Diabetics need to be careful about what they eat, and the type of cooking oil they use is important. There are many types of cooking oils, but some work better than others for diabetics. This blog post will list 10 different types of cooking oils that are good choices for people with diabetes and how they affect your blood sugar levels when you use them.

In this Diabetic & Me article you will learn about:

  • What kind of cooking oils exists?
  • What are the healthiest oils to cook with?
  • Are there any specific oils that are good or bad for diabetics? 
Carrington Farms Coconut Cooking Oil

5/5 stars and 2,038 ratings

  • Great taste
  • Healthy and organic
  • Gluten-free
  • Non-GMO
  • BPA free bottle

Is olive oil good for diabetes?

Olive oils have great benefits on human health. So yes, it's also good for diabetics their health, and diet.

  • Consists of approximately 70% unsaturated fatty acids.
  • Rich in omega-9 fatty acids.
  • Contains many healthy polyphenols (antioxidants).
  • Rich in Vitamin E.
  • A pronounced taste that can taste fruity.
  • Plant based.

About 90% of the world's olive production is used for olive oil. You have the "normal" cheaper olive oil but also (extra) vierge. (Extra) vierge is unrefined virgin olive oil. It is best to use this cold as a seasoning. The taste is lost during baking. Refined olive oil is often cheaper but refining removes impurities from the oil. Some of the flavors are also lost.

Is coconut oil good for diabetics?

Coconut oil is a great cooking fat because it can be used for high-heat frying or grilling. Coconut oils are also beneficial because they contain polyunsaturated fats which increase your metabolism rates and help with diabetes control. A large number of people who consume coconut oils have noted an improvement in their weight, blood sugar levels, cholesterol levels, etc., as well as general benefits to health overall when using this type of cooking oil regularly. When you're looking for something healthy and delicious to cook with then consider some different types of oils that may not be bad for diabetics such as olive oils, sesame oils, grapeseed oils, or almond oils.

Is sunflower oil bad for diabetes?

No. Sunflower oil contains healthy fats to make sure your HDL cholesterol stays on point and to maintain your sugar levels in the blood and your blood pressure. It will boost up the immune system and the rich vitamin E resource is a powerful antioxidant. Thus, it will reduce the risk of cardiac and vascular function diseases, bad cholesterol and maintains the vital functions in the body. 

Sunflower oil smells good and has a high cooking time. You can use the product for frying, cooking, and grilling purposes. A small quantity is enough to cook your meal and it reduces many health issues. 

  • Consists of approximately 60% unsaturated fats.
  • Rich in omega-6 fatty acids.
  • Rich in Vitamin E.
  • Tastes neutral.
  • Is canola oil good for diabetics?

    Most oils are good for diabetics, but canola oil is not recommended. It's not bad but while it has a low-calorie count and lower levels of saturated fat than other oils, this type of cooking oil lacks omega-three fatty acids that have been shown to help with diabetes control. It also contains high amounts of omega-six fatty acids.

    Is vegetable oil bad for diabetics?

    Vegetable oil is a great option for diabetics. It can be used in cooking or frying and it doesn't contain any bad cholesterol. Some people still use vegetable oil because of its low cost while others prefer the taste over any other type of cooking oil available today. While they may not be bad for diabetes control if you're making dishes with sauces where there isn't much sugar involved it's best to just go ahead and choose another type of healthy cooking fat instead.

    Olive oil, sesame, grapeseed, or almond oils also are better options than vegetable oils.

    What essential oil helps lower blood sugar?

    Coconut oil contains medium-chain triglycerides fatty acids that can be immediately converted into a useful energy source for the body. Coconut oil provides instant energy without increasing blood sugar. You do not have to worry that coconut oil will make you fat, it has a beneficial effect on your thyroid gland and therefore your metabolism. You can mix coconut oil into your smoothie, bake it, and take 1-2 teaspoons between meals.

    Which cooking oil is good for diabetes?

    I have searched and tried different oils to provide you with the best cooking oil for diabetes. It's always important to understand your requirements before shopping for any suitable option. When shopping for the best cooking oil, many options come to your mind but you have to consider your health conditions before buying any product. Hence, choose wisely and have a look at some of them to buy the best cooking oils made with the ideal composition. 

    Some products may suit you and others might not be good for you. Always test the oil for a few days to know about its outcomes. The best diabetic cooking oils have a balanced ratio of vitamins, monounsaturated fatty acids, and good fats to provide healthy and safe cooking options. 

    Carrington Farms coconut oil is best for diabetes because of its MCT component. The medium-chain triglycerides are broken down in the body and form ketones to regulate blood sugar levels. You can have good control of your blood pressure because it provides HDL cholesterol. The product is made with organic components and is ideal for weight loss and a ketogenic diet. 

