Even though healthy fat can sound like an oxymoron, fat is a pillar of a healthy diet. Fat provides essential vitamins, stores energy, maintains healthy skin, insulates organs and fulfills many other crucial roles in the human body. Eating the proper types and quantities of fat can help reduce the health risks associated with diabetes.
Consuming healthy cooking oils is an excellent source of fat to maintain a balanced diet. Depending on which kind, cooking oils contain saturated, polyunsaturated, monounsaturated and trans fats. Not all fats are healthy, and people with diabetes especially need to watch which fats they consume. It is important to know which ones are in the cooking oils you use.
Choosing the right cooking oil to include in your meals can help you manage or prevent diabetes and maintain your health while managing diabetes. La Tourangelle offers a wide range of cooking oils with the nutrients to support a balanced diet without sacrificing delicious flavor.
Why Some Cooking Oils Are Better Than Others for People With Diabetes
Fats should be eaten in moderation, no matter which type they are. However, some fats can be consumed in higher quantities than others. The American Diabetes Association suggests consuming higher amounts of monosaturated and polyunsaturated fats than saturated fats and eliminating trans fats when possible.
Cooking oils can be made from various ingredients that contain different fats. Some hydrogenated vegetable oils like corn oil contain unhealthy trans fat that should be avoided. Many other cooking oils contain healthy fats, which can be enjoyed in small quantities as part of a balanced diet.
7 Best Cooking Oils for Diabetics
The following cooking oils contain healthy fats and other nutrients that are more suitable for a diabetes-friendly diet.
1. Extra Virgin Olive Oil
Olive oil is one of the most nutrient-rich cooking oils on the market. As its name suggests, it comes from pressed olives. Researchers found that consuming extra virgin olive oil (EVOO) maintains safe blood sugar and glucose levels. Their findings suggest that EVOO improves low-density lipoprotein cholesterol levels, which may protect against cardiovascular diseases.
Extra-virgin olive oil is cold-pressed to maintain healthy antioxidants and deep rich flavor. Olive oil contains monounsaturated fat and is a healthy alternative to butter, margarine or shortening in recipes. Olive oil is very versatile and can be used for baking healthy fat desserts, sauteing crisp vegetables or topping off a fresh salad.
2. Avocado Oil
Avocado oil shares many health benefits with olive oil, making it another suitable cooking oil for diabetics. It contains healthy monounsaturated fats, which promote better heart health and lower cholesterol. You may have guessed that avocado oil comes from avocados. The light and buttery flavor of this oil blend perfectly with sweet or savory dishes. Replace traditional mayonnaise that is filled with saturated fat with a healthier alternative made from avocado oil.
This oil can be used to improve your health from the inside and the outside. High-quality avocado oil can be used to make balanced meals or a nutrient-rich mask for your skin and hair.
3. Peanut Oil
Another tasty alternative to butter and shortening that promotes heart health is peanut oil. This peanut-based oil is rich in healthy monounsaturated and polyunsaturated fat.
Including peanut oil in your diet has been found to reduce cardiovascular disease by 16%. This nutty-tasting oil can help control blood sugar levels and balance cholesterol levels, important for managing diabetes.
The nutty flavor of roasted peanut oil makes an excellent addition to decadent desserts that are rich in healthy fats. For a healthier balance, you can use peanut oil to add depth to a crisp Chinese chicken salad.
4. Flaxseed Oil
Made from the seeds of a flax plant, flaxseed oil is high in omega-3 fatty acids, which support heart health. Flaxseed oil is rich in polyunsaturated fats, which are an essential part of a balanced diet. The nutrients in this oil can help lower cholesterol, which reduces the risk of heart disease and stroke. Anyone could benefit from adding flaxseed oil to their diet, especially those with diseases like diabetes.
Flaxseed oil is rich in fiber, protein and healthy fats, a great addition to a balanced meal plan. Flaxseed oil is best for low-temperature cooking, like a vitamin-packed smoothie recipe.
5. Canola Oil
Canola oil, also known as rapeseed oil, is rich in both monounsaturated and polyunsaturated fats, making it a great addition to a healthy recipe. Studies have found that canola oil balances cholesterol for better heart health and improves insulin sensitivity for people with diabetes.
Canola oil has a neutral flavor that makes it a perfect addition to any meal. You can use canola oil to saute, grill or even fry with its extremely high cooking temperature. Enjoy eating the delicious foods you love by swapping in canola oil to make breakfast, lunch and dinner.
6. Sunflower Oil
Sunflower oil is made from sunflower seeds that are packed with healthy monounsaturated and polyunsaturated fats. Studies show that consuming sunflower oil as a part of a balanced diet can lower total cholesterol and control glucose levels to effectively treat and prevent diabetes.
Like canola oil, sunflower oil has a mild flavor and a high heat capacity that makes it perfect for everyday cooking. Sunflower oil is filled with antioxidants, making it one of the best cooking oils for diabetic health and skin. Use it to create a nutritious garden herb sauce to glaze a chicken or an anti-aging face mask to pamper yourself.
7. Coconut Oil
Coconut oil contains saturated fat in the form of lauric acid. Although saturated fats should be consumed in low quantities, lauric acid is more likely to be burned for energy rather than stored as fat.
Although coconut oil does not offer as many confirmed health benefits as other options, it is better than using butter for managing cholesterol. It has a longer shelf life compared to vegetable-based oils and shares the same versatility for cooking and baking.
Coconut oil adds a delicious, slightly sweet, fresh coconut flavor to any dish. Add a drizzle of coconut oil to a nutrient-rich warm sweet potato soup for another layer of flavor that compliments the dish. You can use coconut oil in your everyday cooking and beauty routine with moisturizing properties that are great for hair and skin.
Discover Healthy Cooking Oils for Diabetics From La Tourangelle – Artisan Oils
La Tourangelle offers small-batch, delicious artisan oils to inspire healthy meals that are good for your body and tastebuds. Choose from our wide range of high-quality cooking oils to create mouth-watering meals with incredible health benefits.
Our oils are minimally processed to maintain the rich nutrients and flavor. Use La Tourangelle and get creative with your recipes to help you manage diabetes. Place an order today to stock your kitchen with some of the best cooking oils for diabetics.