Cooking without oil is quite challenging when it comes to the Indian food. Choosing the right oil is essential for a healthy diet. Moreover, excessive oil consumption can lead to health-related risks and other health problems. Whether cooking oil affects diabetic health is the most important concern for many diabetics. In this blog, we provide you with answers to the most common query.” What is the best cooking oil for diabetic patients”
Best cooking oil for diabetic patient
Diabetics should monitor their fat intake hence they must be keen on using the best cooking oil. To maintain a balanced diet, using healthy cooking oil is a great method to include healthy fats. The oil that contains monounsaturated fatty acids, or MUFA, has to be the healthiest oil for those with diabetes. Monounsaturated fatty acids (MUFA) contain beneficial fat molecules. This includes gingelly oil, mustard, and groundnut oil.
Another option for cooking oil for diabetic patients is polyunsaturated fatty acid (PUFA)-based oils. Sunflower and safflower oils come under this category. MUFA oils are considered best for diabetic patients followed by PUFA oils. For diabetics, it is better to stay away from refined oils because they lack all vitamins and natural fibre and promote the production of trans fats. The following are the considered best cooking oils for diabetics
Olive oil
Olive oil can be used as a raw or cooking source. Pomace olive oil can be used as a cooking medium, whereas virgin olive oil is meant to be consumed raw with salads and rice dishes. It helps to reduce insulin resistance because it contains an antioxidant called tyrosol which is beneficial for diabetics. As far as Indian food is concerned usage of olive oil is minimal compared to other oils.
Sesame oil
Sesame oil is advantageous for diabetes patients since it contains a lot of vitamin E and other antioxidants including lignans which has many anti-inflammatory properties. Moreover, it benefits the health of the pancreas, heart, and teeth.
Rice bran oil
It is good for patients with diabetes because it is high in monounsaturated fatty acids and antioxidants. Furthermore, research suggests that combining sesame and rice bran oils for cooking may lower hyperglycemia and control blood sugar levels.
Groundnut/Peanut oil
The polyunsaturated and monounsaturated fats in groundnut oil help in lowering bad cholesterol, which makes them beneficial for those with diabetes. A good source of vitamin E is found in this oil.
Coconut oil
In order to keep the heart healthy, coconut oil increases the good cholesterol in the body. It contains good saturated fats that can be used to efficiently control blood sugar levels and hence it is considered ideal for diabetics
Sunflower oil
Sunflower contains polyunsaturated fatty acids (PUFA), which lower overall and bad cholesterol and lower the risk of cardiovascular illnesses. Moreover, it contains a lot of vitamin E.
Mustard Oil
PUFA, MUFA, omega 3 & and 6 fatty acids, minerals, and vitamin E are rich in mustard oil. It benefits diabetics because of its anti-inflammatory properties.
Tips for usage of cooking oils
- Always prefer MUFA oil first followed by PUFA oils. Preferably, use a mixture of MUFA and PUFA oils.
- Avoid the usage of refined oils.
- Use cold-pressed oils.
- Choose oils with high smoking point.
To sum up
Hence, the best cooking oil for diabetic patients is MUFA oils followed by PUFA oils. Although these are considered healthy fat oils, moderate consumption of these oils is considered healthy. Keep changing the variety of oils you choose. Moreover, the function of oil itself in your health significantly decreases if green leafy vegetables, salads, and fruits make up a large portion of your diet.
