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 patients.
Health Shots got in touch with Roopshree Jaiswal, Consultant-Dietitian/Nutritionist, Motherhood Hospitals, Mechanic Nagar Indore, to understand the importance of cooking oils to manage diabetes and which cooking oils are best for diabetic patients.
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.
The American Diabetes Association advises avoiding trans fats wherever possible and consuming more monounsaturated and polyunsaturated fats than saturated fats.
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.
Here are 5 cooking oils to consider using for diabetes patients:
1. 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.
2. 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.
Also, read: If not ghee, don’t look beyond these 7 healthy cooking oils
3. 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.
Also, read: Have you heard of a diabetes-fighting thali? Here’s why you MUST nosh on it
4. 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.
5. 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.