NEW YORK, June 11, 2025
The Fat Truth: Olive Oil and Weight Gain
A recent study suggests that the type of fat in your diet could play a bigger role in weight gain than previously thought. Specifically, oleic acid, commonly found in olive oil, may be a culprit.
- Oleic acid, a monounsaturated fat, may promote obesity.
- It speeds up the growth of fat cell precursors.
- Moderation and diverse fat sources are key.
Could your healthy olive oil be contributing to weight gain? A study published in the journal *Cell Reports* suggests that diets high in oleic acid, a fat found in olive oil, may drive obesity more than othre dietary fats. This research dives deep into how different fats affect the body at a cellular level.
The Science Behind the Fat
Researchers discovered that oleic acid,a monounsaturated fat frequently enough associated with obesity,triggers the body to produce more fat cells. It achieves this by boosting a signaling protein, AKT2, and decreasing the activity of a regulating protein called LXR.This process leads to faster growth in the precursor cells that form new fat cells.
Did you know?–Monounsaturated fats, like oleic acid, have long been touted for thier heart-healthy benefits.However, this new research suggests that the quantity and source of these fats may be more crucial than previously understood.
“we know that the types of fat that people eat have changed during the obesity epidemic,” said Michael Rudolph, Ph.D., assistant professor of biochemistry and physiology at the University of Oklahoma college of Medicine. “We wanted to know whether simply overeating a diet rich in fat causes obesity,or whether the composition of these fatty acids that make up the oils in the diet is important.”
Testing the theory
To understand how different fats affect the body, Rudolph and his team, including collaborators from Yale and New York University School of Medicine, fed mice specialized diets rich in various fatty acids. These included fats from coconut oil, peanut oil, milk, lard, and soybean oil. oleic acid stood out, as it was the only one that caused the fat cell precursors to multiply more than the others.
reader question:-Given these findings,how will you adjust your own cooking habits and fat consumption? share your thoughts in the comments below.
“You can think of the fat cells as an army,” Rudolph explained. “When you give oleic acid, it initially increases the number of ‘fat cell soldiers’ in the army, which creates a larger capacity to store excess dietary nutrients. Over time,if the excess nutrients overtake the number of fat cells,obesity can occur,which can then lead to cardiovascular disease or diabetes if not controlled.”
The Bigger Picture: Diet and Moderation
It’s challenging to isolate single fatty acids in a typical human diet, as most people consume a mix of fats. However, there’s a growing presence of oleic acid in the food supply, especially in fast food and where food variety is limited.
Quick fact: Olive oil is a meaningful source of oleic acid, but it’s also found in other foods like avocados and nuts.
Pro tip:-Read food labels carefully! Many processed foods contain hidden sources of oleic acid. Opt for whole, unprocessed foods whenever possible to better control your fat intake.
“I think the take-home message is moderation and to consume fats from a variety of different sources,” Rudolph advised. “Relatively balanced levels of oleic acid seem to be beneficial, but higher and prolonged levels might potentially be detrimental. If someone is at risk for heart disease, high levels of oleic acid may not be a good idea.”
Beyond Olive Oil: Exploring Oleic Acid in Your Diet
While the study highlights the potential impact of oleic acid, it’s crucial to understand its presence in a broader dietary context. Oleic acid isn’t exclusive to olive oil. Many other foods contribute to our daily intake of this monounsaturated fat. Understanding these sources can help you make informed choices for a balanced diet.
Where Else Does Oleic Acid Hide?
Beyond avocados and nuts mentioned earlier, oleic acid is present in various foods, some more obvious than others. Understanding these sources helps with overall dietary management.
- Avocados: A primary source, used in many dishes and consumed widely.
- Nuts and Seeds: Almonds,peanuts,cashews,pecans and sesame seeds are all rich sources of oleic acid,and are used in many cuisines worldwide.
- Animal Products: Some animal-based foods, especially those from grass-fed animals, also contain oleic acid.
- Other Oils: Many cooking oils,like sunflower and canola oil,contain oleic acid,although concentrations vary.
- Processed foods: Be mindful of processed foods,which often use these oils and may contribute to higher oleic acid intake. Carefully checking food labels can definitely help track the foods eaten.
How Much oleic Acid Is Too Much? The study doesn’t pinpoint a precise “too much” value. However, Rudolph’s advice underscores the importance of moderation and diversifying fat sources. What’s considered a healthy, balanced intake of oleic acid may vary among individuals, depending on factors such as activity level, or other health conditions.
What about existing health advice? Traditionally, monounsaturated fats have been celebrated. Experts typically recommend replacing saturated fats with unsaturated ones for heart health. This new research opens up a nuanced layer regarding the quantity and types of such fats in our diet.
Can you eat too much olive oil? Yes, over-relying on a single fat source, like olive oil, could lead to potential health implications. Balance is key. Moderation, and eating fats from a variety of sources, is recommended to maintain a healthy diet.
Is olive oil still healthy? olive oil remains a source of beneficial nutrients and antioxidants. Though, this study reveals that moderation, and consuming a variety of healthy fats, might potentially be prudent.
To make the most of this facts, here are some simple tips:
- Vary Your Oils: Rotate cooking oils.Use olive oil for some dishes, but consider alternatives like avocado oil, or a blend of oils.
- Read Labels: Scrutinize food labels for added oils. Be aware of hidden sources of oleic acid, particularly in processed foods.
- Embrace Variety: Eat a diverse diet with a variety of healthy fats, including those from nuts, seeds, and fish.
- Consider Portion Sizes: Be mindful of serving sizes of foods,especially those rich in oleic acid.
- Consult a Professional: Consult with a registered dietitian or healthcare professional before making major changes to your diet.
Table of Contents
