What Type of Oil Should Diabetics Cook With?: A Comprehensive Nutritional Guide

October 9, 2025 •

4 min read

According to the American Diabetes Association, prioritizing oils rich in unsaturated fats can support heart health and blood sugar management. Understanding what type of oil should diabetics cook with is a critical step in a diabetes-friendly diet, influencing both cardiovascular wellness and insulin sensitivity.

Quick Summary

Selecting the right cooking oil can significantly impact diabetes management. This guide explores the best options, focusing on unsaturated fats that improve insulin sensitivity and support heart health while explaining which types to limit or avoid.

Key Points

Prioritize Unsaturated Fats: Choose oils rich in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats to improve insulin sensitivity and protect heart health.
Opt for EVOO for Flavor and Benefits: Extra Virgin Olive Oil is high in MUFAs and antioxidants, making it excellent for low-to-medium heat cooking and dressings.
Use Avocado or Canola for High Heat: For roasting and frying, avocado oil and canola oil are great choices due to their high smoke points and favorable fat composition.
Limit Saturated Fats: Use coconut oil, palm oil, and butter sparingly, as they are high in saturated fat and can negatively impact cholesterol and insulin sensitivity.
Avoid All Trans Fats: Never use partially hydrogenated oils or vegetable shortening, which contain harmful trans fats that worsen health outcomes for diabetics.
Practice Moderation and Variety: All fats are calorie-dense, so use them in moderation. Rotate your oils to ensure a balanced intake of different beneficial fatty acids.

The Importance of Fat Choices in a Diabetic Diet

For individuals managing diabetes, controlling blood sugar is paramount, but heart health is also a major concern due to increased cardiovascular risk. The type of fat consumed plays a critical role in both areas. Healthy, unsaturated fats—monounsaturated (MUFAs) and polyunsaturated (PUFAs)—can help improve insulin sensitivity and lower LDL ('bad') cholesterol, while unhealthy, saturated fats can do the opposite. Making informed decisions about cooking oils is, therefore, a crucial component of a balanced diabetic diet.

The Best Oils for Managing Diabetes

Extra Virgin Olive Oil (EVOO)

Extra Virgin Olive Oil (EVOO) is a staple of the Mediterranean diet and is highly recommended for people with diabetes. It is rich in monounsaturated fats (MUFAs), primarily oleic acid, and loaded with powerful antioxidants known as polyphenols. Research shows that EVOO consumption can improve blood sugar control, lower insulin resistance, and protect against heart disease. EVOO has a relatively low smoke point, making it ideal for low-to-medium heat cooking, sautéing vegetables, and as a finishing oil for dressings and salads.

Avocado Oil

Sharing many of the same health benefits as olive oil, avocado oil is another excellent choice. It is packed with heart-healthy MUFAs and also helps to improve insulin sensitivity. A key advantage of avocado oil is its high smoke point, which means it can be used for higher-heat cooking methods, such as roasting, grilling, and searing, without breaking down and releasing free radicals. Its mild, buttery flavor makes it incredibly versatile.

Canola Oil

Canola oil is a cost-effective and versatile option recommended by the American Diabetes Association (ADA). It is a great source of both MUFAs and polyunsaturated fats, including alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Studies have shown that a canola oil-enriched diet can lead to improved glycemic control and lower LDL cholesterol levels. With a neutral flavor and high smoke point, it is suitable for everything from baking to stir-frying.

Flaxseed Oil

Flaxseed oil is a potent source of the plant-based omega-3 fatty acid ALA. Omega-3s are beneficial for heart health and can help reduce inflammation. However, flaxseed oil has a very low smoke point and is prone to going rancid when heated, so it should never be used for cooking. Instead, it is best added to dressings, smoothies, or drizzled over cooked foods after they've been plated.

Other Beneficial Oils

Sesame Oil: Rich in polyunsaturated fats and antioxidants, it has been shown to improve fasting blood sugar levels in some studies.
Peanut Oil: Contains a balance of monounsaturated and polyunsaturated fats and can support cardiovascular health.
Sunflower Oil: A source of both mono- and polyunsaturated fats, with different varieties offering different fat profiles. High-oleic sunflower oil is high in MUFAs.

Oils to Use with Caution or Avoid

Saturated Fats: Limit Intake

While not all saturated fats are created equal, oils like coconut and palm oil should be used sparingly due to their high saturated fat content. Diets high in saturated fat can increase LDL cholesterol, which poses a greater heart disease risk for individuals with diabetes. Despite some conflicting research, the consensus is to prioritize unsaturated fats for better long-term health outcomes. Traditional cooking fats like ghee and butter are also high in saturated fat and should be limited.

