There’s a lot of confusion when it comes to the type of cooking oil that you should use for daily use and especially if you are suffering from a lifestyle disease like heart trouble or diabetes where your diet plays a major role in managing the ailment. There are so many varieties and blends available in the supermarket that it is natural to feel overwhelmed. Here’s a way out. Wellness Expert Dr. Shikha Sharma tells us, “To ensure optimal fat quality the use of a combination of vegetable oils is important. You could juggle between butter, ghee, olive oil, mustard oil, soyabean, sesame or even groundnut oil for different meals. Depend more on unrefined (Kachi Ghani) or cold pressed oils versus refined oils.”When it comes to diabetes, it is very important to keep a check on your diet as your blood sugar levels are directly affected by what you eat. It helps to know that, in this case, a particular cooking oil may be better off than the other. Here are the healthiest cooking oils for diabetics as suggested by Dr. Sunali Sharma, Dietician & Nutritionist, Amandeep Hospitals.1. Canola Oil: Canola oil is a plant-based oil derived from the rapeseed plant. It is rich in alpha-linolenic acid which is a type of omega-3 fatty acid that you will also find in walnuts. It also contains healthy monounsaturated fatty acids found in avocados and olives. “A study conducted by Dr. David Jenkins from the University of Toronto showed that canola oil helps in lowering blood sugar levels and bad cholesterol in people with type 2 diabetes.”
Canola oil is a plant-based oil derived from the rapeseed plant. Photo Credit: Istock
2. Olive Oil: Olive oil is a heart-friendly oil that is good for diabetics too. It contains an antioxidant called tyrosol that can act as a therapeutic agent for improving insulin resistance and diabetes.(Also read: How to Cook With Olive Oil)
Olive oil is a heart-friendly oil that is good for diabetics too. Photo Credit: istock3. Flaxseed Oil: Flaxseeds contains mucilage, a type of fiber that can slow digestion. This allows the glucose from foods to be digested and released into the blood more slowly and prevents sudden spikes in blood sugar levels. Therefore, using flaxseed oil may help in decreasing the incidence of insulin resistance in diabetics. 4. Rice Bran Oil: Regarded as one of the healthiest oils for your heart, rice bran oil is rich in antioxidants and mono and poly unsaturated fatty acids that may be beneficial for diabetics too. “A study published in the Journal of Nutritional Biochemistry showed that consumption of rice bran oil led a 30 per cent reduction in blood glucose levels,” shares Dr. Sharma.(Also read: The Healthiest Oils for Your Heart)
Rice bran oil is rich in antioxidants and mono and poly unsaturated fatty acids. Photo Credit: Istock5. Walnut Oil: Walnut oil is high in triglycerides which are the heart-friendly omega-3 fatty acids and polyunsaturated fats (PUFAs). It helps in increasing insulin sensitivity in diabetics. A study conducted by researchers from the Harvard School of Public Health showed that regular consumption of walnut oil may be linked to a lower risk of type 2 diabetes in women.
It helps in increasing insulin sensitivity in diabetics. Photo Credit: istock6. Sesame Oil: Derived from nutritious sesame seeds, this oil is rich in vitamin E and other antioxidants such as lignans. Both of these have important benefits for diabetics. A 2016 study published in the American Journal of Medicine suggests that a combination of rice bran oil and sesame oil may be good for blood sugar and cholesterol in people with type 2 diabetes.
Sesame oil is rich in vitamin E and other antioxidants. Photo Credit: IstockDr. Sharma also suggests that can you can use oils such as almond oil and avocado oil as a dressing for salads and baked snacks. These are not recommended for day to day cooking but they are full of healthy fats that can prevent the risk of diabetes, high cholesterol, high triglyceride levels, and obesity.
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