October 8, 2025, 1:55 am | Read time: 6 minutes
Abdominal obesity—fat accumulation in the abdominal area—is one of the most dangerous risk factors for metabolic diseases such as diabetes, heart attack, and cancer. A new large-scale study provides compelling evidence that regular consumption of olive oil is associated with a significantly lower risk of belly fat—regardless of the rest of the diet. But how strong is this effect, and how often do you need to consume olive oil?
It has long been known that the Mediterranean diet, characterized by plenty of vegetables, fish, and olive oil, has positive health effects. But does olive oil make an independent contribution, or is it a team effort? Researchers from the Italian University of Bari put the oil to the test.1
Extra Virgin Olive Oil–an Extra for the Belly?
The cross-sectional study aimed to examine the relationship between the frequency of consumption of extra virgin olive oil (EVOO) and two key body measurements. These were Body Mass Index (BMI) and waist circumference. The scientists also wanted to determine whether regular olive oil consumption alone is sufficient to reduce the risk of belly fat.
Over 16,000 Participants Took Part
The study is based on data from 16,273 adult participants who voluntarily and anonymously took part in an online survey on the Chrono-Mediterranean Diet (CMDS) since April 2023. The CMDS considers not only food choices but also meal times and physical activity. The survey also included information on age, gender, height, weight, and waist circumference, as well as dietary and lifestyle habits. Ninety-four percent of the data came from European countries, mainly Italy.
Classification by Consumption Frequency
The frequency of olive oil consumption was divided into three groups:
- sporadic (less than three days per week)
- frequent (three to five days per week)
- regular (six or more days per week)
The reference amount was about 25 grams of olive oil per day (approximately two tablespoons). However, the actual consumption amount of the participants was not asked; only the frequency.
Data Evaluation
For evaluation, the researchers used various statistical methods to examine the relationships between EVOO consumption, dietary patterns, and waist circumference. The methods included mean comparisons, regression analyses, and a mediation analysis. They also calculated the risk of abdominal obesity depending on the frequency of EVOO consumption—adjusted for parameters such as age, gender, and dietary habits.
Olive Oil Associated with Lower BMI and Waist Circumference
Those who incorporate olive oil into their daily diet can rejoice. Regular consumption of EVOO (at least six days per week) is associated with significantly more favorable body measurements, regardless of age, gender, or dietary pattern.
Participants with regular EVOO intake had an average significantly lower BMI (24.7) than those with sporadic consumption (26.6). Waist circumference was also clearly lower among regular consumers (89.1 centimeters) compared to sporadic users (99.4 centimeters).
The statistical analysis further showed that 61.9 percent of the positive effect of the Mediterranean diet on the waist was mediated by olive oil consumption. At the same time, the positive effect of the oil on waist circumference persisted even when the entire diet was considered in the analysis.
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Risk of Belly Fat 5 Times Higher When…
Particularly striking in the statistical analysis was that individuals from the sporadic and frequent groups (less than six days per week) had a 5.1 times higher risk of abdominal obesity compared to regular consumers.
Significance of the Results
We note: Those who regularly consume high-quality olive oil—ideally daily—can significantly reduce their risk of dangerous belly fat. And this is not only as part of the Mediterranean diet but even independently of it.
Fat deposits in the abdominal area are considered active tissue that releases inflammation-promoting substances and significantly increases the risk of cardiovascular diseases, type 2 diabetes, and even certain types of cancer. Olive oil, which is rich in monounsaturated fatty acids and antioxidant polyphenols, seems to counteract this specifically.
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Study Assessment
The study is one of the largest to date that links EVOO consumption specifically and independently of the overall dietary pattern with body measurements. Its statistical significance is considerable due to the high number of participants (over 16,000). The use of advanced analysis methods such as mediation and multivariable regression also strengthens its significance.
However, it is a cross-sectional study, meaning causal relationships cannot be definitively proven. Additionally, both body measurements and dietary information are based on self-reports. This can potentially lead to distortions due to memory errors or inaccurate measurements.
Conclusion
A dash of good olive oil can apparently do more than just enhance a salad. Those who use about two tablespoons of extra virgin olive oil on six or more days a week are significantly less likely to have dangerous belly fat. The study shows that this effect exists independently of the rest of the diet. Olive oil provides valuable fatty acids and antioxidants that inhibit inflammation and support metabolism. However, be cautious with the amount of olive oil if you want to watch your daily calorie intake. The oil is surprisingly high in calories. One tablespoon of olive oil has about 120 calories, and 100 milliliters would be a hefty 800.