Actor Eom Ji-won drinks olive oil and lemon juice every morning — but does the 'ole shot' really help blood sugar?

Actor Eom Ji-won has revealed that she drinks a mixture of olive oil and lemon juice on an empty stomach each morning — a combination she calls the "ole shot" — as part of her health routine. Research suggests both ingredients may help moderate post-meal blood sugar responses, but there is not yet sufficient evidence that drinking them together on an empty stomach produces any special benefit.

Eom recently shared her morning routine on her YouTube channel, showing the foods she prepares for breakfast. Pulling out a bottle of olive oil, she said, "I normally drink a cup of this every morning on an empty stomach." She added that she takes it with lemon juice, explaining, "When I drink this, it calms down the sharp spikes and drops in blood sugar first."

Olive oil is a cornerstone fat of the Mediterranean diet. Extra-virgin olive oil in particular contains monounsaturated fats and polyphenols, among other compounds. Replacing saturated fats such as butter and animal fats with unsaturated fats like olive oil may also benefit cardiovascular health — a substitution the American Heart Association recommends.

Some small-scale research has examined olive oil's effect on post-meal blood sugar. A 2015 study published in the international journal Nutrition & Diabetes gave 25 healthy adults a Mediterranean-style meal of pasta, chicken breast, salad, bread and apple, alongside 10 grams of extra-virgin olive oil.

Blood sugar levels measured two hours after the meal were lower when olive oil was included, and researchers also observed changes in certain hormones involved in blood sugar regulation, including GLP-1.

Crucially, however, the participants consumed the olive oil as part of a meal — not on an empty stomach by itself. There is therefore little basis for concluding that drinking olive oil first thing in the morning, as an "oil shot," controls blood sugar better than consuming it alongside food.

Experts continue to say that using olive oil as part of a balanced meal is more consistent with the research evidence than drinking it as a standalone shot. The health benefits of olive oil are also best understood in the context of the broader Mediterranean dietary pattern — one that includes vegetables, whole grains, fish and nuts — rather than as the effect of any single food.

It is also worth remembering that olive oil, though a healthy fat, is calorie-dense. Adding large amounts to an existing diet in the name of health can increase total daily calorie intake. For those managing their weight, the better approach is to use olive oil as a substitute for butter, cream or high-fat sauces, rather than simply adding it on top of what they already eat.

Lemon juice may also have the potential to slow the rise in blood sugar after a meal.

A randomized crossover study published in the European Journal of Nutrition had healthy adults consume 100 grams of bread together with either water or lemon juice. When lemon juice was included, the average peak blood sugar level was about 30 percent lower than when water was consumed, and the time it took to reach that peak was delayed by more than 35 minutes.

The researchers suggested that the high acidity of lemon juice may have inhibited the activity of alpha-amylase — the carbohydrate-digesting enzyme in saliva — early in the digestive process, thereby slowing the breakdown of starch.

Here too, however, the study measured blood sugar responses when lemon juice was consumed with bread, not when it was drunk alone on an empty stomach. Subsequent research has similarly found that eating bread with lemon juice, compared with water, lowered blood sugar responses at certain time points.

It is therefore an overreach to conclude that drinking lemon juice on an empty stomach in the morning stabilizes blood sugar all day, or that it burns fat more effectively. What current research more closely supports is the effect of consuming acidic foods alongside carbohydrate-containing meals on post-meal blood sugar responses.

While some people may find the combination of olive oil and lemon juice suits them well, those with sensitive stomachs may experience discomfort.

Citrus fruits such as lemons are highly acidic. The National Institute of Diabetes and Digestive and Kidney Diseases notes that acidic foods like citrus, as well as high-fat foods, can trigger or worsen symptoms in people with gastroesophageal reflux disease.

Anyone who regularly experiences heartburn or acid reflux should pay attention to whether discomfort follows drinking lemon juice and oil together on an empty stomach. If heartburn, nausea or abdominal discomfort recurs, there is no reason to persist with fasting consumption.

Daily lemon juice consumption also warrants attention to dental health. The American Dental Association warns that repeated exposure of teeth to acidic fruits and fruit juices, including lemon, can increase the risk of enamel erosion. After drinking an acidic beverage, rinsing the mouth with water and waiting before brushing — rather than brushing immediately — helps protect tooth enamel.

The value of the "ole shot" need not rest on the act of drinking olive oil and lemon juice on an empty stomach. Both foods can offer health benefits when incorporated appropriately into a balanced diet, and research suggests they may help moderate post-meal blood sugar responses when consumed alongside carbohydrate-containing meals.

Blood sugar management, however, depends far more on the overall composition of one's diet than on any single drink. The fundamentals remain eating plenty of vegetables, protein and whole grains, cutting back on refined carbohydrates and added sugars, and staying physically active. The "ole shot" is best viewed not as a cure-all, but as one dietary habit that individuals can choose based on their own digestive tolerance and broader eating patterns.