contributors to enamel wear, and repeated exposure can gradually soften and permanently damage tooth structure. Spices like black pepper or turmeric may aggravate reflux or stomach discomfort in some people, and there is no evidence that combining them with olive oil makes the glucose-lowering effect stronger.
Experts emphasized that there is no established advantage to drinking olive oil separately compared with incorporating the same amount into meals. Olive oil, particularly extra virgin varieties, is already well recognized for its role in heart healthy eating patterns. It is rich in monounsaturated fats, vitamin E, and polyphenols that have antioxidant and anti-inflammatory properties. Research has linked regular olive oil consumption to improvements in cholesterol levels, blood pressure, insulin sensitivity, blood sugar regulation, and markers of inflammation. A 2022 study in the Journal of the American College of Cardiology associated more than 7 grams of olive oil per day with reduced mortality and found that replacing fats like butter, margarine, or mayonnaise with olive oil corresponded to an 8 to 34 percent lower risk of all-cause mortality.
At the same time, the authors of that study and the experts interviewed cautioned against overinterpreting the findings. The benefits likely reflect the overall dietary pattern and the replacement of less healthy fats, not a magic effect of swallowing one or two tablespoons in isolation. For blood sugar management, other foods such as beans, legumes, non-starchy vegetables, and plant-based proteins like tofu and tempeh can also help blunt post-meal glucose spikes while contributing fiber and nutrients that support long-term metabolic health.
In the end, the emerging science behind olive oil preload and natural GLP-1 release is intriguing, especially for people thinking about diabetes, insulin resistance, or preventing sharp glucose swings. The body clearly responds to the sequence of nutrients that reach the gut, and fat before carbs can shift hormonal signals and digestion speed. Yet the current evidence does not support olive oil shots as a proven, stand-alone strategy for better blood sugar control or overall health. Using olive oil as a primary cooking fat and as a replacement for less healthy fats fits comfortably within established nutrition guidance. Turning it into a daily shot, particularly with acidic or irritating add-ins, appears to offer no added benefit and introduces some avoidable risks. For now, the most grounded approach is to view olive oil as one valuable piece of a balanced, fiber-rich, minimally processed eating pattern rather than a solo solution in a glass.