9 Cooking Oils that are Best for Diabetics

Last Updated on July 1, 2021 by Dr Sharon Baisil MD

As a diabetic, it is best to switch to cooking oils that are rich in Omega-3 and Omega-6 fatty acids. These control the inflammation that leads to the manifestation of diabetes in the body.

Thus, oil is an essential part of one’s body and overall health. It is therefore needed to have a good choice of fat that is sufficient for all the requirements. The best oil must contain all these properties and do not harm one’s diabetic health.

Although calories and fats aren’t the first words you look for when planning for a healthy diet, they are important, even for a diabetic individual.

Listed below are 9 cooking oils that are best for diabetics

Veggie causing Diabetes

1. Coconut oil

Coconut oil

Coconut oil has numerous benefits, be it for health, skin, or hair. This is also commonly used as cooking oil in many countries.

Coconut oil is full of good fatty acids, which benefit and encourage better metabolism. Moreover, it is also enriched with good cholesterol that keeps the heart safe and healthy. It assists in increasing the level of good cholesterol or HDL in the body.

Coconut oil is also a better alternative for many other oils as it is good for weight loss.

Besides, it also has anti-microbial and anti-inflammatory qualities that maintain a safe and protected environment for the body.


⭐ Check out this Flipbook with 30-Day Diabetic Meal Plan based on Foods from Each Indian State ⭐
(click on the ▶ arrow below to scroll the pages and 🔍 button to enlarge)


2. Mustard Oil

Mustard Oil

Mustard oil is not just limited to being used as a cooking agent, but it also makes its way into Ayurveda. Mustard oil is very remedial and is used for massages and many traditional curing ailments.

Like coconut oil, this is also filled with great anti-inflammatory, anti-oxidant, and anti-microbial properties that reduce the effects of various internal and external damage-causing factors.

It is also rich in Omega-3 and Omega-6 fatty acids; these are truly essential to keep diabetic health under control.

3. Extra virgin olive oil

Extra virgin olive oil

It cannot be a list of healthy oils without mentioning the mighty extra virgin olive oil. The benefits of this one over anyone’s health are endless. They are a diabetic-safe choice too.

This oil is known to protect against and prevent diabetes. This also assists in the proper functioning of insulin and its activity to keep the body’s blood sugars normal.

Moreover, it is nourished with many effective minerals, anti-inflammatory, and anti-oxidant elements. They altogether prevent heart and blood pressure issues.

It is also good for the skin as well as hair.

4. Macadamia nut oil

Macadamia nut oil

Nut oils are considered extra better for health because of their added protein and other nutritional goodness.

It has been scientifically observed that consuming this nut oil is good for the body’s heart and cholesterol. Keeping the cardiovascular functioning safe is crucial for any diabetic.

It helps lower the levels of bad cholesterol (LDL) in the body. This protects the body from the risks of heart strokes.

It is also rich in potassium that is an important element for many health benefits. Moreover, the fatty acids in macadamia nut oil keep the body and diabetic health at risk.

5. Sunflower oil

Sunflower oil

This oil is plant-based oil and hence, is rich in phytonutrients. They keep many disease-causing elements away and provide overall safety.

Sunflower oil is also a good source of energy as well as immunity. It is rich in a variety of minerals and vitamins that cure the body of several ailments.

It is also an oil that is safe and advantageous for the heart. It keeps away bad cholesterol and maintains healthy cardiovascular functioning.

The presence of vitamins A and E keeps the skin healthy. Additionally, it is also rich in anti-oxidants.

6. Safflower Oil

The nutrients in this oil enrich the body with essential nourishment, which is rather necessary for the heart. The health supplements in safflower oil prevent the hardening of the arteries, keeping the cardiovascular system out of risks.

Moreover, it is also enriched with nutrients that prevent the clotting and unnecessary thickening of the blood, further encouraging better heart functions.

The blood pressure-lowering ability found in safflower oil is great for keeping the many heart and severe health risks away.

It is also a healthy choice for adding healthy fatty acids to your meal.

7. Avocado Oil

Avocado oil is another healthy choice for diabetics. They are oils compressed from the fruit that is rich in plenty of nutrients.

It is high in healthy unsaturated fats such as oleic acid. This is good for the heart and the overall body. It also has fewer LDL amounts, which is bad cholesterol for the body and is higher in HDL quantity than good cholesterol.

It is a healthy fat to be added to your daily diabetic diet as well. Avocado oil is also efficient in keeping the skin healthy and fully nourished.

Anti-oxidants found in avocado oil are also helpful to keep the eyes healthy. The fatty acids in this oil improve the ability of the body to absorb other nutrients as well.

This oil is also beneficial in reducing the effects and discomforts of arthritis.

8. Ghee

Ghee is a dairy product that is obtained from clarifying the butter made from cow milk. To avail of the best benefits of ghee, make sure to include organic cow milk.

Ghee is an excellent fat agent that has numerous health advantages on one’s body. It is considered a magical medicine. It is not just limited to food and cooking uses but also expands into medicinal and cosmetic uses.

Ghee is a much recommended and even a safe fat agent for diabetics. Ghee should, although, be taken in limited quantities. The daily limit for a diabetic patient when it comes to ghee consumption should be no more than two tablespoons.

The fatty acids in ghee keep the heart safe from many cardiovascular risks. They nourish the whole body with needed good cholesterol.

It is natural as well as great for the skin and hair.

9. Sesame oil

Refined varieties of sesame oil can keep diabetic health under control and prevent many severe and chronic symptoms.

The anti-oxidants found in this oil are endless. They help fight the body against the adverse effects of free-radicals that give rise to diseases and chronic health conditions.

This oil is also enriched with Omega-3, Omega-6, and Omega-9 fatty acids. They prevent diabetic manifestations and provide the body with enough protection as well.

The power of its anti-inflammatory properties also helps in reducing the many other diabetes-related risks.

You can substitute your daily highly saturated fats with this oil as it is better for the heart. It adds healthy cholesterol that is needed by the body.

It also promotes better treatment of arthritis, wound healing, pains, sleeping disorders, hair, and skin problems.

5 Cooking Oils that Diabetics should avoid

Apart from the many healthy oils, certain oils can be bad for diabetics too.

Given below is a list of cooking oils that may be harmful to one’s diabetic health; they are better avoided or taken in fewer quantities to keep away health and blood sugar risks.

  • Cottonseed oil
  • Soybean oil
  • Corn oil
  • Canola oil
  • Vegetable oil


  1. https://academic.oup.com/jn/article/150/7/1799/5828675?login=true
  2. https://onlinelibrary.wiley.com/doi/abs/10.1111/ijcp.14163
  3. https://link.springer.com/article/10.1186/s12916-021-01961-2
  4. https://www.jstage.jst.go.jp/article/jcbn/advpub/0/advpub_11-87/_article/-char/ja/
  5. https://www.sciencedirect.com/science/article/abs/pii/S0261561410002098
  6. https://search.informit.org/doi/abs/10.3316/informit.988861600812878
  7. https://assets.researchsquare.com/files/rs-112180/v1/1e91c304-dcf3-4f2d-8e65-07a31e582645.pdf
  8. https://www.bmj.com/content/313/7064/1044.short
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4898876/

Leave a Comment