Is Cold Pressed Oil Good for Diabetes? The Complete Guide

December 8, 2025 •

4 min read

According to the American Diabetes Association (ADA), prioritizing sources of monounsaturated and polyunsaturated fats is crucial for managing diabetes. In this context, the question arises: is cold pressed oil good for diabetes? The answer is generally yes, as the minimal processing retains more beneficial nutrients and healthy fats compared to refined alternatives.

Quick Summary

Cold pressed oils are minimally processed, retaining more beneficial fatty acids, antioxidants, and anti-inflammatory properties that support insulin sensitivity and heart health. They offer a healthier alternative to refined oils, but should still be used in moderation as part of a balanced diet.

Key Points

Nutrient Retention: The cold pressing method preserves natural nutrients, antioxidants, and healthy fats, which are often destroyed in refined oils.
Blood Sugar Control: Healthy monounsaturated and polyunsaturated fats in cold pressed oils can improve insulin sensitivity and help stabilize blood sugar levels.
Heart Health Protection: These oils help lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol, reducing the heightened risk of cardiovascular disease associated with diabetes.
Anti-Inflammatory Effects: Many cold pressed oils contain anti-inflammatory properties, particularly omega-3s, which combat the chronic inflammation common in people with diabetes.
Best Oils to Choose: Excellent options include extra virgin olive oil, avocado oil, flaxseed oil (for low heat), and sesame oil, each offering unique benefits for diabetic health.
Use in Moderation: Despite their benefits, cold pressed oils are high in calories and should be used sparingly within a balanced, diabetes-friendly diet.

What Exactly Is Cold Pressed Oil?

Cold pressed oil is extracted from seeds, fruits, or nuts using mechanical pressure and heat below a specific temperature, typically below 120°F (50°C). This process, often referred to as 'first cold pressing' for extra virgin varieties, ensures the oil retains its natural flavor, aroma, and, most importantly, its nutritional integrity. Unlike refined oils, which undergo high-heat treatment and chemical refining with solvents like hexane, cold pressed oils are unfiltered and unadulterated. The result is a purer product with a higher concentration of beneficial compounds like vitamin E and antioxidants.

The Impact of Cold Pressed Oils on Diabetes Management

For individuals with diabetes, selecting the right type of fat is critical for managing blood sugar levels and reducing the risk of associated complications like heart disease. Cold pressed oils, with their rich nutritional profile, offer several specific benefits:

Improved Insulin Sensitivity: The monounsaturated and polyunsaturated fats (MUFAs and PUFAs) found in many cold pressed oils can enhance the body's response to insulin. This helps regulate blood sugar more effectively and reduces the risk of insulin resistance, a central aspect of type 2 diabetes.
Reduced Inflammation: Chronic inflammation is a significant risk factor for diabetic complications. Cold pressed oils, such as flaxseed oil and extra virgin olive oil, contain anti-inflammatory properties that can help lower inflammation markers throughout the body. Omega-3 fatty acids, abundant in flaxseed oil, are particularly effective in this regard.
Enhanced Cardiovascular Health: Diabetes increases the risk of heart problems. The healthy fats in cold pressed oils help reduce LDL ('bad') cholesterol while maintaining or increasing HDL ('good') cholesterol. This cholesterol-balancing effect is crucial for cardiovascular protection.
Rich in Antioxidants: Since cold pressing doesn't strip the oil of its natural compounds, it retains powerful antioxidants like vitamin E and polyphenols. These antioxidants protect cells from oxidative stress and free radical damage, which are elevated in people with diabetes.

Cold Pressed vs. Refined Oil: The Diabetes Perspective

When it comes to diabetes, the difference between cold pressed and refined oil is stark. Refined oils are heated to high temperatures and treated with chemicals, a process that destroys much of their nutritional value and can create harmful trans fats.


