Olive Oil's Dietary Role and GLP-1 Connection

Mediterranean cooking expert Suzy Karadsheh, founder of The Mediterranean Dish, highlights extra virgin olive oil as a key component of a healthy diet, referring to it as "liquid gold." She emphasizes its crucial role in heart health and as a superior upgrade from saturated or processed fats. Karadsheh, who grew up in Egypt and is now based in Atlanta, advocates for a diet rich in vegetables, legumes, whole grains, fish, and healthy fats, particularly olive oil.

Olive oil is known to be rich in polyphenols and other beneficial compounds that support overall health and can promote satiety.

Discussion on "Natural GLP-1" Comparison

In wellness discussions, some have referred to olive oil as a "natural GLP-1," referencing glucagon-like peptide-1. GLP-1 is a gut hormone that assists in regulating blood sugar, slowing digestion, and promoting a feeling of fullness. This is the same hormone targeted by popular weight-loss medications like Ozempic and Wegovy.

Karadsheh clarified that she does not make direct claims of olive oil being a natural GLP-1. However, she notes that individuals are recognizing the benefits of healthier fats for satiety, which may reduce the desire for ultra-processed snacks.

Scientific Context and Expert Caveats

GLP-1 is naturally released in the gut following meals, stimulating insulin and reducing glucagon to help regulate blood sugar. It also slows digestion, contributing to satiety. Research indicates that certain nutrients, including protein, fiber, and long-chain fatty acids, can stimulate GLP-1 release.

Human studies suggest that meals rich in olive oil can produce higher post-meal GLP-1 responses compared to butter-rich meals. Earlier animal research also indicated that an olive oil-enriched diet could lead to higher GLP-1 levels and improved glucose tolerance in rats.

Expert Perspectives: A Note of Caution

However, medical experts advise against overstating the comparison between olive oil and prescription GLP-1 drugs.

Dr. John La Puma, an internist and chef, stated that while the olive oil-GLP-1 connection is real, its effect is routinely overstated, lasting minutes to hours compared to days for pharmaceutical drugs.

He also highlighted that complex biology should not be reduced to a single ingredient, emphasizing the importance of a holistic healthy environment.

Joseph Zucchi, a physician assistant specializing in obesity medicine, concurred that while foods like olive oil can stimulate GLP-1 release, the body's natural GLP-1 is very short-lived, circulating for approximately one to two minutes before degradation. In contrast, GLP-1 medications are designed for sustained activity, sometimes up to a week.

Dietary Recommendations

Both experts and Karadsheh agree that olive oil plays a beneficial role in metabolic health, especially when it replaces saturated or ultra-processed fats.

Karadsheh highlighted that incorporating more olive oil, such as on a salad, can enhance meal satisfaction. She also mentioned consuming a shot of olive oil daily. The emphasis remains on upgrading dietary choices rather than solely eliminating foods, advocating for healthy swaps and a balanced diet.