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Top 5 Cooking Oils Recommended for Controlling Blood Sugar Levels in Diabetic Individuals

Below are five cooking oils ideal for individuals with diabetes to help regulate their blood sugar levels.

5 Best Cooking Oils For Diabetic Patients To Manage Blood Sugar Levels
5 Best Cooking Oils For Diabetic Patients To Manage Blood Sugar Levels

Diet plays a pivotal role in preventing, managing, and treating various diseases. Diabetes, a chronic condition characterized by high blood sugar levels, requires careful attention to both sugar and fat intake. While sugar is widely recognized as detrimental for diabetic individuals, fat can also pose risks. Although fat doesn't directly impact blood sugar levels, it can slow down metabolism and digestion, potentially leading to insulin imbalances. Therefore, it's crucial to consume fats in moderation. Given that cooking oil is a primary source of fat intake, Swati Bathwal, a Dietitian and Diabetes Educator, emphasizes the importance of selecting the right cooking oils for individuals with diabetes.

Top Cooking Oils Recommended for Individuals with Diabetes

1. Groundnut oil

Groundnut oil, rich in monounsaturated and polyunsaturated fats, has been found to effectively lower cholesterol levels. A study published in the National Library of Medicine (NLM) indicates that groundnut oil helps regulate blood glucose levels, making it beneficial for individuals with diabetes.

2. Mustard oil

Mustard oil, a staple in traditional Indian kitchens, is derived from mustard seeds and boasts a rich profile of omega-3 and omega-6 fatty acids, along with monounsaturated and polyunsaturated fatty acids. These components possess antioxidant and anti-inflammatory properties that can aid in managing diabetes. Additionally, incorporating mustard oil into the diet can contribute to improved digestion, enhanced metabolism, and increased blood circulation.


3. Pure A2 ghee

Swati Bathwal dispels the myth that ghee is unhealthy for diabetics. She emphasizes that ghee can be a healthy addition to the diet if it is pure, homemade, and consumed in moderation. Notably, packaged ghee brands, particularly those sold at lower prices, may not be healthy as they often contain vanaspati, which can be detrimental to health. For diabetics, the consumption of vanaspati and other refined oils can potentially lead to long-term heart issues. Swati recommends using A2 Ghee or homemade ghee for meal preparation to ensure better health outcomes.

A2 Ghee (pure)


4. Virgin olive oil that is extra

Were you aware that it's recommended to store olive oil exclusively in dark glass bottles? This helps maintain its nutrients, keeping it rich and healthy. Additionally, it's crucial to opt for extra virgin olive oil, especially if you have conditions like diabetes necessitating dietary adjustments, as not all olive oils are equally beneficial.

A study conducted by Sapienza University in Rome found that extra virgin olive oil significantly lowers blood glucose levels, as well as triglycerides and LDL cholesterol.

5. Sunflower Oil

Additionally, this oil contains high levels of monounsaturated and polyunsaturated fatty acids. Using pure sunflower oil as a cooking oil can help maintain balanced blood glucose levels and reduce cholesterol, thereby lowering the risk of cardiovascular diseases in individuals with diabetes.

Sunflower Oil

No oil

For individuals with diabetes, opting for oil-free meals can be beneficial. Instead of using oil, cooking food in water and vinegar can be a healthier alternative. Many foods, such as chicken, release fats during cooking, which can suffice for flavor. Additionally, steaming food with water is an excellent method to avoid the use of oils altogether.

Important Note

While the aforementioned oils can be beneficial for diabetics, it's crucial to consume them in moderation.


Individuals with diabetes should restrict their fat intake. The five cooking oils discussed in this article are considered healthier compared to other options. However, it's important to use them in moderation to enjoy their benefits fully. Consulting a dietitian is advisable to determine which oil suits your needs best. Seeking guidance from health experts can help prevent potential health complications in the future.