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Top 5 Cooking Oils for Diabetes: Making the Right Choices


medically reviewed by Dr Godmi Tresa

Ruchika Sehgal

Updated on November 20, 2023

Diabetic cooking can get extremely challenging. To make it easier, selecting the best edible oil for diabetes is crucial for individuals. Why? Because not all fats are equal. Through this blog, identify which cooking oil is good for diabetes control and incorporate it into your diet! So much so that your desire to go for balanced and diabetes-friendly meals gets satiated.

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Understanding the Relationship Between Omega 3 Fatty Acids and Diabetes

A balanced diet has all the vital nutrients like proteins, carbs, fibre, vitamins, and fats from vegetable oils and animal sources. It aids the digestion process, which is essential for diabetes regulation. How does it help, though? The answer is simple: It controls the spike in blood sugar levels. An unbalanced diet leads to inflammation. Cooking oil contains omega 3 and omega 6 fatty acids. While omega-3 fatty acids help fight inflammation and prevent the onset of diabetes, omega-6 fatty acids lead to an increased risk of diabetes. Yes, they are the exact opposites.

Thus, for diabetes, oil that contains Omega 3 fatty acids is suitable for cooking.

Best Cooking Oils for Diabetes

If you or your loved one is dealing with diabetes, transitioning from one oil type to a particular diabetes-friendly oil will be fruitful in your treatment. Here are some of the best cooking oils for diabetes:

Olive Oil

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Olive oil, a staple kitchen ingredient, is readily available. This nutritious cooking oil is rich in antioxidants, oleic acid, and polyphenols that can fight inflammation. Moreover, it is suitable for diabetes management due to its insulin resistance-improving antioxidant, tyrosol. How? The said antioxidant promotes good cholesterol while regulating blood pressure.

Sesame Oil

Sesame Oil has anti-inflammatory properties, which makes it suitable for diabetes care. It keeps your blood sugar and cholesterol in range. It is rich in Vitamin E, thus making it a good bet for skin and hair. It keeps its nutritional value intact on heating up. So, you can also use cold-pressed sesame oil on salads and cooking.

Rice Bran Oil

Rice Bran Oil is rich in antioxidants and monounsaturated and polyunsaturated fatty acids, making it apt for diabetic patients. It is one of the best oils for heart and diabetes.

Mustard Oil

Mustard oil, when used moderately, can suit people with diabetes. You may ask why. Because it's low in bad fats, helps manage weight, and may help control blood sugar when part of your healthy lifestyle.

Canola Oil

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The oil is derived from rapeseed and offers health benefits such as lowering blood sugar and LDL cholesterol in type 2 diabetes. Opt for cold-pressed canola oil with a high smoke point for a healthy addition to your diet in moderation.

Glycemic Index and Diabetes - What is the Connection?

The glycemic index measures how quickly carbohydrates are broken down and absorbed into the bloodstream. The higher the GI, the quicker your body will break down those carbs and raise blood sugar levels.

Cooking oils have a negligible impact on blood sugar as they contain no carbohydrates. Therefore, cooking oils, such as olive or coconut, have a GI of zero and do not affect blood sugar levels when consumed.

How Do These Oils Benefit Both - Your Heart Health and Diabetic Care?

How Do These Oils Benefit Both Your Heart Health and Diabetes.jpg

Cooking oils like olive, avocado, canola, and omega-3-rich oils can offer dual benefits for heart health and diabetes management. These oils help in the following ways:

Reducing Inflammation

Omega-3 fatty acid-rich oils, such as fish and flaxseed, have anti-inflammatory properties. These properties can help improve heart health and minimise diabetes-related inflammation.

Providing Antioxidant Protection

Oils like olive oil contain antioxidants that safeguard cells from damage, lowering the risk of diabetes complications and enhancing overall health.

Supporting Healthy Weight Management

Healthier oils promote weight control by inducing a sense of fullness and reducing overeating, helping control weight and blood sugar. 

It's essential to use these oils in moderation as part of a balanced diet to maximise their benefits while minimising potential health risks.

Wrapping it Up

Managing diabetes begins with the food choices you make in your kitchen. Paying close attention to your fat intake is crucial, but remember, not all fats are created equal. Avoid trans fats and saturated fats, as they can harm your health. Instead, opt for unsaturated fats, which can help improve your overall well-being. So, when it comes to managing your diabetes, your kitchen is where the journey begins.

By carefully selecting the best oil for diabetes, you can easily manage diabetes. Using these oils in moderation will help harness their benefits for effective diabetes management. Make informed and healthy choices to prevent the worsening of your condition and promote better health.

Pro-tip: Always consult your healthcare provider before making any dietary changes.

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