When it comes to managing diabetes, what you cook with is just as important as what you cook. While carbohydrates often take centre stage in diabetes discussions, fats, particularly the kind and quality of cooking oils, play a major role in blood sugar control, weight loss, heart health, and overall well-being.
Many people wonder which edible oil is good for health, especially when managing conditions like diabetes. Recent research continues to emphasise the impact of dietary fats on insulin sensitivity, inflammation, and lipid profiles. For managing type 2 diabetes, this means choosing cooking oils that support stable energy levels and cardiovascular health, both of which are critical in long-term diabetes care.
The Good Fats: MUFAs and PUFAs
Science consistently supports oils rich in monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) as healthier choices for people with diabetes. These fats have been shown to:
- Improve insulin sensitivity
- Reduce LDL (bad cholesterol)
- Increase HDL (good cholesterol)
- Support better glycemic control
Common healthy cooking oils high in monounsaturated fatty acids include olive oil, canola oil, and avocado oil. PUFA-rich options include sunflower oil, flaxseed oil, and corn oil. These oils help reduce inflammation, a known contributor to insulin resistance, and support cardiovascular health, which is often compromised in people with diabetes.
Oils to Limit
It’s equally important to reduce or eliminate oils high in saturated fats (like coconut oil and palm oil) and avoid trans fats altogether. Trans fats are commonly found in hydrogenated oils and many packaged, processed foods. These fats not only worsen insulin resistance but also dramatically raise the risk of heart disease.
For people with diabetes, choosing oils that are free of trans fats and low in saturated fat is key to maintaining a heart-healthy lifestyle.
Cooking Methods Matter
The way an oil reacts to heat, known as its smoke point, is important too. Repeatedly heating oils past their smoke point can generate harmful compounds, including free radicals that may worsen oxidative stress and inflammation. Using oils with higher smoke points for cooking methods, such as frying or sautéing, helps minimise these risks.
This is where Figaro Extra Light Tasting Olive Oil fits right in. Introduced with Indian kitchens in mind, this olive oil offers the benefits of high MUFA content and zero trans fat, while maintaining a neutral flavour that doesn’t interfere with the taste of traditional Indian dishes. With a high smoke point, it’s suitable for deep-frying, roasting, or everyday cooking. It’s a blend of tradition and innovation from a brand trusted for over 100 years.
The Bottom Line
Choosing the right healthy cooking oil isn’t just about cutting calories or fat. For those managing diabetes, it’s about making conscious, evidence-based choices that support overall metabolic health.
By paying attention to the oils we use, we take one more step toward balance, not just in our meals but in our lives.
Fit Future Health Blog 