Trans Fats: Avoid Entirely

Trans fats, created through the process of hydrogenation, are unequivocally harmful. They increase LDL cholesterol while lowering beneficial HDL cholesterol, contributing to insulin resistance and inflammation. These are found in partially hydrogenated oils used in processed foods, shortening, and some fast food. The FDA has banned artificial trans fats in most processed foods, but it's essential to check labels, especially for imported products.

Comparison Table of Cooking Oils for Diabetics


Oil Type	Main Fat Type	Smoke Point	Best Uses	Notes
Extra Virgin Olive Oil	Monounsaturated	Medium (~375°F)	Dressings, sautéing, baking, low-to-medium heat cooking	Rich in antioxidants, ideal for heart health and blood sugar.
Avocado Oil	Monounsaturated	High (~520°F)	High-heat cooking, roasting, grilling, frying	Excellent for versatility and stable for intense heat.
Canola Oil	Monounsaturated & Polyunsaturated	High (~400°F)	Baking, sautéing, frying, general-purpose cooking	Good source of Omega-3 ALA, neutral flavor.
Flaxseed Oil	Polyunsaturated (Omega-3)	Very Low (~225°F)	Dressings, smoothies, finishing oil	Do not heat. Great source of anti-inflammatory Omega-3s.
Coconut Oil	Saturated	Medium (~350°F)	Occasional baking or cooking, adds flavor	High saturated fat content, use in moderation.

Practical Tips for Cooking with Diabetes

Moderation is Key: Even with healthy oils, portion control is essential, as all fats are calorie-dense. A tablespoon contains about 120 calories.
Cycle Your Oils: To get a balanced intake of various fatty acids and nutrients, rotate your cooking oils.
Match Oil to Cooking Method: Use high smoke-point oils for high-heat cooking and reserve low smoke-point oils for dressings or finishing touches.
Choose the Right Type: Always opt for high-quality, cold-pressed or extra-virgin varieties when possible to maximize nutrient content.
Read Labels: Be mindful of labels to avoid partially hydrogenated oils, which contain harmful trans fats.
Prioritize Whole Foods: Remember that cooking oil is just one part of a healthy diet. Focus on incorporating plenty of vegetables, lean protein, and whole grains.

For more detailed information on healthy fats and nutrition for diabetes, consult the official guidelines from the American Diabetes Association.

Conclusion

By carefully choosing your cooking oil, you can take a significant step toward improving your diabetes management and protecting your long-term heart health. The key is to prioritize oils rich in unsaturated fats, such as extra virgin olive oil, avocado oil, and canola oil, while limiting saturated fats like coconut oil. Paying attention to an oil’s smoke point and using it in moderation ensures you get the maximum health benefits. A balanced approach to nutrition, combined with regular exercise and medical advice, is the most effective strategy for living well with diabetes.

Visit the American Diabetes Association for more nutrition facts

Frequently Asked Questions

Extra virgin olive oil (EVOO) has a lower smoke point compared to refined oils, making it better suited for low-to-medium heat cooking or for use in salad dressings. For high-heat applications like frying or roasting, avocado or canola oil is a better choice.

Coconut oil is high in saturated fat, and while some studies have suggested potential benefits, it can also raise LDL ('bad') cholesterol. It is best used in moderation as part of a balanced diet, with unsaturated fats being the preferred choice for regular use.

Trans fats raise LDL cholesterol, lower HDL cholesterol, and contribute to insulin resistance and inflammation, all of which significantly increase the risk of heart disease and other complications for people with diabetes. They are found in partially hydrogenated oils and processed foods.

Healthy monounsaturated and polyunsaturated fats can improve insulin sensitivity, helping the body use glucose more effectively. They also help lower LDL cholesterol, reducing the risk of cardiovascular disease, which is a common complication of diabetes.

Avocado and canola oils are both excellent all-purpose choices for people with diabetes. Both have a high smoke point, contain beneficial unsaturated fats, and are suitable for various cooking methods, including high-heat applications.

While omega-3s are important, evidence doesn't strongly support the routine use of omega-3 supplements for diabetes management. It is generally better to get omega-3s from whole food sources like flaxseed oil (for low-heat) and fatty fish. Always consult a healthcare provider before starting any supplement.

Yes, portion size is crucial. All oils, even the healthy ones, are high in calories. Using them in moderation is important for weight management, which is a key factor in controlling diabetes.