is sunflower oil good for diabetes
Nutrition

Is Sunflower Oil Good for Diabetes?

Sunflower oil is a natural oil extracted from the seeds of the sunflower plant. It is cholesterol-free, low in saturated fats, and rich in polyunsaturated fats. Sunflower oil is a good source of Vitamin E and omega-6 fats that help to stimulate the skin, hair growth, bone health, improve vision, and maintain the reproductive system. Sunflower oil contains protein that is vital for building and repairing tissues.

Sunflower oil is also a good source of Vitamin K. Sunflower oil contains oleic acid. It also contains linoleic acid, which helps lower the risk of type 2 diabetes. Read more about is sunflower oil good for diabetes here.

Nutritional Information of Sunflower

One tablespoon of sunflower oil contains -

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| Calories       | 120      |

|----------------|----------|

| Protein        | 0 gm     |

| Fat            | 14 gm    |

| Carbohydrates  | 0 gms    |

| Fibre          | 0 gms    |

| Sugar          | 0 gms    |

| Fatty Acids    | 1.44 gms |

| Vitamin K      | .73 mcg  |

| Vitamin E      | 5.59 mg  |

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Benefits of Sunflower Oil

Sunflower oil is rich in monounsaturated and polyunsaturated fatty acids and offers many health benefits. It is low in saturated fat. Sunflower oil is used as medicine. There are different types of sunflower oil to choose from. Look for the sunflower oil with a high oleic acid content, which remains stable while cooking and supplies plenty of heart-friendly unsaturated fats.

There are many health benefits of consuming sunflower oil:

  • Improves digestion - Sunflower oil is light and easy to digest. Your digestive tract can easily absorb sunflower oil. It also has laxative properties that can help to prevent constipation.
  • Good for skin health - Sunflower oil is light and non-greasy, so it gets absorbed into the skin easily without blocking your pores. Sunflower oil helps in treating dry and sensitive skin. It is rich in Vitamin A and Vitamin E, which act as antioxidants that help regenerate damaged cells and prevent bacteria that cause acne. Vitamin E helps lighten marks and scars on the skin and keeps the skin hydrated. It protects your skin from the sun and preserves collagen, which helps to reduce signs of skin ageing.
  • Promotes hair growth - Sunflower oil contains gamma alpha-linolenic acid that prevents hair loss. Sunflower oil softens frizzy hair and adds a nice shine to your hair. Due to its light texture, you can also use sunflower oil as a hair conditioner.
  • Strengthens your immune system - Sunflower oil is rich in antioxidants, and it increases your body’s ability to defend against bacteria and viruses. Sunflower oil contains various enzymes that assist in the healthy functioning of your body.
  • Helps to reduce weight - Sunflower oil is rich in omega-6 fatty acids that help to burn fat rather than store it. Sunflower oil will be a good substitute for vegetable oils to reduce weight.
  • Lowers inflammation - The anti-inflammatory properties of sunflower oil can help to combat arthritis pain. The Omega-3 fatty acids in the sunflower oil help  reduce inflammation.
  • Source of energy - Sunflower oil helps produce a sugar named glycogen from your liver into the bloodstream, which acts as a quick energy booster. Unsaturated fats in sunflower oil can boost your stamina and help you feel more energetic.

Helps prevent arthritis - Sunflower oil helps relieve arthritis pain and prevents the development of rheumatoid arthritis.

Read more about which oil is good for diabetes

Benefits of Sunflower Oil for Diabetes

  • Promotes heart health - Monounsaturated fats present in high oleic acid sunflower oil increase high-density lipoprotein (HDL), also known as good cholesterol. Monounsaturated fatty acids control inflammation and promote heart health. It is rich in phytochemicals such as choline and phenolic acid, beneficial for your heart. Sunflower oil lowers the risk of cardiovascular diseases.
  • Low glycemic index - Sunflower oil has a low or 0 glycemic index. Foods with low glycemic index are beneficial for people with diabetes. They should consume foods with a low glycemic index, which helps manage blood sugar levels.
  • Lowers cholesterol levels - Sunflower seed oil helps lower cholesterol, triglyceride concentrations, and low-density lipoprotein. It also increases high-density lipoprotein, which is good cholesterol.
  • Controls glucose levels - Consuming sunflower oil as part of a balanced diet can control glucose levels to treat or delay diabetes. The oleic acid in sunflower oil also improves insulin production. It is also rich in antioxidants. Sunflower oil is rich in linoleic acid, which may lower the risk of type 2 diabetes. Hence, sunflower oil is good for diabetes.
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Glycemic Index of Sunflower Oil

The Glycemic index of sunflower oil is low or 0 since it does not have any carbohydrates. Foods with no carbs are considered to have a low or 0 glycemic index. People with diabetes should consider eating foods with low glycemic index as it controls carbohydrate intake and helps in managing their blood sugar levels.

Tips for Consuming Sunflower Oil

Sunflower oil is a versatile oil to cook. It has a nice fragrance and a subtle taste. Sunflower oil has a high smoke point, making it perfect for cooking most recipes at high temperatures. Sunflower oil might already be in your kitchen. Here are some interesting ways to include it in your diet.

  • You can use sunflower oil for cooking any recipe of your choice. Sunflower oil can be used to fry veggies, chicken, or fish.
  • You can use sunflower oil as a salad dressing.
  • It can be used to grill vegetables, fish, and chicken.
  • Sunflower oil is used to add seasoning to curries.
  • Sunflower oil can be used to make salsa and bread dips.
  • Use sunflower oil to make kebabs with chicken, paneer, or mushrooms.
  • Sunflower oil can be used to bake cakes and bread.
  • You can make your favourite fried rice and noodles using sunflower oil.
  • You can also make pasta of your choice with sunflower oil.

FAQs 

1. Does sunflower oil raise blood sugar? 

Sunflower oil is rich in antioxidants and vitamins. Sunflower oil is free of cholesterol. It is beneficial for diabetes. However, eating oily foods in excess leads to weight gain causing high blood sugar. People living with diabetes should consume sunflower oil in moderation to obtain the benefits of sunflower oil. 

2. What oils to avoid if I have diabetes? 

If you have diabetes, it is advisable to avoid the consumption of corn oil, rapeseed oil, and cottonseed oil. 

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