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Why I Swapped Syrup for Olive Oil in My Oatmeal
Oatmeal has always been one of my go-to weekday breakfasts, and I’m constantly experimenting with ways to make it healthier without sacrificing taste. I usually start with rolled oats simmered in milk for extra protein and creaminess. Then I’ll add a spoonful of peanut butter for more healthy fats and a handful of berries or chopped figs for antioxidants and a touch of natural sweetness.
For years, I would finish the bowl with a drizzle of maple syrup. It gave that extra sweetness and loosened up the oats just enough. But one morning, my bottle of extra virgin olive oil caught my eye on the counter. On a whim, I set aside the syrup and poured a small spoonful of EVOO over my oatmeal, adding a pinch of flaky salt. From that day forward, I never looked back.
The Surprising Health Benefits of Olive Oil
The taste alone was enough to win me over, but I also suspected EVOO made my breakfast significantly healthier. To confirm, I spoke with Annie Fenn, MD, author of The Brain Health Kitchen.
According to Dr. Fenn, extra virgin olive oil is a powerhouse of health benefits. Its monounsaturated fats and antioxidant-rich polyphenols fight inflammation, reduce LDL cholesterol, improve circulation, and can even help lower blood pressure. Even more impressively, research suggests EVOO may improve cognitive function and reduce the risk of Alzheimer’s disease.
By using EVOO, I was also cutting back on added sugar. Unlike maple syrup, which is primarily sugar, olive oil slows digestion, keeps blood sugar stable, and improves the absorption of fat-soluble nutrients from toppings like nuts and berries. The result? A more balanced and nourishing meal that leaves you satisfied for longer.
Does Just a Teaspoon Really Make a Difference?
At first, I wondered if swapping a teaspoon of syrup for the same amount of olive oil could really matter. According to Dr. Fenn, it absolutely does.
She pointed to a recent Harvard study showing that people who consumed just two teaspoons of EVOO daily had significantly lower risks of major diseases: 19% lower risk of heart disease, 17% lower risk of cancer, and nearly 30% lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Small swaps can add up to powerful long-term benefits, especially if you’re replacing butter or sugar-laden toppings with olive oil.
