Here you’ll find best cooking oils for diabetic patients and how they can help you manage the condition.
When it comes to a healthy diet, choosing the right oil is important, particularly for those who have medical concerns such as diabetes. Let us help you choose some safe cooking oils for diabetic patient.
Importance of cooking oil to manage diabetes
Jaiswal says, “One of the most vital ingredients in meals is cooking oil, particularly for people with diseases like diabetes. Diabetes sufferers must monitor their fat intake.” But since we already know that not all fats are good, using healthy cooking oil is an excellent way to add healthy fats to maintain a balanced diet.
So, to make your choices clear and easy in order to choose the right kind of oil, Jaiswal has listed a few of the best cooking oils that contain healthy fat and can be consumed in moderation as part of a diabetic diet.
Read more: how to cope with diabetics
Here are 5 cooking oils to consider using for diabetes patients:
- Olive oil
Virgin olive oil is meant to be consumed raw with salads and rice mixtures and not heated, while pomace olive oil can be used as a cooking medium. Since it has an antioxidant called tyrosol, which works as a therapeutic agent and helps to improve insulin resistance. Additionally, this oil has anti-inflammatory qualities, and due to its light consistency, it also reduces the risk of obesity.
- Sesame oil
Sesame oil is easily available in Indian households and is a well known oil that can benefit skin and hair. But because sesame oil is rich in vitamin E and other antioxidants such as lignans and anti-inflammatory properties, it is also beneficial for a diabetic patient. In fact, it is also good at keeping your blood sugar and cholesterol in control.
- Rice bran oil
Jaiswal says, “The healthiest oil for heart health is thought to be rice bran oil. It contains a lot of monounsaturated fatty acids and antioxidants that are good for diabetic patients.” In fact, a research in the American Journal of Medicine suggests that using sesame oil and rice bran oil together as cooking oil may reduce hyperglycemia and regulate blood sugar levels.
- Groundnut/Peanut oil
Another oil that can be used to cook food for diabetic patients is groundnut or peanut oil. Groundnut or peanut oil are rich in polyunsaturated and monounsaturated fats which helps in keeping control over bad cholesterol and therefore great for people suffering from diabetes. This nutty tasting oil also contains the benefits of vitamin E.
- Coconut oil
Coconut oil is a well known oil that has numerous health benefits for skin, hair and your overall health. Jaiswal says, “Coconut oil reduces appetite and burns fat better and it also helps in fat reduction and weight management. It boosts the level of good cholesterol in the body and maintains heart health.” Moreover, it is a source of healthy saturated fats that can help effectively to manage blood sugar level.
- Canola oil
Canola oil has a lot of health benefits and has been hugely recommended for all the diabetes patients. Not only is the oil a rich source of an omega-3 fatty acid such as the alpha-linolenic acid but it also contains monounsaturated fats. This is a type of fat that is considered good and healthy for the diabetics. This goes a long way in helping to reduce the risks of cardiovascular diseases, stabilize the levels of blood pressure, helps in smooth digestion, and also in reducing the levels of bad cholesterol in the body.
- Walnut oil
Rich in omega-3 fatty acids, walnut oil is one amongst the most recommended oils for all the patients of diabetes. It is also a good source of polyunsaturated fats. It helps you maintain a good balance of triglycerides, thereby reducing the risks of the diabetes patient getting affected from several cardiovascular conditions. Finally, walnut oil benefits a person suffering from diabetes as it also helps the body by improving its sensitivity towards the all-important hormone insulin.
- Another oil on the list of the top 10 cooking oils good for diabetics is the flaxseed oil. The oil is a rich source of fiber and that is how it slows digestion. Slow digestion, as we know, helps to maintain stable levels of blood glucose in the body. It also helps in improving the sensitivity of the body towards insulin. One thing to remember while using flaxseed oil is that do not use the same under direct heat. You can use it as a dressing for your salad or add it after the meal has been cooked.