Which oil should diabetics use? A comprehensive guide to making heart-healthy choices

According to the American Diabetes Association (ADA), people with diabetes should prioritize cooking with sources of polyunsaturated and monounsaturated fats over saturated and trans fats. Making informed decisions about cooking oils is a critical step in a diabetes management plan, impacting everything from heart health to insulin sensitivity.

Quick Summary

This article explores the ideal cooking oils for individuals managing diabetes by highlighting the benefits of unsaturated fats. It covers heart-healthy options like olive and avocado oils, explains why some oils should be used sparingly or avoided entirely, and provides practical advice on choosing and using the best options for optimal blood sugar control.

Key Points

• Prioritize Unsaturated Fats: Choose oils rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fats to support heart health and insulin sensitivity.

• Opt for EVOO and Avocado Oil: Extra Virgin Olive Oil is excellent for low-heat use and dressings, while avocado oil is ideal for high-heat cooking due to its high smoke point.

• Be Cautious with Saturated Fats: Limit or use sparingly oils high in saturated fats, such as coconut oil, as excessive amounts can worsen insulin resistance.

• Avoid Trans Fats Completely: Eliminate oils containing trans fats, like partially hydrogenated oils found in many processed foods, from your diet entirely.

• Match Oil to Cooking Method: Use the right oil for the right heat level; low-smoke-point oils like flaxseed oil should only be used cold, while high-smoke-point oils are suitable for frying and searing.

• Choose Minimally Processed Options: Cold-pressed and extra virgin oils retain more beneficial nutrients than highly refined oils.

• Control Portion Sizes: Remember that all fats are calorie-dense, so even healthy oils should be used in moderation as part of a balanced diet.

The Importance of Fat Choices for Diabetes Management

For individuals with diabetes, fat intake significantly influences overall health, particularly cardiovascular health and insulin sensitivity. Choosing the right types of fat can support stable blood sugar levels, reduce inflammation, and help manage cholesterol. Not all fats are created equal; the primary goal is to increase consumption of healthy unsaturated fats while limiting harmful saturated and trans fats.

Understanding Different Types of Fat

• Monounsaturated Fats (MUFAs): Found in olive oil, avocado oil, and nuts, these fats can help lower LDL ('bad') cholesterol and increase insulin sensitivity.
• Polyunsaturated Fats (PUFAs): Present in flaxseed oil, walnuts, and fatty fish, PUFAs include beneficial omega-3 and omega-6 fatty acids. Maintaining a balanced intake of these is crucial, as too many omega-6s without enough omega-3s can contribute to inflammation.
• Saturated Fats: Common in animal products, tropical oils (like coconut and palm), and butter. While small amounts are part of a balanced diet, excessive intake can raise LDL cholesterol and worsen insulin resistance.
• Trans Fats: These are created through hydrogenation and are the most harmful type of fat. They raise LDL cholesterol, lower HDL ('good') cholesterol, and increase inflammation. They should be completely avoided.

The Best Cooking Oils for Diabetics

Oils rich in unsaturated fats are recommended for individuals with diabetes.

Extra Virgin Olive Oil (EVOO): High in monounsaturated fats and antioxidants, EVOO is linked to improved insulin sensitivity and reduced inflammation. It is best for low-to-medium heat cooking and dressings.

Avocado Oil: Also high in monounsaturated fats and vitamin E, avocado oil has a high smoke point suitable for various cooking methods, including high-heat applications.

Canola Oil: A cost-effective option with a good balance of omega-3 and omega-6 fatty acids and a low saturated fat content. Its neutral flavor and high smoke point make it versatile for baking and general cooking.

Flaxseed Oil: Rich in plant-based omega-3s, flaxseed oil can help reduce inflammation. It has a low smoke point and should only be used in cold applications like dressings or smoothies.

Oils to Limit or Avoid

Limit oils high in saturated fat and avoid trans fats.

• Coconut Oil: High in saturated fat, it's best to use it sparingly due to its potential to raise LDL cholesterol.
• Highly Processed Vegetable Oils: Corn, soybean, and some safflower/sunflower oils are high in omega-6s. Use in moderation to maintain a balance with omega-3s.
• Trans Fats/Partially Hydrogenated Oils: These harmful fats, found in processed foods, should be completely avoided.

Tips for Choosing and Using Cooking Oils

Consider the Cooking Method

Use oils with high smoke points for high-heat cooking. Reserve delicate oils for dressings or low temperatures.