Feature	Cold Pressed Oil	Refined Oil
Processing	Mechanical pressing at low temperature (<50°C)	High heat and chemical solvents
Nutrient Retention	High levels of vitamins, antioxidants, and essential fatty acids preserved	Most natural nutrients and antioxidants are destroyed
Fatty Acid Profile	Rich in healthy MUFAs and PUFAs	Unbalanced fatty acid profile, may contain harmful trans fats
Inflammation	Anti-inflammatory properties help reduce chronic inflammation	Can trigger or fuel inflammation in the body
Flavor & Aroma	Strong, natural flavor and aroma of the source	Neutral flavor and aroma due to deodorization
Blood Sugar Impact	Can help stabilize blood sugar levels	May promote insulin resistance over time
Price	Generally more expensive due to lower yield	Cheaper due to higher yield and industrial processing

Best Cold Pressed Oils for a Diabetes-Friendly Diet

Not all cold pressed oils are created equal when it comes to managing diabetes. Incorporating a variety of oils can help provide a balanced intake of nutrients. Here are some of the top choices:

Extra Virgin Olive Oil: A cornerstone of the Mediterranean diet, this cold pressed oil is rich in MUFAs and antioxidants. Studies show it can improve insulin sensitivity and support heart health. It's excellent for dressings, drizzles, and low-to-medium heat cooking.
Avocado Oil: With a high smoke point and a buttery flavor, avocado oil is another great source of heart-healthy MUFAs. It's versatile for cooking and baking.
Flaxseed Oil: Abundant in omega-3 fatty acids, flaxseed oil is a potent anti-inflammatory agent. Due to its low smoke point, it's best used unheated in salad dressings, smoothies, or drizzled over cooked vegetables.
Sesame Oil: Used widely in South Asian cuisine, sesame oil is rich in MUFAs, PUFAs, and antioxidants. Research suggests it can help lower blood sugar and cholesterol levels.
Mustard Oil: High in MUFAs and PUFAs, this oil has a favorable omega-6 to omega-3 ratio. It’s suitable for cooking at higher temperatures.

How to Incorporate Cold Pressed Oils into Your Diet

While cold pressed oils are beneficial, they are still calorie-dense and should be used in moderation as part of a balanced diet. Here are some tips for using them effectively:

Dressings and Drizzles: For sensitive oils like flaxseed and extra virgin olive oil, use them in dressings, dips, or as a finishing touch to preserve their nutrients.
Low to Medium-Heat Cooking: Use oils with a higher smoke point, like avocado or sesame oil, for sautéing or stir-frying.
Measure Portions: Be mindful of your intake. The ADA suggests limiting daily fat intake to 20–35% of total calories, so measure your oil portions.
Rotate Your Oils: Don't rely on a single oil. Rotate between two or three different types to ensure a balanced intake of various fatty acids and micronutrients.

Conclusion

For individuals with diabetes, choosing cold pressed oil is a demonstrably better option than refined oil. The minimal processing ensures the retention of heart-healthy monounsaturated and polyunsaturated fats, potent antioxidants, and anti-inflammatory compounds, which collectively support stable blood sugar levels, improve insulin sensitivity, and protect cardiovascular health. However, like all fats, they must be consumed in moderation. By selecting high-quality cold pressed varieties like extra virgin olive oil, avocado oil, and flaxseed oil, and using them appropriately, people with diabetes can make a positive, health-conscious choice for their kitchen and overall well-being. A diet rich in fruits, vegetables, whole grains, and healthy fats is the most effective strategy for long-term diabetes management. For more information on the potential risks of refined oils, consider reading up on the subject from sources like the National Institutes of Health.

Frequently Asked Questions

Extra virgin olive oil and avocado oil are often considered among the best due to their high content of heart-healthy monounsaturated fats and antioxidants.

While cold pressed oil does not directly reduce blood sugar, the healthy fats it contains can improve insulin sensitivity and help prevent blood sugar spikes, aiding in overall glycemic control.

Cold pressed coconut oil contains medium-chain triglycerides (MCTs), which can support metabolism and blood sugar control. However, it is high in saturated fat and should be used in moderation.

For diabetes management, use cold pressed oils with higher smoke points, like avocado or sesame oil, for sautéing. Use oils with lower smoke points, such as flaxseed oil and extra virgin olive oil, for dressings or drizzling.

No, healthy fats are essential for a balanced diet. Individuals with diabetes should choose healthy fats like those found in cold pressed oils, while limiting unhealthy saturated and trans fats.

The cold pressing process avoids high heat and chemicals, preserving beneficial nutrients, antioxidants, and anti-inflammatory properties that support overall health, unlike refined oils that are stripped of most natural benefits.

It is generally not recommended to use cold pressed oils for deep frying, as their lower smoke points can cause them to break down and release harmful compounds when exposed to high heat.