    Nevertheless, it contains lauric acid that is known to make monolaurin to boost up the energy levels and kill any harmful bacteria, fungus, and virus in the body. Thus, you can manage to fight against many diseases and maintain your diabetes. A plus point is that the bottle is BPA-free.

    Carrington Farms Coconut Cooking Oil

    5/5 stars and 2,038 ratings


    • Amazing energy effect and good for your blood sugar
    • Gluten-free and hexane-free
    • The product is certified non-GMO
    • Perfect for your cholesterol
    • BPA-free bottle
    • Tastes good and healthy


    • The oil is milky and yellowish 

    BetterBody Foods is famous for providing the best avocado oil. The importance of this oil is still unknown but it contains many beneficial components including oleic acid and omega 3 fatty acid to prevent sugar spikes and to maintain blood pressure at all times. Hence, vitamin E and lutein contents act as antioxidants and help to generate the skin cells. You can use the oil for deep frying, grilling, and cooking. It has a subtle and smooth flavor compared to traditional vegetable oil. It enhances the flavors of food and has only 10 g of monounsaturated fatty acids per serving.

    BetterBody Foods Avocado Oil

    5/5 stars and 14,449 ratings


    • Naturally refined oil
    • Non-GMO
    • Gluten-free
    • Impressive 500 degrees smoke point


    • Some people may don’t like the taste

    La Tourangelle olive oil is one of the best things that you could buy for your health. It's the safest and a very healthy option for people with diabetes. It has positive effects on the heart and other your body. The oil will help to balance blood sugar levels. You can cook your meal in extra virgin cooking oil and it is considered to be on the healthiest fats. 

    However, you can use the oil for cooking but also for a massage. It prevents heart diseases and provides healthy wrinkle-less skin as well.

    La Tourangelle Organic Extra Virgin Olive Oil

    4,5/5 stars and 3,024 ratings


    • Non-GMO and gluten-free
    • Beneficial for hearth and skin
    • Fantastic to cook a variety of food
    • Best cooking oil for diabetes and cholesterol
    • Affordable


    • Tin can package is very inconvenient to use

    Healthy cooking options? This is a Happy Belly's specialty. In the devastating case that you are diabetic, there are plenty of frying and sautéing oil options out there for you, but not many seasoned or unsalted oils. For this reason, which your health is still on your mind every day, we have created Happy Belly - an elevated peanut oil with no added ingredients - just pure peanuts ground fresh each week to make sure that we get the finest product possible.

    The oil is rich in monounsaturated fatty acids and polyunsaturated fatty acids to reduce LDL cholesterol in the body. Its special formation prevents blood clots in the body and vitamin E is the best source of antioxidants. The product is free of chemicals and you can be safe from spiking sugar levels. The product will regulate metabolic activities and provide a smooth body function.

    Happy Belly Peanut Oil

    4,5/5 stars and 2,990 ratings


    • Best for cooking and frying
    • Natural and organic
    • Non-GMO
    • Gluten-free
    • Affordable and best for diabetes


    • Peanut oil has its own tase and might not be suitable for everybody

    Oleic safflower cooking oil is all set to provide many health benefits. It protects the heart and other body organs from damage by increasing the HDL cholesterol levels in the blood. Its smoke point is high and you can cook your favorite meal with ease. The product is known to reduce blood sugar levels and is ideal for type 2 diabetes. 

    Moreover, you can manage your cooking needs from frying, cooking, and stir-frying. You can use the product for salad dressing and it's 100% organic to maintain your vital functions.

    Oléico High Oleic Safflower Oil

    5/5 stars and 560 ratings


    • It's odorless
    • Hypoallergenic and non-GMO
    • Best for frying and salad dressing
    • Best oil for diabetes
    • Contains vitamin E
    • High levels of monounsaturated fatty acids


    • The product is not organically certified but 100% natural 

    Oil of Aloha is one of the most recognized brands to provide the best quality cooking oil. You can use this oil to prevent sugar spikes and reduce LDL cholesterol levels. The oil has antioxidants and provides healthy nutrients combined with balanced blood pressure. Hence, it has properties to neutralize the free radicals that can cause sugar spikes in the body.

    Overall, it’s one of the best cooking oils for diabetics and you can use this for cooking, frying, and grilling.  

    Oils of Aloha Macadamia Nut Cooking Oil

    4,5/5 stars and 17 ratings


    • Cooking oil infused with garlic
    • Contains monounsaturated fats
    • Best for stir-frying because of high smoke point
    • Can be used as a salad dressing
    • Best cooking oil for diabetes and cholesterol 


    • Might a bit too expensive
    • Not all people like the garlic infusion

    Tophe Rice Bran Oil is specially formulated to serve people with diabetes. It's essential for cooking and stir-frying. A small quantity is enough to prepare your meal. It will maintain blood sugar levels and regulate blood pressure. It will also help to reduce the LDL cholesterol levels and increase the HDL cholesterol level. Its smoke point is 490 degrees and you can use the oil for cooking and frying.

