The Best and Worst Cooking Oils for People with Diabetes

When managing diabetes, your attention may naturally turn to carbs and sugar, but what about the fats you cook with every day? The type of oil you use can significantly impact your blood sugar levels, heart health, and overall inflammation. With so many options lining the grocery store shelves, it’s essential to know which oils support diabetes management and which ones may do more harm than good. Here, we’ll break down the best and worst cooking oils for people with diabetes to help you make more informed, health-conscious choices in the kitchen.

Understanding Fats and Diabetes

Although fat has historically been associated with a negative connotation, there are differences between good fats and bad fats. Understanding the differences between the two and how they affect your body is especially important when cooking for longevity or living with underlying conditions like diabetes.

Unsaturated (monounsaturated and polyunsaturated fats) are considered "healthy" fats. Consuming foods rich in these types of fats can help lower "bad" LDL cholesterol while reducing inflammation. They can also improve insulin sensitivity when eaten in moderation.

Foods rich in monounsaturated fats include:

• Avocados
• Olives and olive oil
• Nuts
• Seeds

Foods rich in polyunsaturated fats include:

• Fatty fish (salmon, mackerel, sardines)
• Chia seeds,
• Flaxseed
• Tofu

Saturated fats and trans fats are the ones that should be avoided or limited. When eaten in excess, they can contribute to weight gain, high cholesterol, and even insulin resistance. They can also increase the risk of cardiovascular disease over time, especially when consumed with other risk factors.

6 Best Cooking Oils for People with Diabetes

With that being said, some of the best cooking oils for diabetes management are those made with plenty of healthy fats instead of unhealthy options. The top six best cooking oil options for diabetes care include the following:

1. Extra Virgin Olive Oil

One healthy cooking oil that you can use is extra virgin olive oil, which is a cornerstone of the Mediterranean diet. Olive oil is rich in heart-healthy monounsaturated fats and antioxidants. It carries anti-inflammatory properties and may even help protect your heart from cardiovascular disease. Some studies also link the consumption of olive oil with increased insulin sensitivity and better overall blood sugar control.

Olive oil is best for sautéing, roasting, salad dressings, and drizzling over veggies. However, portion control is still an important aspect of a balanced diet when including olive oil in your meal plan.

2. Avocado Oil

Given that avocados are rich in healthy monounsaturated fats, it's no surprise that avocado oil is good for blood sugar management. It's also rich in vitamin E, which can help support heart health and longevity. When incorporated into a balanced diet, avocado oil may even help improve brain function.

Avocado oil is best for grilling, stir-frying, roasting, and searing, due to its high smoke point. It may even be able to help lower overall cholesterol levels.

3. Canola Oil

Although this vegetable oil sometimes gets a bad reputation, it's actually among some of the healthiest types of oils. Plus, it's extremely budget-friendly and can be purchased in almost any supermarket. Canola oil is low in saturated fat and has a surprisingly high omega-3 fatty acid content, making it a great option to manage your diabetes.

Canola oil is best for baking, sautéing, and general cooking, as it tends to have a very neutral taste. This means you can use it in both sweet and savory dishes without an overpowering flavor.

4. Flaxseed Oil (for non-cooking uses)

Flaxseed oil is rich in alpha-linolenic acid (ALA), a plant-based omega-3. While it shouldn’t be heated, it’s an excellent choice for cold dishes. When consumed in moderation, flaxseed oil may help reduce inflammation, and some studies suggest it could even help suppress the severity of type 2 diabetes by reducing fasting blood sugar levels.

Flaxseed oil is best used in smoothies, dips, and salad dressings to preserve the integrity of the ALA molecules. It's a great source of omega-3 and has plenty of protective properties.

5. Safflower Oil

Safflower oil is rich in polyunsaturated and monounsaturated fats. However, there are two different kinds of safflower oils: high-linoleic safflower oil and high-oleic safflower oil. High-linoleic is best for foods that don't need to be heated (i.e., in salad dressings), while the high-oleic kind has a high smoke point and is better for cooking at high temperatures. You can use a combination of these two for any type of cooking or simply to garnish vegetables or a salad.

6. Sesame Oil

Sesame oil is a great source of both monounsaturated and polyunsaturated fats, as well as antioxidants like sesamol. It may even carry modest blood pressure benefits, although it should be used in moderation. There are two types of sesame oil: the one made from raw seeds (which is lighter and more delicate) and the one made from toasted seeds (which is darker and nuttier). Sesame oil is best used in Asian-style dishes, stir-fries, or for adding a flavorful finishing touch.

Some of the Worst Cooking Oils for People with Diabetes

Just as some oils offer protective benefits, others may do more harm than good, especially for people managing diabetes. Oils that are high in saturated fats, trans fats, or overly processed tend to raise cholesterol levels, promote inflammation, and increase the risk of cardiovascular complications. Here are some of the worst offenders to limit or avoid when possible:

1. Partially Hydrogenated Oils (Trans Fats)

These oils are one of the most harmful types of fat for anyone, especially individuals with diabetes. Trans fats increase LDL ("bad") cholesterol, decrease HDL ("good") cholesterol, and contribute to insulin resistance and inflammation. While the FDA has banned artificial trans fats in most processed foods, they can still appear in some imported goods or older shelf-stable products.

They're often found in packaged baked goods, microwave popcorn, non-dairy creamers, and some fast food items. Luckily, you won't find a bottle of pure partially hydrogenated oil on the shelf at the supermarket, but always check nutritional labels to be sure.

2. Palm Oil

Palm oil is commonly used in processed and packaged foods due to its long shelf life. However, it’s relatively high in saturated fat and lacks the heart-healthy benefits found in oils like olive or avocado oil. Excessive intake may also contribute to higher cholesterol levels and inflammation. Instead, try to look for products that use alternatives or, at the very least, sustainably sourced palm oil.

3. Corn Oil and Soybean Oil

These oils aren’t inherently harmful, but they are high in omega-6 fatty acids, which, when consumed in large amounts and out of balance with omega-3s, may promote inflammation. They’re often found in processed foods, so the issue isn’t occasional use; it’s overconsumption. You can enjoy them, just in moderation.

4. Vegetable Shortening

Made from hydrogenated vegetable oils, shortening is often high in saturated fat and may still contain trace amounts of trans fats depending on the product. It offers no nutritional benefit and is best avoided, especially for those working to manage blood sugar and cholesterol levels. Vegetable shortening may even increase the risk of heart disease, so it's better to find an alternative.

5. Coconut Oil

There's some varied debate on coconut oil, with some studies saying that it can help individuals with type 2 diabetes and others saying the opposite. Since more research is needed, it's best to use it sparingly. Coconut oil is quite high in saturated fat (even more so than butter) and may still raise LDL cholesterol, despite containing beneficial medium-chain triglycerides (MCTs). If you're unsure, always talk to your doctor for personalized recommendations.

Tips for Choosing and Using Cooking Oils

As with anything, moderation is the key to living a healthy lifestyle. The same goes for diabetes management. If you want some variety in your kitchen, consider rotating oils based on cooking methods and flavor profiles, but try to limit those with trans fats as much as possible. By choosing oils rich in unsaturated fats and limiting those high in saturated or trans fats, you can better support your heart, improve insulin sensitivity, and enjoy more balanced meals overall. Small changes add up, and every healthier swap brings you closer to long-term wellness.

For more help with diabetes care and management tips, Byram Healthcare is here. We provide a variety of diabetes management tools alongside high-quality diabetes products delivered directly to your door.