12/08/2026
You asked, I answered. This is the first in our series with audience questions from a viewer who is thriving on a whole food, plant-based diet with great blood work but cannot give up the olive oil.
Here is the honest answer.
Olive oil has two things going for it. First of all, it is not butter, lard, or beef fat. Animal fats are high in saturated fat and that is not good. Olive oil is rich in polyphenols, which are natural compounds that appear to lower blood pressure and offer other health benefits.
But here is what people do not hear enough. All oils, regardless of source, carry 9 calories per gram. That slows weight loss. All fats, including plant-based, can accumulate in muscle and liver cells causing insulin resistance. That is where diabetes begins. The same interference shows up with hormonal conditions. In our research on menstrual pain and menopausal symptoms, a low-fat plant-based diet made a significant difference. Adding oil back in, even to an otherwise healthy diet, tends to work against those results.
So, if your blood work is great and weight is not a concern, a small amount of olive oil is not the end of the world. But if you are working on diabetes, weight, or hormonal health the oil is worth reconsidering.
Note: This question was submitted by a real audience member. Profile photos and usernames have been randomized to protect privacy.
The information shared here is for educational purposes only and is not a substitute for professional medical advice. Please do not share personal health information. Always speak with your doctor about any health conditions, treatment options, or changes to your diet or lifestyle.
Credits to; Dr. Neal Barnard, MD
