The carnivore diet, a unique approach to nutrition, eliminates all plant-based foods. This raises questions about the place of certain plant-derived products, such as olive oil, within this dietary framework. This article explores the role of olive oil in the carnivore diet, considering its composition, potential benefits, and drawbacks.
Understanding the Carnivore Diet
The carnivore diet focuses on consuming primarily animal products, including meat, fish, eggs, and certain dairy items. The goal is to maximize fat and protein intake while minimizing carbohydrates, inducing a state of ketosis. In ketosis, the body burns fat for energy instead of carbohydrates. Proponents of the carnivore diet believe that plant-based foods contain anti-nutrients that may cause harm. The best meat for the carnivore diet tends to be fattier cuts like ribeye or pork belly.
What You Can Eat
As you can imagine, this means you’ll eat very few carbs and a whole lot of protein and fat.
Macronutrient Ratios
Most carnivore eaters aim for a diet that consists of 70-80% fat. A protein-to-fat ratio of 1:1 by weight is generally recommended. This ratio supports ample energy production without overwhelming the digestive system. However, individual needs may vary based on lifestyle and activity level. More active individuals might feel sluggish on the carnivore diet, especially during the early adaptation period, while those managing weight might find a high-fat intake hinders their progress.
The Importance of Fat
Fat serves as the body’s primary energy source on a high-fat, low-carb carnivore diet. Beyond fuel, fat promotes satiety, helping individuals feel fuller for longer, which is especially important for weight loss.
Read also: Lemon Olive Oil Cake (Keto)
Addressing Fat Intake Concerns
If you’re not getting enough fat on the carnivore diet, the most obvious issue is energy depletion. A low-fat intake may also interfere with ketosis, the metabolic state where the body burns fat for fuel. In the longer term, inadequate fat intake may affect hormone balance, which plays an important role in regulating stress, mood, and energy. Physically, low fat intake may result in poor skin health and brittle nails, as fats support cell membrane health.
Consuming too much fat on the carnivore diet can lead to digestive discomfort in the form of bloating, nausea, or even diarrhea, as the body may struggle to process too much fat at once, especially for those just starting out. Your system can adapt to higher fat over time, but it’s best to increase intake gradually to avoid these issues. Eating too much fat can also impact your overall calorie intake. While carnivore typically relies on hunger and satiety cues rather than calorie counting, consistently overloading on fat can add unnecessary calories. So, make sure you’re working towards that sweet spot where you’re fueling your body with ample fat without weighing yourself down.
Olive Oil: Fruit Oil, Not Seed Oil
Olive oil is a fruit oil derived from the flesh of the olive fruit, not from its seed. Unlike most seed oils that require chemical solvents and refining, high-quality extra virgin olive oil is produced through mechanical pressing, making it one of the least processed oils available. This is an important difference because fruit oils like olive and avocado retain more of their natural antioxidants, vitamins, and phytonutrients compared to refined seed oils.
Olive oil is rich in polyphenols, tocopherols (vitamin E), and oleic acid, a monounsaturated fatty acid that makes up 70-80% of its composition. While seed oils are high in unstable polyunsaturated fatty acids (PUFAs) that oxidize under heat, olive oil is much more resistant to oxidation because of its monounsaturated fat profile and antioxidant content.
Types of Olive Oil
Olive oil is extracted from the flesh of olives in two main methods: refining and cold pressing. Refining uses heat or filtration to extract olive oil, but it is still cleaner than industrial seed oil processing. Cold pressing extracts olive oil through mechanical pressure with no heat or solvents, preserving polyphenols and vitamins. Cold pressing provides extra virgin olive oil (EVOO), which is the highest quality and most natural type of olive oil.
Read also: Olive oil guide for Mediterranean cooking.
Olive Oil vs. Seed Oils
While some believe seed oils are healthy, they can actually cause inflammation due to their high omega-6 and other harmful compounds.
