Article Category: Nutrition
Author: Shifa Fatima, MSc.
Medically Reviewed By: Dr. Apoorva T, MHM.
Last Reviewed: April 20, 2022
Oil is abundantly available in nature, and in our bodies too. It is made up of three kinds of fats – saturated, unsaturated, and trans fats. The fats present in oil are digested in our bodies and converted to fatty acids, which are then used by our bodies to perform multiple functions.
Many people these days prefer to give up oil entirely, since they believe it is bad for their health - but this is not true. Oil offers many benefits for our bodies. Several oils are good sources of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which are beneficial for the heart. They help reduce inflammation, and aid in the proper absorption of vitamins A, E, D, and K. They give us energy and lubricate the bone joints and muscles. Furthermore, they are good for brain function and healthy skin.
If you have diabetes and are wondering which oil is best for diabetes, here are some of the best oil for diabetes available:
Fatty Acid Profile: 1:1 ratio for Omega-3 to Omega-6 fatty acids
Key Benefits:
Cooking Uses: Can be used in all forms of cooking, other than frying and high-heat grilling
Availability: Can be rather expensive and is not widely available in India
Recommendation: If you can find macadamia nut oil, it is one of the best diabetes oil and you must add it to your diet.
Nutritional Profile:
Key Benefits:
Cooking Uses: Can be used for sautéing crisp vegetables, baking healthy fat sweets, and dressing up fresh salads. Works as a healthy substitute for butter, margarine, or shortening in recipes.
Availability: Readily available everywhere
Special Note: The healthful antioxidants and deep, rich flavour of extra-virgin olive oil are preserved through cold pressing.
Nutritional Profile:
Key Benefits:
Cooking Uses: Can be used in all types of cooking, including frying on high heat. Can also be spread on salads.
Recommendation: One of the best cooking oil for diabetic patients.
Nutritional Profile:
Key Benefits:
Cooking Uses: NOT suitable for cooking due to very low smoking point. Can immediately get rancid if exposed to low amounts of heat.
Storage: Always store in the refrigerator
Recommended Use: Drizzle the oil on top of soups, pasta, and salads
Source: Plant-based oil derived from the rapeseed plant
Nutritional Profile:
Key Benefits:
Cooking Uses: Can be used for all types of cooking
Recommendation: Try cold-pressed canola oil
Nutritional Profile:
Key Benefits:
Recommendation: One of the best oil for diabetic patients
Nutritional Profile:
Key Benefits:
Cooking Uses: Suitable for high-heat cooking
Source: Made from avocados
Nutritional Profile:
Key Benefits:
Cooking Uses: Goes well with both savoury and sweet meals
Additional Uses: Can be used to enhance both the inside and the outside of your health. A nutrient-rich mask for your face and hair or balanced meals can both be prepared using high-quality avocado oil.
Alternative Products: Avocado oil mayonnaise is a healthier alternative to conventional mayonnaise that is high in saturated fat
Recommendation: All the benefits make it a good cooking oil for diabetics
Nutritional Profile:
Key Benefits:
Cooking Uses: Delectable substitute for butter and shortening that supports cardiovascular health. Rich in healthy fats, sumptuous desserts taste fantastic when flavoured with roasted peanut oil. Use peanut oil to give a crisp Chinese chicken salad depth for a healthier balance.
Source: Made from sunflower seeds
Nutritional Profile:
Key Benefits:
It is better to stay away from refined oils because they are devoid of all vitamins and natural fibre and encourage the production of trans fats. Avoid oils that have undergone heat treatment during oil extraction because cold-pressed oils are a preferable option.
Oils to Avoid:
Contrary to popular belief, it is not a good idea to give up oil consumption altogether, because oil has many health benefits. However, oil contains many calories, so it is important to control the amount of oil you consume in a day.
The successful management of diabetes starts right from your kitchen. Make sure you use the right oils in your cooking, so you can control and even improve your health. Include a combination of healthy oils such as macadamia nut oil, olive oil, coconut oil, flaxseed oil, canola oil, rice bran oil, and sesame seed oil into your diet to manage your diabetes successfully.
Oils to avoid with diabetes are palm oils, hydrogenated oils, shortening, margarine, and processed foods as much as possible.
Many health coaches and macrobiotic nutritionists recommend the consumption of ghee for people with diabetes. Ghee works like a medicine for people with diabetes, as it is rich in fatty acids, helps in metabolizing sugar, and keeps blood sugar balanced. Adding ghee to rice helps better digest the sugar present in rice.
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