    Tophe Rice Bran Oil

    4,5/5 stars and 416 ratings


    • 100 % non-GMO product
    • Smoke point is 490 degrees
    • Contains vitamin E
    • Best oil for diabetes 


    • Some people may don’t like the taste of this oil 

    Healthy harvest sunflower oil contains oleic acid that is essential to regulate the blood sugar levels and blood pressure of diabetic people. You don't need to boil your food, just add some oil drops in a pan and cook your healthy food within minutes. The oil prevents cardiovascular diseases and would help to regenerate the skin cells. Furthermore, vitamin A and E are antioxidants and help to utilize the free radicals in the body. Its smoke point is high so cooking needs without any trouble.  

    Healthy Harvest Sunflower Oil

    4,5/5 stars and 937 ratings


    • Can handle high heat cooking
    • 100 % non-GMO
    • Organic and free of chemicals
    • Best cooking oil for diabetes
    • Facilitated with a delicate flavor


    • Bottle might be leaking

    You must be wondering, is canola oil good for diabetes? Well, canola oil is rich in omega 3 and omega 6 fatty acids and it maintains the blood sugar levels by reducing the number of triglycerides in the blood. 

    There is less chance of having a cardiac arrest and you can eat healthily. The oil is made with a healthy harvest is 7% more effective than any other vegetable oil because it has the least amount of saturated fats. 

    Moreover, its high smoke point makes it ideal for cooking and frying. Now, you don’t have to avoid oily and deep-fried food if you have this oil in your kitchen.

    Healthy Harvest Pure Canola Oil

    4,5/5 stars and 546 ratings


    • Premium grade cooking oil
    • Used for grilling and frying
    • High smoke point
    • No additives and cholesterol
    • No saturated fats 


    • Bottle is often shipped unsafe

    4th and heart are well-known for providing essential fatty acids and good cholesterol products. Some people think ghee is not good for health. If you use the product in a smaller amount, you will see its additional benefits along with regulating sugar spikes. By adding a bit amount to rice it can neutralize the rice sugar. 

    Its smoke point is high and it smells heavenly good. It will help in GIT mobility and increase the metabolic rate as well.

    4th & Heart Original Grass-Fed Ghee Clarified Butter

    4,5/5 stars and 5,358 ratings


    • FODMAP friendly with amazing taste
    • Make from grass-fed cows
    • 100% safe for diabetics
    • Free of chemicals and preservatives 


    • Butter is not healthier compared to oils

    A perfect buying guide for the best cooking oil

    When buying the best cooking oil for diabetes, you must pay attention to the composition and the consistency of the oil. Some oils are better for your blood sugar levels compared to others. Some people may find these options helpful in dealing with hypertension and coronary artery disease. It's great to find the perfect cooking oil to maintain your blood sugar levels along with other symptoms. 

    However, it’s hard to find the best oil for diabetes. But I have made things a bit more simple and easy for you with the above-provided list of the best cooking oils for your cholesterol and diabetes.

    However, you have to watch for some important factors before buying the right product. 

    Let’s dig into it further. 

    1. Composition (fats and other ingredients)

    The oil should be non-GMO, gluten-free, and made with organic materials. It will help to maintain your body functions. The vitamins and minerals in oil will boost up the metabolism and eliminate the harmful substances in your blood. 

    The fatty acids and the good cholesterol will regulate the blood pressure and blood glucose levels. It's good to look out for oils that contain a large number of monounsaturated fats and some polyunsaturated fatty acids. Stay away from saturated fats.

    It is best to look out for non-tin packaging or when you buy a plastic bottle that is BPA-free.

    2. Consistency

    The oil should be thin and transparent, avoid buying the oil with a milky and yellowish color unless it's coconut oil. The oil consistency is very important to use the product in a smaller amount. It will save you money and you can use the oil for a longer time. 

    3. Authenticity

    The product should be certified and you should pay attention to the ingredients before buying the product. Avoid buying oil high in saturated fats. Oil with high cooking time is more ideal than any other vegetable oils and nut oils. 

    Never compromise on quality when it comes down to your health. 


    I have listed some of the best cooking oils that are good for diabetics. The products listed have high-quality compositions and consistency to provide lifetime benefits. You can use the products for cooking, frying, or even salad dressing. Thus, nothing is more convenient than the best cooking oil to enhance your health. You can cook what you want and eat healthily. 

    About the Author

    Ely Fornoville

    Hi, I'm Ely Fornoville and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996 I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I am currently using a Freestyle Libre CGM and a Minimed 640G insulin pump with Humalog.

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