Seed oils are vegetable oils extracted from the seeds of plants. Seed oils such as soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, and grapeseed oil come directly from the seed kernel itself. Seeds usually contain less oil than fruits, so chemical solvents, like hexane, and high-heat refining are required to maximize the resulting oil. This heavy, high-heat industrial processing can destroy natural antioxidants and create harmful byproducts, like trans fats or oxidation compounds in the final product. Generally, seed oils are high in polyunsaturated fatty acids (PUFAs), especially omega-6 fatty acids such as linoleic acid.
Olive Oil on a Modified Carnivore Diet
The Primal Diet is all about progress, not perfection. So, while zero-carb Carnivore does not allow plant-based products, other stages of the Primal Diet, meaning Low-Carb, Keto, or Ketovore diets, allow olive oil in moderation. Choosing what to include in your meal plan heavily depends on the diet you are on, the number of carbohydrates you can consume daily, and the macronutrient ratio you are following.
If a version of the carnivore diet allows olive oil, consider using it on grilled steak or lamb, blending it with egg yolks to make carnivore mayo, or using it in low-heat cooking when animal fat is not available.
Health Effects and Risks: Olive Oil vs. Seed Oils vs. Animal Fats
Different studies show that olive oil outperforms seed oils in health benefits, oxidative stability, and long-term safety. A 2013 study by Estruch et al. showed that olive oil significantly reduced cardiovascular issues compared to a low-fat diet; seed oils did not show similar protective effects [1]. A 2024 study by Petersen et al. indicated that replacing saturated fats with PUFAs from seed oils lowered cholesterol, but effects on heart disease prevention were inconsistent [2]. Molecular Nutrition & Food Research (2021): Polyphenols in olive oil improved endothelial function and lowered oxidative stress markers better than seed oils [3]. A 2025 study by Ali et al. found that olive oil had much higher oxidative stability than sunflower or soybean oils during high-heat cooking [4].
Read also: Olive Oil and Weight Management
However, various studies suggest that animal fats can perform better than seed or fruit oils. So, if you are on a Carnivore Diet, the best choice for you is animal fats like tallow, lard, and ghee because they are stable and nutrient-rich, with minimal pro-inflammatory risks. If your diet variation allows some carbohydrates, for example, if you are on a Low-Carb or Keto Diet, add some extra virgin olive oil to benefit from antioxidants and polyphenols. Generally, avoid seed oils because they are high in omega-6 and prone to oxidation.
Quality Issues and Adulteration
Olive oil is commonly adulterated with cheaper oils like sunflower, soybean, and hazelnut, which can reduce its health benefits, mislead consumers into thinking they are avoiding seed oils, and trigger allergies if mixed with nut oils.
Real olive oil has a bold, peppery smell at the back of your throat and a fruity and grassy aroma. Look for PDO/PGI certification on the label and choose reputable brands.
Can You Eat Olives on a Carnivore Diet?
Olive is a plant-based food and not allowed on the strict Carnivore diet. Yet some versions of the diet may allow limited amounts of olives for different reasons.
Olives contain carbohydrates, mainly in the form of fiber. The exact carbohydrate content varies based on the type of olives and whether they're fresh, canned, or cured.
If you can’t omit olives and need to have them at least at the beginning of your Carnivore diet, you need to consider the following tips:
- Choose High-Quality Olives: The minimally processed ones that don't contain added sugars, oils, or other non-Carnivore ingredients.
- Control Your Portion: Olives contain some carbohydrates, so you must control your portion. Eating minimal amounts of olives helps decrease the effect on your carbohydrate intake.
- Eat Olives Occasionally: Do not consider olives as a part of all your meals; instead, have them as a treat.
- Balance Nutrients: Try to balance your olive intake with the animal protein and fat you consume on the Carnivore diet to ensure you receive the main nutrients offered by the diet.
- Monitor Your Body's Response: Check your body’s reaction to consuming olives. The carbohydrates from olives may impact your energy levels or other health factors.
