Oil is found abundantly in nature and in the human body too. Oils contain three types of fats – saturated, unsaturated (polyunsaturated fatty acids or PUFA and monounsaturated fatty acids or MUFA) and trans fats. The fats in the oil are digested and converted into fatty acids; these fatty acids are then used by the body for various functions.
Oils are an essential ingredient in Indian cuisine. Oil is important for good health as it provides many health benefits. This is why doctors recommend that we derive 20 to 35% of our calories from fat.
The food we consume is primarily made up of proteins, carbohydrates, fiber, vitamins and dietary fat that comes from vegetable oils and animal fat. In a balanced diet, all these components are well-balanced, so the digestion process happens at a steady pace. This prevents spikes in blood sugar levels which is important for a diabetic. That is why we should follow the age-old practice of consuming proteins (lentils, nuts or meat), fibre (fruits and vegetables) and dietary fat like ghee and oil for a complete meal.
Inflammation is one of the primary causes for diabetes. Oils contain omega-3 and omega-6 fatty acids. While omega-3 fatty acids fight inflammation and prevent the onset of diabetes, omega-6 fatty acids cause inflammation and increase the risk of diabetes. For diabetics, consuming oils rich in omega-3 fatty acids helps manage the condition better. Hence the correct choice of cooking oil plays an important role in the prevention, reduction and better management of diabetes.
In Indian cooking, oil is used for deep frying, sautéing or shallow frying, seasoning and cold mixing (as in idli podi), so it’s important to know a couple of points.
Sesame oil is great for the heart and for diabetes management as well. It prevents plaque formation and atherosclerosis. It is also known to fight malignancy, memory loss, tooth decay and gum disease. So, it’s good for pancreatic, heart and dental health.
Groundnuts are rich in polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids. This helps lower bad cholesterol. The oil is also rich in vitamin E which acts as an antioxidant and helps fight free radicals.
Rice bran oil is rich in monounsaturated fatty acids (MUFA) and a component called oryzanol, both of which reduce overall cholesterol. It has anti-inflammatory properties and hence is good for diabetics. Further, its anti-oxidant properties help fight cancer better.
The polyunsaturated fatty acids (PUFA) in sunflower help lower bad and overall cholesterol which reduces the risk of cardiovascular diseases. It helps fight free radicals, boosts immunity, maintains proper functioning of nervous system and is rich in vitamin E.
Mustard oil is loaded with PUFA, MUFA, omega 3 & 6 fatty acids, minerals and vitamin E. Because of its anti-inflammatory properties, it is good for diabetics. Being rich in anti-oxidants, it helps fight cancer. It boosts metabolism, promotes digestion, improves circulation and fights sinus-congestion.
Coconut oil helps reduce appetite and burns fat better. This helps in abdominal fat reduction and better weight management, both of which are important for a diabetic. It raises good cholesterol and boosts heart health. It also boosts brain function and helps reduce seizures.
Oils provide essential fatty acids, absorb vitamins, promote heart health, reduce inflammation, give energy, lubricate joints, and maintain healthy skin and brain function.
Omega-3 rich oils manage inflammation and blood sugar levels, while balanced fat intake aids digestion for diabetics.
Opt for oils with high smoke points, avoid refined oils, choose cold-pressed varieties, and steer clear of processed foods.
Sesame, groundnut/peanut, rice bran, sunflower, mustard, and coconut oils offer anti-inflammatory properties and heart health benefits.
Sesame oil prevents plaque, atherosclerosis, malignancy, memory loss, tooth decay, and gum disease, supporting heart and dental health.
Groundnut/peanut oil lowers bad cholesterol, provides antioxidants, and fights free radicals, promoting heart health and overall well-being.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
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