Learn which oils to avoid and how to make heart-healthy choices in your daily diabetes care. Here, we list the best cooking oils for diabetics, including algae oil.
Key Takeaways:
Living with diabetes means making countless thoughtful decisions each day, especially when it comes to food. Managing blood sugar is already a delicate balance, but it’s not only the carbs on your plate that require attention — it's also the oils you use to cook them.
Choosing the right cooking oil is important not only for keeping blood sugar steady but also for protecting heart health. This is especially true since diabetes often comes with other health issues, like dyslipidemia (having high triglyceride levels and low HDL) and a greater risk of heart disease ❶❷.
The quality of fats in your diet can make a big difference in managing these risks. So, what’s the best cooking oil for diabetics? We’ll take a look at the healthiest options in this article.
The best cooking oil for diabetics should be rich in monounsaturated fats (MUFAs), which help improve insulin sensitivity and support stable blood sugar levels ❸. Cooking oils high in antioxidants are also beneficial, as they reduce inflammation and protect against oxidative stress, which are important for diabetes management.
Additionally, an oil with a low glycemic impact (meaning they do not raise blood sugar levels significantly) and heart-healthy properties are ideal, as diabetics are at a higher risk for cardiovascular issues. Algae oil is a great option to consider, which aligns perfectly with these characteristics for diabetic-friendly cooking.
With its unique qualities, algae oil adds healthy fats to your diet without the downsides of many other oils. Here are some key algae oil benefits that make it a great choice for diabetics looking for flavor and nutrition:
Algae oil contains a high amount of monounsaturated fats, particularly oleic acid, which is beneficial for blood sugar management and heart health. Monounsaturated fats, like those in oleic oil, are linked to better insulin sensitivity, which helps the body use insulin more effectively to manage glucose levels.
For diabetics, this is especially helpful because it supports better blood sugar control, reduces spikes, and keeps energy levels steady. After eating a meal, instead of experiencing a quick energy spike followed by a crash, healthy fats like those in algae oil may help maintain more balanced energy, so it’s easier to stay focused and active throughout the day.
While algae oil is rich in healthy fats, it’s important to avoid too many omega-6 fatty acids, which are found in many vegetable oils. Consuming too much omega-6 can cause inflammation, which may make it harder for the body to manage blood sugar.
Algae oil is low in omega-6 and high in beneficial monounsaturated fats.
Algae oil contains 75% less saturated fat than many other cooking oils, which makes it a heart-healthy choice. Saturated fats may lead to high triglycerides, which can contribute to cardiovascular problems ❹.
Since people with diabetes are already at a higher risk for heart issues, choosing an oil low in saturated fat can help reduce this risk.
Algae oil is rich in antioxidants, including mixed tocopherols, which are compounds derived from vitamin E. These antioxidants help combat oxidative stress by scavenging free radicals and reducing inflammation.
In people with diabetes, oxidative stress is common, as high blood sugar levels can make cells more vulnerable to damage. By incorporating algae oil into your diet, the antioxidants it contains can protect your cells from this damage, reduce inflammation, and make your cells more resilient. This may lower the risk of diabetic complications.
Algae oil contains no carbs, so it doesn't cause any rise in blood sugar levels, making it a great option with a low glycemic impact. This means that you can add it to your meals without worrying about sudden blood sugar spikes.
Its neutral flavor enhances the taste of food without interfering with blood glucose control. To further maximize the low glycemic impact of your meals, pair algae oil with other low-carb, high-fiber ingredients such as leafy greens, non-starchy vegetables, and lean proteins.
If you're frying, algae oil is an excellent choice due to its high smoke point! Learn more about the healthiest oil for frying here.
The following oils are fat sources that can help maintain stable blood sugar levels and improve insulin sensitivity. Plus, these oils are relatively low in omega-6, which is beneficial for diabetics and others seeking to reduce inflammation.
Those with diabetes should be cautious with certain cooking oils due to their high omega-6 content such as those listed below. Consuming too many omega-6s can lead to an imbalance of omega-3 fatty acids, which the body needs to counteract inflammation.
In diabetics, high inflammation levels can contribute to insulin resistance and may also increase the risk of cardiovascular issues ❺.
When managing diabetes, the oils you cook with are as important as the foods themselves. Since diabetes often comes with a higher risk of heart disease, choosing heart-friendly oils like algae oil or extra virgin olive oil can help control blood sugar and support heart health.
Algae oil, with its high monounsaturated fat content, low saturated fat levels, and powerful antioxidants, is particularly beneficial. Explore chef-grade algae oil at the Algae Cooking Club to upgrade your meals with heart-healthy oil. It’s ideal for high-heat cooking, preserving nutrients, and enhancing flavors.
Small choices like these can make cooking a valuable part of daily diabetes care!
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