- Consult a Professional: It’s smart to consult a healthcare specialist before making any changes to your diet to ensure you’ll achieve your health and fitness goals.
The Benefits of Having Olives on a Carnivore Diet
While you don’t need to contain carbohydrates like olives on a Carnivore diet to achieve the best results, and consuming olives can even slow down the Carnivore results, it’s good to know the benefits of olives.
Consuming olives can bring various health benefits on cardiovascular health. Also, the antioxidant (AO) capacity of vitamin E can protect the body against oxidative damage. Olives contain monounsaturated heart-healthy fats. Additionally, it contains monounsaturated fat (MUFA), oleic acid, fiber, and several phytochemicals. Olives are rich in nutrients, such as vitamin E, iron, copper, and antioxidants. Olives contain fiber, which is claimed to improve digestive function and provide a sense of fullness. However, you don’t need fiber to have healthy digestion. Consuming olives for individuals transitioning from a more traditional diet that includes plant foods like olives can streamline the transition into a more restrictive eating pattern like the Carnivore diet.
Do Olives Stop Ketosis?
Olives are a keto-friendly food because they contain low levels of net carbohydrates (total carbohydrates minus fiber) as they have fiber. The body cannot digest fiber completely, so the blood sugar levels or insulin response is not significantly changed, which helps maintain ketosis. It means that eating small amounts of olives cannot stop ketosis. However, you need to control portion sizes, as eating olives in excess can increase net carbohydrates and affect ketosis.
Conclusion
While olive oil is not a seed oil and offers certain health benefits due to its antioxidants and monounsaturated fats, its place in a carnivore diet depends on the strictness of the dietary approach. A zero-carb carnivore diet typically excludes all plant-based products, including olive oil. However, modified versions, such as low-carb or keto diets, may allow olive oil in moderation. In these cases, extra virgin olive oil from reputable brands is the preferred choice. Individuals following a strict carnivore diet should focus on animal-based fats like tallow, lard, and ghee to optimize health, reduce inflammation, and achieve their fitness goals.
FAQs
Is Olive Oil a Seed Oil?
No, olive oil is a fruit oil, extracted from olive flesh, not seeds.
Is Extra Virgin Olive Oil a Seed Oil?
No, extra virgin olive oil is cold-pressed from olives (fruit itself, not seed).
What Oils Are Seed Oils?
Sunflower, soybean, corn, canola, cottonseed, grapeseed, safflower, etc.
Are All Vegetable Oils Seed Oils?
No, olive oil and avocado oil are fruit oils. Coconut oil and palm oil come from fruit flesh.
What Seed Oils Are Bad for You?
Ultra-processed oils (soybean, corn, cottonseed) can be harmful in excess due to high omega-6 content and refining.
Can You Use Olive Oil on Carnivore?
It depends. No, if you are on a zero-carb Carnivore. Yes, but in moderation if you are on a Low-Carb or Keto Diet.
Is Olive Oil Healthier than Seed Oils?
Yes, in most cases. Olive oil is less processed, higher in antioxidants, and more stable in cooking.
Is Olive Oil a Vegetable Oil?
Yes, olive oil is a type of vegetable oil because it is derived from a plant. However, it is a fruit oil, not a seed oil.
Why Is Olive Oil Healthier than Seed Oils?
Because it is high in monounsaturated fats and antioxidants, but seed oils are high in unstable PUFAs that oxidize easily.
Can Olive Oil Cause Inflammation Like Seed Oils?
No, studies show olive oil is anti-inflammatory, due to its polyphenols and oleic acid. In contrast, seed oils can cause inflammation if overconsumed.
Is Avocado Oil Like Olive Oil or Seed Oil?
Avocado oil is a fruit oil like olive oil. Both contain high oleic acid and natural antioxidants.
What Is the Healthiest Oil for Cooking?
Studies suggest that tallow and extra virgin olive oil are the healthiest due to their heat stability and protective compounds.
Does Olive Oil Have Omega-6?
Yes, but in small amounts, about 8-10%.