A few weeks ago, Rip Esselstyn and Dr. Garth Davis—both respected voices in the whole-food, plant-based (WFPB) movement—engaged in what’s now known as The Great Olive Oil Debate, moderated by Cory Warren and hosted by Forks Over Knives.
Rip, the former firefighter behind The Engine 2 Diet and PlantStrong, has long advocated for a low- or no-oil approach to WFPB living. Dr. Davis, bariatric surgeon and author of Proteinaholic, shared that stance for years—until recently. Now, he’s shifted gears, recommending a few tablespoons of cold-pressed extra virgin olive oil as part of a healthy diet.
The debate was respectful, thoughtful, and informative. Both men presented evidence, cited studies, and laid out their rationale for or against the inclusion of olive oil. Polyphenols, antioxidants, and cardiovascular outcomes were all on the table.
But the most important takeaway to keep in mind here (as Rip finally pointed out near the ned): it’s not about one food or one nutrient—it’s about the totality of the diet
The Right Question Isn’t “Is Olive Oil Bad or Good?”
After 14 years of working with people on nutrition, fasting, and lifestyle change, I can confidently say the most common question I hear is:
“What about [insert food here]? Is that good or bad?”
But this question is a trap. It isolates one data point from a much larger picture. It’s like asking:
“If I save $20 today, will that be good or bad for my retirement?”
“If my child does their homework tonight, will that help or hurt their future?”
The answer?
It depends.
It depends on everything else that surrounds that single choice.
So, What About Olive Oil?
Let’s look at the facts, but remember—they don’t exist in a vacuum.
1. Calorie Density
Olive oil is the most calorie-dense food on the planet: about 4,000 calories per pound. One tablespoon adds as many calories as over a pound of raw salad—without the fiber, water, or satiety. That’s a fast track to eating more than you need.
2. Nutrient Density
A teaspoon of olive oil contains just 4% of the RDA for Vitamin E and 2% for Vitamin K. By FDA standards, that makes it a poor source of either.
3. Saturated Fat
Olive oil is 14% saturated fat. The average American already consumes 12%, while recommendations suggest staying below 7%. As dietitian Jeff Novick aptly put it:
“How much of something that’s 14% can you add to something that’s 12% to get below 7%?”
4. Omega-3 Content
A teaspoon has just 0.033 grams of omega-3s—less than 2% of the daily Adequate Intake. Not impressive.
5. Omega-6 to Omega-3 Ratio
Olive oil’s ratio is 14:1, nearly identical to the current U.S. average of 15–20:1. Experts recommend aiming for 4:1 or less. So again—how does something with a 14:1 ratio help fix that imbalance?
Because of these facts, I recommend avoiding olive oil as much as possible —not out of dogma, but out of alignment with the bigger picture of health.
Zooming Out: What Actually Drives Health?
If we’re serious about true vitality, we have to look beyond the latest superfood or trendy nutrient. Real health is built on a foundation—a daily pattern of choices and habits:
- A whole-food, minimally processed diet
- Deep, restorative sleep
- Regular exercise
- Sunshine and fresh air
- Laughter and connection
- Emotional resilience and stress regulation
- Loving, supportive relationships
- Fasting, when appropriate
And when it comes to food, the goal is to avoid or severely limit ultra-processing across all macro-nutrients (not just “the carbs” everyone fears):
- Ultra-processed carbs: cookies, cakes, crackers, chips, breads, flours, sweeteners
- Ultra-processed fats: oils, margarine, butter, ghee—even tallow (yes, I’m looking at you, RFK Jr.)
- Ultra-processed proteins: protein powders, dairy, cheeses, plant-based or animal-based hot dogs, burgers, and deli meats
- Ultra-processed beverages: coffee (even decaf), tea, alcohol, sodas and sugary drinks—liquid stimulation without nourishment
In the End, It’s the Pattern That Matters
We can debate individual nutrients until we’re blue in the face, but the real secret to a healthy life lies in the totality of the daily actions of what you do, eat, and feel. That’s the truth at the heart of this debate—and why, ultimately, the question shouldn’t be “Is olive oil good or bad?” but:
Does this particular processed food support the health I want, in the context of everything else I’m doing?
That’s my whole food for thought.
Warm regards,
Nathan Gershfeld, DC