There are so many difficult situations in life, when you have diabetes, you do not need any additional problems. When it comes to cooking, it should be simple. However, even cooking oils are enough to complicate and confuse people who have this chronic condition. We are here to help figure out what the best cooking oil is for those who have diabetes.
To begin with, any Registered Dietician and Physician you see is going to tell you that fried food is not something you should be eating if you are diabetic. However, we all know that it is so hard to go without some fried food once in a while. This could be in the form of any appetizers or main course dishes.
Due to the many varieties, we are going to make it easier for those of you who are concerned about the best oil. Oil is everywhere you look, it is in nature, it is in our bodies, and there are three types of fats in these. Saturated fats, unsaturated fatty acids, and monounsaturated fatty acids.
When you consume oils, your body will digest them and convert them to fatty acids that are used by our bodies for multiple functions.
Health Benefits
- It has been recommended by the medical community that we have at least 20% to 35% of our calories from fats. Some of the benefits:
- Polyunsaturated and monounsaturated fats are said to be good for the heart and help to prevent heart-related diseases.
- Oils are known to reduce inflammation, burning, swelling, and redness from inflammation.
- Oils help to absorb Vitamins A, D, E, and K.
- Oils have calories, calories produce energy, therefore, oil gives energy.
- The oils help to lubricate joints, and muscles. Oils also help make movement easier.
- To keep your skin smooth and glowing, your body needs oils.
- Oils help promote brain function and help to improve memory quality.
Ideal Diet Planning
The ideal meal contains protein, which comes from nuts, meats, beans, or mushrooms; a portion of fiber includes fruits and vegetables, and of course fats which include ghee, oil, or butter.
The newest method of portion control is the plate method. You will divide the plate into thirds. One-quarter of the plate will be for your carbohydrates, grains, and pasta; another quarter of the plate is for the protein, meats, beans, lentils, tofu, or mushrooms, and the remaining half of the plate is sectioned to be entirely covered in vegetables and fruits.
It is said that inflammation is one of the main causes of Diabetes. Oils contain Omega-3 fatty acids and also Omega-6 fatty acids. Omega 3 fatty acids fight inflammation and help prevent the start of Diabetes, shockingly, Omega-6 fatty acids cause inflammation and increase the risk of inflammation.
Best Of The Best
The following are the best oils found that is good for Diabetic cooking. These are in no specific order.
- Sesame Oil is a great oil for the heart and for diabetes management. Other benefits include helping to prevent plaque formation and also helping fight off atherosclerosis, it is thought to help fight against malignancy, tooth decay, memory loss, and gum disease. Sesame Oil is said to be good for the pancreatic, heart, and dental health.
- Peanut Oil or Groundnut Oil is rich in monounsaturated fats and also polyunsaturated fats. This type of oil is also rich in Vitamin E, and this Vitamin acts as an antioxidant to fight free radical cells. Groundnut and Peanut Oil are said to help lower bad cholesterol.
- Coconut Oil is one of the oils that helps reduce the appetite and burns the fat cells better. Reducing abdominal fat and weight management are two important factors for diabetics. Coconut oil can help to improve brain function and reduce seizures. Coconut Oil is known for raising good cholesterol and giving heart health a boost.
- Sunflower Oil is climbing in popularity as of late. The polyunsaturated fats in Sunflower Oil help to lower the bad cholesterol and cholesterol in general. This helps prevent cardiac issues or cardiovascular diseases. Being rich in Vitamin E helps to fight free radical cells, boost immunity, and helps to maintain the proper functioning of the nervous system.
- Rice and Bran Oil are rich in fats and also contain a compound called ’oryzanol’. Bothe monounsaturated fat and the compound help to fight and reduce the overall cholesterol levels. This oil has antioxidant properties to help fight cancerous cells. This oil also has anti-inflammatory properties, which are good for diabetics.
- Mustard Oil is loaded with polyunsaturated fats, monounsaturated fats, and Omega 3 and 6 fatty acids. There are also minerals and Vitamin E. This oil is good for diabetics due to its anti-inflammatory properties. It is believed to help fight cancer with a full load of antioxidants, It promotes digestion, improves circulation, and also helps to fight congestion in the sinuses.
- Soybean Oil is a healthy unsaturated fat. One of the best for Indian cooking as it has a higher smoke temp than many other oils. Soybean Oil is good for the heart, bones, and skin. One downfall of Soybean oil is that it does block the production of thyroid hormones. People with hypothyroidism should avoid Soybean oil completely.
- Olive Oil is one of the most trendy and popular oils on the market today. Olive Oil has a low smoke point, which means it is not one to use for certain types of cooking, like Indian. Olive Oil should only be used for low flame cooking, or as an addition to salad dressings. Olive Oil helps to increase good cholesterol, lower blood pressure, and also has anti-inflammatory properties.
- Canola Oil is mostly unsaturated fats, however, it does contain some saturated fats also. This oil has both mono fat and poly fats, along with Vitamins E and K. It is believed to lower total cholesterol, but increase the HDL. It is also believed to help get rid of acne, boost memory, and slow down the aging process.
Why Is The Type Of Oil Important?
Again, diabetics need to watch their intake of all foods they consume. This would include oils and fats. Blood sugar levels depend heavily on what you eat and drink. Not just that, however, it is also the amount. Oil is a fat ingredient, too much will obviously cause weight gain.
When a diabetic gains weight, the weight increases insulin resistance. Insulin helps to transfer the glucose from the blood to your cells. When you experience insulin resistance, the cells are unable to use the insulin.
When choosing an oil for diabetic cooking, you want to choose one with both unsaturated fats, polyunsaturated and monounsaturated. The poly oil contains both Omega 3 and 6 fatty acids. Omega-3 fatty acids help the HDL in our cholesterol. This is good cholesterol. We all want good HDL, and strive to lower LDL.
Saturated fats are those that harden to a certain extent. They are most often called solid fats. Saturated fats are the ones that should be avoided. Saturated fats are the dangerous fats that increase the LDL, otherwise known as the bad cholesterol.
Trans-fats are to be avoided also. These fats have undergone a process called hydrogenation. This means that hydrogen has been added to make the oil into a more solid form of fats. Trans fats are found most often in processed foods, fried foods, and packaged foods.
Macadamia nut oil is quite possibly the newest and highest-rated oil for use by diabetics. What can also be stated as fact is that when people cook, saute, grill, or bake with oil, they expect the food to taste good. When you choose to use an oil made from nuts, not only do you get the nutty flavor, it also has a taste of butter, and you get the added health benefits.
Macadamia nut oil has the best ratio of Omega fats 3 and 6. Completed research studies have shown we need a ratio of 2:1 Omega 6 to Omega 3. Macadamia nut oil is the one oil that is capable of balancing out the two Omega acids.
Macadamia Nut Oil is good for cooking at high temperatures as it has a relatively high smoke point.
The problem is that Macadamia Nut Oil is pretty difficult to find. It is also quite expensive since it is hard to find. If, at any time, you find yourself in a location that sells Macadamia Nut Oil, buy as much as you can. It is healthy, tastes great, and gives a load of benefits for your health and total system.
Again, any questions, be sure to contact your Physician. He or she will lead you on the way to go. Having diabetes does not mean that everything has to be difficult to go through. Get the assistance you need to design an appropriate menu with the foods that are the healthiest. Good menus can include the foods you love, as long as it is in moderation. Diabetes is a chronic condition, but you can deal with it somewhat easily by working together with your Physician.
