Learn which cooking oils can help control blood sugar and which ones to skip if you're living with diabetes.
Key Takeaways:
Living with diabetes means making smart food choices every day. But it’s not just about sugar or carbs — what kind of cooking oil you use also matters. The oil you use in your food can help or hurt your health, depending on the type.
With so many cooking oils on the shelf, it can be confusing to know which ones are good for you. Some oils are high in healthy fats that can protect your heart and keep your blood sugar steady. Others have unhealthy fats, like too many omega-6 fats, which may lead to inflammation and make it harder to manage diabetes.
In this article, we’ll make things simple. You’ll learn which oils to choose and which ones to limit or avoid.
The type of cooking oil you use matters if you have diabetes because certain oils can support better blood sugar control and heart health, while others may increase inflammation and insulin resistance.
People with diabetes are at higher risk for heart disease, so choosing oils with healthy fats, like monounsaturated fats, can help reduce that risk. Research shows that in people with type 2 diabetes, diets high in monounsaturated fats can effectively improve blood sugar balance and cholesterol levels ❶.
On the other hand, oils high in saturated fats or processed seed oils high in omega-6 fatty acids (like corn or soybean oil) can contribute to chronic inflammation. Inflammation plays a key role in worsening insulin resistance and blood sugar control ❷.
Related: How to Choose Heart-Healthy Oils for Home Cooking
The best oils for people with diabetes have one important thing in common: they’re rich in healthy fats that support heart health, reduce inflammation, and may even help with blood sugar control. These oils are a far better choice than highly processed alternatives.
Below, we’ll take a closer look at four of the best cooking oils for diabetes and explain what makes each one a smart choice.
Algae cooking oil is made from microalgae. It’s a sustainable and nutrient-rich source of oil, naturally high in oleic acid, a type of monounsaturated fat (omega-9). It contains about 93% omega-9 fats and has 75% less saturated fat than olive oil and avocado oil.
Research shows that diets rich in oleic acid can help lower LDL (bad) cholesterol and triglycerides while raising HDL (good) cholesterol, which offers protection against heart disease. This is especially important for people with diabetes, who are more likely to develop heart-related complications ❸.
Algae oil also has a high smoke point — up to 535°F — perfect for everyday meals like stir-fries, roasted veggies, or pan-seared proteins.
Related: 6 Health Benefits of Algae Oil
Extra virgin olive oil (EVOO) is a key part of the Mediterranean diet and is known for its many health benefits, especially for people with type 2 diabetes (T2D). What makes EVOO special is its high content of monounsaturated fatty acids (MUFA), which are healthy fats that can help improve blood sugar control and heart health.
Beyond healthy fats, EVOO contains natural compounds like tyrosol, secoiridoids, and lignans — antioxidants that help reduce inflammation and protect the body’s cells. Research suggests that these unique components give extra virgin olive oil an advantage over more processed, refined olive oils when it comes to preventing and managing type 2 diabetes ❹.
Related: The Best Olive Oil Substitute and Other Alternatives
Avocado oil is made from the flesh of pressed avocados and is known for its mild flavor. Like olive and algae oils, it’s rich in oleic acid, a heart-healthy monounsaturated fat. While avocado oil contains slightly less oleic acid (65-68%) than algae oil, it’s still a strong source of this beneficial fat ❺.
In addition to its healthy fat profile, avocado oil is packed with vitamin E and antioxidants, which help protect cells from damage caused by inflammation and oxidative stress, both of which are common concerns for people with diabetes.
Related: The Best Avocado Oil Substitute and Other Alternatives
Flaxseed oil is extracted from flaxseeds and is one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s have been shown to help reduce inflammation, support heart health, and may improve insulin sensitivity in people with type 2 diabetes ❻.
Although flaxseed oil isn't ideal for high-heat cooking due to its low smoke point, it's excellent for salad dressings, smoothies, or drizzling over cooked vegetables.
While healthy fats like monounsaturated fats can support heart and blood sugar health, some oils high in omega-6 fatty acids may contribute to inflammation when consumed in excess. This matters because people with diabetes are already at higher risk for heart disease and other inflammation-related conditions.
Without enough omega-3s to balance them out, too many omega-6s may promote chronic inflammation over time.
Many of these oils are highly processed, often refined using chemicals or heat, which can strip away nutrients and create harmful byproducts. They’re also commonly found in processed and packaged foods, which makes it easy to consume too much without realizing it.
Here are the main oils to limit or avoid:
Tip: It’s not about cutting out omega-6 fats completely — they’re still essential in small amounts — but balance is key.
Algae cooking oil stands out as one of the best cooking oils for people with diabetes, even when compared to other healthy oils like extra virgin olive oil and avocado oil. All three oils are rich in heart-healthy monounsaturated fats (MUFAs), which help improve cholesterol levels, reduce inflammation, and support better blood sugar control.
But algae oil comes out on top for a few reasons: it has the highest oleic acid content (about 93%), significantly less saturated fat, and a higher smoke point, which makes it both exceptionally heart-healthy and ideal for high-heat cooking.
The healthiest oil for daily cooking with diabetes is one that’s high in monounsaturated fats, low in saturated fat, and stable at cooking temperatures. Oils like algae oil, extra virgin olive oil, and avocado oil all fit these criteria.
You can alternate between them based on flavor preferences and cooking methods.
Coconut oil is high in saturated fat, which may raise LDL (bad) cholesterol. While some research suggests it may have antimicrobialand metabolic effects, it’s best used in moderation. Prioritize oils rich in monounsaturated or omega-3 fats for daily use.
Related: The Best Coconut Oil Substitute and Other Alternatives
Flaxseed oil, extra virgin olive oil, avocado oil, and algae oil are all excellent choices for salad dressings if you have diabetes. These oils are rich in heart-healthy fats and anti-inflammatory properties.
Extra virgin olive oil adds a bold, peppery flavor, while avocado and algae oils are more neutral. Flaxseed oil has a mild, slightly nutty flavor.
Oils rich in monounsaturated fats — like algae oil, olive oil, avocado oil, and flaxseed oil — can help improve blood sugar control, protect your heart, and reduce inflammation. Meanwhile, limiting oils high in omega-6 fats and saturated fats can further reduce your risk of complications.
Each healthy oil offers its own unique benefits and flavor profile, so feel free to rotate them based on your taste and cooking needs. But if you’re looking for an all-around winner for everyday use, algae cooking oil delivers outstanding nutrition, versatility, and sustainability in every drop.
Want to experience the benefits yourself? Explore chef-grade algae oil at Algae Cooking Club.
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.
Free shipping for orders over $70
