Which Oil is the Best for Diabetes?
We all need to eat healthy and tasty food. When we consider “healthy cooking”, we think of the correct cooking oil. “Which oil to use for cooking? Which oil is best for our heart health? Does the oil make us fat? Which oil is the best for diabetes?” These are common questions that come into our minds. It is very important to select the right oil for cooking. There are many brands and advertisements about the benefits of their oil. We should pick the best oil from the variety. This is a tough job!! Here we will discuss different types of oil and their benefits. This will help us to select the best oil.
Types of cooking oil that are best for Diabetes:
There are a wide variety of oils to choose from. Each oil has different health benefits. Some of the oils that are common are:
1. Canola Oil
- The oil helps to reduce total cholesterol and triglycerides. It increases HDL.
- It has omega 3 fatty acids.
- This is good and healthy for diabetics.
- The oil helps to reduce the risks of cardiovascular diseases.
- It helps to stabilize the levels of blood pressure and helps in digestion.
2. Coconut Oil
- The oil has antioxidant properties. It is anti-inflammatory. The oil is helpful in managing weight and blood sugar levels.
- There are minerals and vitamins present in the oil that helps to manage diabetes.
- If you consume this oil on regular basis it helps to control cravings.
- The oil increases the calcium and magnesium absorption capacity of the body.
- It helps to slow the progression of Alzheimer’s disease, a possible outcome of diabetes.
3. Mustard Oil
- The oil has a high smoke point that allows cooking at a high temperature.
- It is easily available and low in price.
- The oil contains omega 3 fatty acids and MUFA.
- There are anti-inflammatory properties that are good for heart health.
- Mustard oil is a natural stimulant that stimulates our sweat glands. This improves blood circulation and removes toxins from the body.
4. Olive Oil
- The oil is one of the most nutritious cooking oils.
- It is a heart-friendly oil, good for diabetics.
- There is an antioxidant called tyrosol present in olive oil. It acts as a therapeutic agent for improving insulin resistance.
- It is anti-inflammatory and has antioxidants that increase good cholesterol.
- There are properties in the oil that manage blood pressure.
- It is useful for low flame cooking and salad dressings.
5. Peanut/ Groundnut Oil
- The food cooked in this oil gives a pleasing taste.
- The oil helps to fight diseases and boost our immunity.
- We should avoid using the refined peanut/ groundnut oil
- There is a good combination of PUFA, MUFA, and saturated fats in this oil.
- It is good for the skin, cells, and heart health.
- The oil has a high-temperature cooking capacity.
6. Rice Bran Oil
- The oil is rich in antioxidants. It contains mono and polyunsaturated fatty acids that are good for diabetic patients.
- Rice bran oil improves your immune response. This helps the body to fight against viruses and bacteria.
- The husk of rice grain makes the oil. So, it has no carbohydrates.
- Rinsing your mouth with rice bran oil help to get rid of bad breath.
7. Sesame Oil
- The oil is rich in Vitamin E and antioxidants like lignans. These are beneficial for diabetic patients.
- It helps to stabilize the required levels of blood glucose.
- Sesame oil warms the body from the inside and boosts energy.
- The oil has low carbohydrate content. This means less sugar consumption.
- It boosts digestion. The oil lubricates your intestine. The fiber content in the oil helps in smooth bowel movements.
8. Soybean Oil
- The oil is good for the heart. It helps to control diabetes and also minimizes the risk of chronic diseases.
- Soybean oil has a high smoking point. It is rich in heart-healthy fats.
- It supports bone, and skin health.
- The oil helps you gain weight in the right way.
- Soybean oil enhances memory power and fights Alzheimer’s disease.
9. Sunflower Oil
- The oil is rich in PUFA and Vitamin E. It has low trans fats content.
- It helps to increase HDL cholesterol and decrease LDL cholesterol.
- We should avoid using refined sunflower oil.
- The oil has a higher smoke point.
- The taste is clean and is good for cooking.
10. Walnut Oil
- The oil helps to increase insulin sensitivity in diabetics.
- Walnut oil is one of the best-recommended oils for all diabetic patients.
- It helps to maintain a good balance of triglycerides.
- The oil boosts the functioning of blood vessels.
- Walnut oil helps you fight insomnia and ensures you a good night’s sleep.