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Cooking Oil for Diabetics – Live Longer And Look Good Doing It !

best cooking oil for diabetes
Cooking and Kitchen

Oil tends to act differently when it is heated. It tends to changes its texture, color, taste and also the nutritional properties associated with it. When an oil reaches its smoking point, a lot of its nutrients get nullified or destroyed and it could end up  forming harmful compounds. In fact, this article also talks about alternate cooking oil for diabetics.

When choosing cooking oil for diabetics or when discussing cooking oil for diabetes it is important to be careful with the oil choices as the wrong choice of oil can create complication. Read on but do also consult your doctor or nutritionist for additional information.

BEST COOKING OIL FOR DIABETICS

cooking oil for diabetes

Olive Cooking Oil For Diabetics

Avocado and other cooking oils for weight loss

Avocado and other cooking oils for weight loss

cooking oils for weight loss

Healthy fats for cooking

6 HEALTHY OIL TIPS

  1. Try including healthy fats and oils as part of a balanced meal – such as olive oil in cooking or even as a salad dressing.
  2. Avocado as a spread or nuts in a stir-fry or salad is also good.​
  3. Eating oily fishes 2 to 3 times a week is a good practice.
  4. ​Olive, Sunflower, Canola or other unsaturated oils are some of the best cooking oil for diabetes and can be actively used for cooking and salad dressings.
  5. Canola and olive oils are also one of the best cooking oils for weight loss.
  6. Include monounsaturated fats in your diet. Specifically, Margarines (Canola and Olive), Oils (Olive, Canola, Peanut, Macadamia), Avocados, Nuts and seeds (Almonds, Cashews, Hazelnuts, Macadamias, Pecans, Peanuts, Pistachios)

INCLUDE POLYUNSATURATED FATS IN YOUR DIET [4 TYPES]

Oily Fish
  1. Polyunsaturated margarine (check the label for the word ‘polyunsaturated’).
  2. Sunflower, safflower, soybean, corn, cottonseed, grape seed and sesame oils.
  3. The fat found in oily fish, such as mackerel, sardines, salmon and tuna (omega-3 fats).
  4. N​uts and seeds such as walnuts, brazil nuts, pine nuts, sesame and sunflower seeds, chia seeds and flaxseeds.

WHY AVOID HYDROGENATED OIL TO MANAGE DIABETES

  1. Trans fats can raise your blood LDL (bad) cholesterol and lower your HDL (good) cholesterol levels. 
  2. These fats are generally formed during the food manufacturing process. Additionally they are present in fried foods and baked goods like biscuits, cakes and pastries.
  3. When buying, check the ingredients list for ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’. Avoid them as they are not the best cooking oil for diabetics.

WHY LIMIT SATURATED FATS

fatty meats
  1. These fats raise the blood LDL (bad) cholesterol levels and make it more difficult for the body’s insulin to work properly.
  2. Saturated fats are typically found in animal foods like fatty meat, full-fat dairy foods, butter and cream, as well as from different plant sources.
  3. Oils such as palm oil and coconut oil for diabetics is not recommended.
  4. These fats are also found in many take-away and processed foods.

Cooking Oil Collection by smoke point/flavor and nutrition aspects

OIL

USES

SMOKE POINT

FLAVOR

HEALTH AND NUTRITION ASPECTS

CANOLA

Deep-frying, Pan -Frying, Sauteing, Baking

High – 468°F

Mild Flavor

Low in saturated fat – helps maintain healthy cholesterol levels.

CANOLA HI-OLEIC

Deep-frying, Pan -Frying, Sauteing, Baking

High – 475°F

Mild Flavor

Low in saturated fat – helps maintain healthy cholesterol levels.

CORN

Deep-frying, Pan Frying

High – 453°F

Light taste – can be used in place of olive oil

Helps maintain healthy cholesterol levels.

OLIVE

Sauteing, Stir- frying

Low to Med unrefined: 320°F Extra Virgin: 331°F Virgin: 428°F

Bland to very strong, depending on type

A monounsaturated oil – the green/golden variety has more antioxidants. Helps maintain healthy cholesterol levels.

PEANUT (REFINED)

Stir-frying, deep-frying, wok cooking, sautéing, grilling

High – 471°F

Can add a rich, nutty taste, but does not absorb or transfer flavors

Contains resveratrol, an antioxidant which supports heart health.

SAFFLOWER  (REFINED)

Deep-frying, pan-frying, sautéing, baking

High – 446°F

Bland, flavorless

High in polyunsaturated fats – helps maintain healthy cholesterol levels.

SAFFLOWER  (HIGH-OLEIC)

Deep-frying, pan-frying, sautéing, baking

High – 468°F

Bland, flavorless

High in polyunsaturated fats – helps maintain healthy cholesterol levels.

SESAME  (REFINED)

Deep-frying, pan-frying, sautéing, baking

High – 410°F

Pungent – used to flavor many Asian dishes

High in vitamin E an antioxidant which supports heart health.

SUNFLOWER  (REFINED)

Deep-frying, pan-frying, sautéing

High – 464°F

Generally Bland

High in polyunsaturated fats – helps maintain healthy cholesterol levels.

SOYBEAN OIL HIGH OLEIC

Deep-frying, pan-frying, sautéing, baking

***

Mild Flavor

Highest Oleic content of any soybean oil

SOYBEAN OIL HIGH OLEIC LOW SATURATED FAT

Deep-frying, pan-frying, sautéing, baking

***

Mild flavor, allowing flavor of the food to come through (vs flavor of the oil itself)

Lowest in saturated fat of all oils – helps maintain healthy cholesterol levels.

SUNFLOWER HIGH OLEIC 

Deep-frying, pan-frying, sautéing

High – 478°F

Generally bland

High in polyunsaturated fats – helps maintain healthy cholesterol levels.

VEGETABLE (OFTEN SOY REFINED OIL)

Deep-frying, pan-frying, sautéing, baking

High – 453°F

Generally mild flavor

Soy oil is high in polyunsaturated fats – helps maintain healthy cholesterol levels. Partially hydrogenated vegetable oils (PHVO) contain trans fat, which may increase health risks.

COOKING WITHOUT OIL?

STIR FRYING OR SAUTEING

  • Just use little of the meat or vegetable broth, while adding small amounts (1 or 2 tablespoons) at a time.
  • Keep doing this till you brown the food but without steaming it and stir the food regularly to avoid burning.

BAKING

  • Fats like oil or butter can be replaced by a fruit based puree.
  • Some options include applesauce or puréed dates and additionally nut based flours or butter can serve as substitutes.

ROASTING

  • As far as cooking without oil is concerned, in roasting it is not much of a factor in the first place.
  • Without oil the roasting will take slightly longer but will end up coming out tasting the same, depending on the seasoning.
  • You could try seasoning with herbs or spices or even with an oyster sauce, soy sauce broth/stock mixture for added taste.

Stir Frying when cooking without oil

Stir Frying when cooking without oil

Baking Chicken when cooking without oil

Baking Chicken when cooking without oil

Best Cooking Oil For Diabetes

Food Prepared with Best Cooking Oil For Diabetes

http://www.smartfoodguide.com/cooking-oil-for-diabetics-nutrition-and-wellness-tips-you-can-use/ - Blog Directory OnToplist.com