Updated on 2 Dec 2026
Olive oil is often celebrated as a “liquid gold” for health, widely used in Mediterranean diets and increasingly common in kitchens around the world. Its rich flavour and proven benefits for the heart, brain, and gut make it a preferred choice over many other cooking oils. Yet, like any nutrient-dense food, too much of it or using it the wrong way can cause problems, including acne breakouts, digestive discomfort and unwanted weight changes. Knowing both the benefits and the risks helps you make better choices. In this blog, we cover its uses, nutrition, side effects, safe intake and health insurance aspects.
What is olive oil and its typical uses?
Olive oil is extracted from olives by either mechanical or physical means, without chemical treatments, from the fruit of the Olea europaea tree. There are different grades: extra-virgin olive oil (EVOO) is the least processed and retains more phenolic compounds (antioxidants), while more refined varieties have fewer of those.
Typical uses include:
- Drizzling or dressing salads
- Light sautéing or cooking (at moderate heat)
- Dipping bread
- Cosmetic or topical use (skin care)
- Occasionally in remedies or traditional practices
Key nutritional benefits of olive oil
Olive oil offers several well-supported nutritional benefits:
- Rich in monounsaturated fats (especially oleic acid), which are considered heart-friendly.
- Contains antioxidants and anti-inflammatory compounds (polyphenols, oleocanthal, hydroxytyrosol, etc.) that can reduce oxidative stress and inflammation.
- Epidemiological and trial evidence links olive oil consumption to lower risks of cardiovascular disease, stroke, certain cancers and improved mortality outcomes when replacing saturated fats or less healthy fats.
- Some studies show possible benefits on gut and intestinal health through modulation of gut microbiota and reduced gut inflammation.
- Small increases in olive oil intake over time were inversely associated with weight gain, unlike many other added fats.
Common side effects of olive oil
Below are documented or plausible side effects related to olive oil use, especially when consumed in excess or used unsuitably:
Can cause acne
Olive oil is heavy and does not penetrate the skin layers quickly. Consuming it excessively or applying it topically can create a thick layer on the skin. This layer can trap bacteria and dead skin cells, causing acne breakouts. If you have oily skin or are prone to acne, use olive oil cautiously to avoid acne breakouts.
Digestive discomfort
Olive oil is a natural laxative, but it is only beneficial when used in moderation. Excessive consumption can lead to diarrhoea, stomach cramps, and bloating. If you have a sensitive digestive system, use olive oil cautiously.
May interfere with weight management
Olive oil contains healthy fats but is also high in calories. Excessive consumption can cause weight gain, increasing the risk of issues like diabetes and heart disease. While you can drizzle some olive oil on most meals, consume it moderately to manage your weight effectively. Limit your consumption of olive oil to a few tablespoons per day.
How to use olive oil safely: Tips & moderation
To get benefits while minimising risks, adopt these guidelines:
Limit quantity: Experts often recommend about 2 teaspoons to 2 tablespoons per day (≈ 10–30 mL), depending on individual energy needs, as a reasonable range.
Use high-quality olive oil: Opt for extra-virgin, cold-pressed, stored in dark glass bottles to preserve phenols and antioxidants.
Don’t chug or take shots: Drinking large volumes of olive oil (as a “detox shot”) is discouraged, it often backfires with digestive upset and unwanted weight gain.
Distribute usage: Use it in dressings, dips or added after cooking rather than for high-heat frying. This helps preserve nutritional compounds and avoid excessive heat damage.
Patch test topically: Before using on skin (face or body), try a small area and wait 24 hours to see if irritation or breakout occurs.
Balance overall diet and calories: If you include olive oil, reduce other fats or calorie sources so total intake stays within healthy limits.
Ease in gradually: If your digestive system is sensitive, start with small amounts so your gut can adapt.
Role of health insurance in managing olive oil-related health issues
Health insurance policy generally covers the diagnosis and treatment of medical conditions, not dietary choices per se. Here’s how it might relate:
- If olive-oil-related side effects cause a medical condition (e.g. persistent digestive disorder, worsening skin disease, gallbladder pain), insurance may help pay for consultations, tests, medications or specialist visits.
- Coverage depends on your plan: some policies include outpatient visits, dermatology, gastroenterology or nutritional counselling; others may exclude them or require additional riders.
- Preventive nutrition guidance (dietitian visits) may not always be covered. Some plans do cover medical nutrition therapy if prescribed by a doctor.
- To make use of insurance, document symptoms, doctor recommendations tying the issue to dietary factors and keep records of treatments and costs.
- If you suspect olive-oil misuse led to a health problem, consult your doctor early rather than self-treat.
Conclusion
Olive oil offers many scientific benefits like, heart health, anti-inflammatory effects, and potential gut support, especially when used properly in a balanced diet. But side effects like acne flare-ups, digestive disruptions or unintended weight gain can occur if used excessively or inappropriately. Use it in moderation, choose high-quality versions, and observe how your body reacts. Should any problems arise, health insurance may cover the medical care needed to address them.
If you are unsure whether your existing senior citizen health insurance would support such situations, now is the right time to check. Fill out the form on this page to get personalised health insurance advice and find a plan that safeguards you against the unexpected costs of medical care.
FAQs
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Can olive oil alone cause acne?
It is unlikely for most people. But topical use or overuse might worsen acne in those already prone; there is little strong evidence to support using olive oil treatment for acne.
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Is drinking olive oil every morning safe?
Occasional small amounts may not harm, but regularly consuming large “shots” can lead to digestive upset, weight gain, and metabolic issues.
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Will olive oil make me lose weight?
Not completely. Because it’s calorie-dense, excess use can lead to weight gain. Some long-term studies, however, found moderate increases in olive oil intake were negatively associated with weight gain versus other added fats.
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Are all olive oils equal?
No. Extra-virgin olive oil retains more of the beneficial antioxidants and phenols. Refined oils lose many of these compounds.
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If olive oil upsets my digestion, should I stop altogether?
You might reduce the amount first, switch to higher-quality oil, or avoid topical use. If symptoms persist (diarrhea, bloating, abdominal pain), consult a healthcare provider.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.