Which Cooking Oils Are Best for Diabetics?

by admin-blog-kh | November 11, 2020 5:05 am

Table of Content


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[6]. The fats in the oil are digested and converted into fatty acids; these fatty acids are then used by the body for various functions.

Health Benefits of Consuming Oil

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.

Oils and Diabetics

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.

Also Read: Planning A South Indian Diabetic Friendly Diet[9]

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[10].

Important Tips on Cooking Oils

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.

Best Cooking Oils for Diabetics (Cold-Pressed)

Sesame Oil
Sesame oil is great for the heart[12] 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.
Step 2
Sesame Oil
Groundnut / Peanut Oil
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.
Step 2
Groundnut/Peanut Oil
Rice Bran Oil
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.
Step 2
Rice Bran Oil
Sunflower Oil
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.
Step 2
Sunflower Oil
Mustard Oil
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.
Step 2
Mustard Oil
Coconut Oil
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.
Step 2
Mustard Oil
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Sesame Oil

Sesame oil is great for the heart[13] 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.

Groundnut/Peanut Oil

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.

Also Read: Great Tips to Lower Your Bad Cholesterol[14]

Rice Bran Oil

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.

Sunflower Oil

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

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

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.

Frequently Asked Questions

  1. Why are oils important?

Oils provide essential fatty acids, absorb vitamins, promote heart health, reduce inflammation, give energy, lubricate joints, and maintain healthy skin and brain function.

  1. How do oils help diabetics?

Omega-3 rich oils manage inflammation and blood sugar levels, while balanced fat intake aids digestion for diabetics.

  1. What to consider when choosing cooking oils?

Opt for oils with high smoke points, avoid refined oils, choose cold-pressed varieties, and steer clear of processed foods.

  1. Which oils are best for diabetics?

Sesame, groundnut/peanut, rice bran, sunflower, mustard, and coconut oils offer anti-inflammatory properties and heart health benefits.

  1. What does sesame oil contribute to health?

Sesame oil prevents plaque, atherosclerosis, malignancy, memory loss, tooth decay, and gum disease, supporting heart and dental health.

  1. What are the benefits of groundnut/peanut oil?

Groundnut/peanut oil lowers bad cholesterol, provides antioxidants, and fights free radicals, promoting heart health and overall well-being.


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Endnotes:
  1. Health Benefits of Consuming Oil: https://kauveryhospital.com/blog/lifestyle/which-cooking-oils-are-best-for-diabetics/#q1
  2. Oils and Diabetics: https://kauveryhospital.com/blog/lifestyle/which-cooking-oils-are-best-for-diabetics/#q2
  3. Important Tips on Cooking Oils: https://kauveryhospital.com/blog/lifestyle/which-cooking-oils-are-best-for-diabetics/#q3
  4. Best Cooking Oils for Diabetics: https://kauveryhospital.com/blog/lifestyle/which-cooking-oils-are-best-for-diabetics/#q4
  5. Frequently Asked Questions: https://kauveryhospital.com/blog/lifestyle/which-cooking-oils-are-best-for-diabetics/#q5
  6. trans fats: https://kauveryhospital.com/blog/lifestyle/what-is-transfats-which-foods-contain-transfats/
  7. burning sensation: https://www.kauveryhospital.com/blog/neurology/i-have-a-burning-sensation-on-my-feet-why-are-my-feet-on-fire/
  8. important for good memory: https://www.kauveryhospital.com/blog/neurology/the-importance-of-brain-health/
  9. Planning A South Indian Diabetic Friendly Diet: https://www.kauveryhospital.com/blog/general-medicine-diabetology/planning-a-south-indian-diabetic-friendly-diet/
  10. management of diabetes: https://www.kauveryhospital.com/centers-of-excellence-and-specialties/diabetology
  11. processed and packaged foods: https://www.kauveryhospital.com/blog/lifestyle/what-do-u-mean-by-processed-foods-is-it-bad-for-you/
  12. heart: https://www.kauveryhospital.com/centers-of-excellence-and-specialties/cardiology
  13. heart: https://www.kauveryhospital.com/Centers-of-Excellence-and-Specialties/Cardiology
  14. Great Tips to Lower Your Bad Cholesterol: https://www.kauveryhospital.com/blog/general-medicine-diabetology/great-tips-to-lower-your-bad-cholesterol/

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