Olive oil and milk are two very different substances with unique nutritional profiles. Some people wonder if it is okay or beneficial to mix olive oil into milk and drink it. There are a few things to consider when deciding if olive oil and milk make a good combination.
Nutritional Differences Between Olive Oil and Milk
Olive oil is 100% fat, while milk contains both fat and protein. The main type of fat in olive oil is monounsaturated fatty acids (MUFAs) like oleic acid. Milk contains saturated fat, monounsaturated fat, and polyunsaturated fat. The protein in milk is made up of casein and whey.
Olive oil contains vitamins E and K as well as beneficial plant compounds like polyphenols and phytosterols. Milk is a good source of calcium, potassium, vitamins D and B12, riboflavin, and phosphorus. It also provides carbohydrates in the form of lactose or milk sugar.
In terms of calories, one tablespoon of olive oil contains about 119 calories. One cup of whole milk has about 146 calories. The calorie count is lower for reduced fat milk at 102 calories per cup for 2% milk and 83 calories per cup for skim milk.
Potential Benefits of Drinking Olive Oil and Milk
There may be some potential advantages to mixing a small amount of olive oil into milk:
- Increased intake of monounsaturated fatty acids – Adding olive oil to milk can increase MUFA intake which may help lower cholesterol and risk of heart disease.
- Extra vitamin E – Olive oil is rich in vitamin E, an antioxidant that plays a role in immune function and cell communication.
- More calories – The addition of olive oil makes milk higher in calories, which can benefit those trying to gain weight or increase calorie intake.
- Creamier texture – Olive oil may make milk taste richer and creamier.
However, more research is needed on the specific health effects of consuming olive oil and milk together.
Potential Downsides of Drinking Olive Oil and Milk
There are also some potential drawbacks to keep in mind:
- High calorie count – Mixing oil into milk increases the total calorie content significantly. Someone watching their weight may want to avoid adding extra calories from oil.
- Fat content – Whole milk already has a high fat content at about 8g per cup. Adding oil provides even more fat which some people try to limit for health reasons.
- Unbalanced nutritional ratio – Milk has a balance of fat, carbs, and protein. Adding a pure fat like olive oil throws off that nutritional ratio.
- Oil separation – Olive oil may separate and rise to the top of milk over time due to its high fat content.
- Unappealing taste – Not everyone may find the flavor combination of olive oil and milk appetizing.
- GI discomfort – Consuming a lot of oil and milk together could lead to diarrhea or stomach upset in some individuals sensitive to high fat intake.
Serving Size Recommendations
If you want to try incorporating olive oil into milk, moderation is key. Here are some serving size recommendations:
| Milk Type | Olive Oil |
|---|---|
| 1 cup whole milk | 1 teaspoon olive oil |
| 1 cup 2% reduced fat milk | 1 teaspoon olive oil |
| 1 cup skim milk | 1/2 teaspoon olive oil |
This provides a subtle flavor enhancement and some added monounsaturated fats without overly increasing calorie intake. The small amount of oil is also less likely to separate out.
How to Mix and Drink Olive Oil and Milk
If you want to give olive oil and milk a try, here are some tips for mixing and drinking it:
- Choose a mild, light olive oil – Save the extra virgin olive oil for salads and go with a light or refined olive oil for mixing into milk. The flavor will be more subtle.
- Use a blender – Mix the olive oil into the milk using a blender to fully emulsify it.
- Drink immediately – Drink the mixture right away before the oil has a chance to separate.
- Start small – Try just 1/4 teaspoon per cup of milk at first to see if you like the taste.
- Sweeten if desired – Add a touch of honey, maple syrup or vanilla to make the flavor more appealing.
- Use milk alternatives – Try coconut or almond milk instead of dairy if you prefer a plant-based option.
Potential Uses for Olive Oil and Milk
Here are a few ways you could use an olive oil and milk mixture:
- Add it to your morning coffee for a dose of extra calories and richness
- Use it in smoothies along with fruits, veggies, and protein powder
- Mix it into oatmeal or overnight oats
- Whisk a touch into hot cereals like cream of wheat or oatmeal
- Blend it into soups to finish them with a creamy texture
- Use it in place of cream or half and half in savory dishes
Precautions
Here are some precautions to keep in mind when consuming olive oil and milk together:
- Avoid if you have lactose intolerance or a dairy allergy – the oil will not eliminate the lactose or milk proteins
- Avoid if you have irritable bowel diseases like IBS or crohn’s disease that are triggered by high fat foods
- Stick to recommended serving sizes and moderate your total daily oil and saturated fat intake
- Introduce slowly and discontinue use if you experience any GI discomfort
- Talk to your doctor if you have concerns, especially if you have a medical condition affected by diet like diabetes or heart disease
The Bottom Line
Mixing a small amount of olive oil into milk can provide some additional nutrition from the oil while creating a richer, creamier texture. However, drinking too much may upset your stomach or lead to excessive calorie and fat intake. Talk to your doctor if you have any concerns. Keep servings small, about 1 teaspoon per cup of milk at most. Blend the two together thoroughly before drinking to distribute the oil evenly. Try using olive oil milk mixtures in smoothies, coffee drinks, cereals, and soups for extra richness.
Conclusion
Olive oil and milk are nutritionally different foods that can be safely combined in small amounts. The potential benefits of oil in milk include increased MUFAs, vitamin E, calories, and a creamier texture. However, too much oil may negatively affect the fat and calorie ratio or cause GI upset. Stick to about 1 teaspoon of mild olive oil per cup of milk. Blend thoroughly before drinking to disperse the oil evenly. Olive oil milk can add richness to coffee, smoothies, oatmeal, and soups when used in moderation.