What types of oils should diabetics cook with? Two out of every three diabetics die from a heart attack or stroke, so people with diabetes should make sure to cook with oils that support a healthy heart.
Which oils support a healthy heart?
Oils high in mono- and poly-unsaturated fat help to lower blood cholesterol and are associated with a reduced risk of heart disease. Here are my five favorite hearth-healthy oils:
- Walnut oil is a polyunsaturated fat and an excellent source of omega 3s. It has a smoke point of 400 degrees F, so it is great for baking, sauteing at low-to-medium heats, or simply drizzled on bread! (Think bruschetta.)
- Flaxseed oil is also a polyunsaturated fat and good source of omega 3s. However, it has a much lower smoke point of 225 degrees F, so it should not be cooked. Try it stirred into linguine and in salad dressings.
- Olive oil is a monounsaturated fat with a smoke point of 325 degrees F. Use it for cooking at a medium heat. Olive oil is also a great source of oleic acid, which has been linked to better insulin function and lower blood sugar, both of which are always important for diabetics. When buying olive oil, try to look for extra-virgin olive oil, which is less processed than the other types.
- Avocado oil is a monounsaturated fat with a high smoke point of 510 degrees F, so it is great for high heat cooking, like sautéing or frying.
- Grapeseed oil is a polyunsaturated fat with a low saturated fat level. It has a high smoke point of 420 degrees F, so it's excellent for baking.
Vael is a hobbyist chef, with a diabetic wife and a diabetic 10 year old son. Cooking healthily for my family was a challenge when I first started out, so I created this website to help others like me find diabetic cookbooks and diabetic meal plans.
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