Prioritize Extraction Method

Cold-pressed and Extra Virgin oils preserve more nutrients than refined oils.

Control Portion Sizes

Even healthy fats are calorie-dense. Limit daily fat intake to 20-35% of calories and use measuring tools.

Cooking Oil Comparison

Oil	Predominant Fat Type	Best Use	Smoke Point	Flavor Profile
Extra Virgin Olive Oil	Monounsaturated	Dressings, low-heat sautéing	Medium-Low	Fruity, Peppery
Avocado Oil	Monounsaturated	High-heat cooking, grilling	High	Mild, Buttery
Canola Oil	Polyunsaturated & Monounsaturated	Baking, general cooking	High	Neutral
Flaxseed Oil	Polyunsaturated (Omega-3)	Dressings, smoothies	Very Low	Nutty
Sesame Oil	Monounsaturated & Polyunsaturated	Stir-frying, finishing oil	Medium-High	Nutty
Coconut Oil	Saturated	Use sparingly; low-to-medium heat	Medium	Sweet, Coconut

Conclusion

Choosing oils rich in monounsaturated and polyunsaturated fats, like extra virgin olive oil and avocado oil, is crucial for individuals with diabetes to support heart health and insulin sensitivity. Limiting saturated fats and avoiding trans fats are equally important. By making smart oil choices, combined with a balanced diet and exercise, individuals can better manage blood sugar and reduce the risk of complications. Consult a registered dietitian for personalized advice.

Sources

• Nourish. (2023). The 5 Best Cooking Oils for Diabetes. Retrieved from https://www.usenourish.com/blog/best-cooking-oils-for-diabetes
• Algae Cooking Club. (2024). 4 Best Cooking Oils for Diabetics (And Oils to Limit or Avoid). Retrieved from https://algaecookingclub.com/zine/best-cooking-oil-for-diabetics
• MedicasApp. (2025). Top Cooking Oils for Diabetics & Blood Sugar Control IN 2025. Retrieved from https://medicasapp.com/blogs/best-cooking-oils-for-blood-sugar-control/
• Freedom from Diabetes. (2024). Which Cooking Oil is Best For Diabetes?. Retrieved from https://www.freedomfromdiabetes.org/blog/post/which-oil-is-good-for-diabetes/3855
• Dietitian Live. (2025). The Best and Worst Cooking Oils for People with Diabetes. Retrieved from https://dietitianlive.com/blog/best-cooking-oil-for-diabetes/
• Byram Healthcare. (2025). The Best and Worst Cooking Oils for People with Diabetes. Retrieved from https://www.byramhealthcare.com/blogs/the-best-and-worst-cooking-oils-for-people-with-diabetes

Frequently Asked Questions

Is frying in olive oil bad for diabetics?

Light sautéing in olive oil is generally fine for diabetics. However, high-heat deep frying is not recommended, as it can cause the oil to break down. For high-heat cooking, oils with a higher smoke point like avocado oil are better options.

Is butter or olive oil better for diabetics?

Olive oil is a better choice for diabetics because it contains healthy unsaturated fats, while butter is high in saturated fat. Replacing saturated fats with healthier unsaturated options can improve insulin sensitivity and heart health.

Which oil is best for cholesterol and blood sugar?

Oils like extra virgin olive oil and avocado oil are considered top choices for managing both cholesterol and blood sugar. They are rich in monounsaturated fats that can help improve insulin sensitivity and support heart health.

What is the number one healthiest cooking oil?

Extra virgin olive oil often ranks as one of the healthiest cooking oils due to its high content of monounsaturated fats and antioxidants, which benefit blood sugar control and heart health.

Is coconut oil safe for diabetics?

Coconut oil is high in saturated fat and should be used sparingly. While some research suggests its medium-chain triglycerides (MCTs) may have benefits, more studies are needed. Due to its impact on cholesterol, it is generally recommended to opt for oils higher in unsaturated fats.

Why should trans fats be avoided?

Trans fats, created by hydrogenating oils, are the most harmful type of fat. They increase 'bad' LDL cholesterol, lower 'good' HDL cholesterol, and promote inflammation, all of which are particularly dangerous for individuals with diabetes.

What is the difference between high-oleic and regular oils?

Some oils, like safflower and sunflower, come in different varieties. High-oleic versions have a higher monounsaturated fat content and a higher smoke point, making them better for cooking, whereas high-linoleic (regular) versions are better for cold uses.