Yes, olive oil, especially extra virgin olive oil (EVOO), is generally very good for diabetics as it helps manage blood sugar, improves heart health (a major concern for diabetics), aids weight control, and reduces Type 2 diabetes risk due to its healthy monounsaturated fats and antioxidants, though moderation is key, and it might interact with certain meds, say Vinmec hospital.
Diabetes: People who consume more olive oil (around 15–20 grams per day) seem to have a lower risk of developing diabetes compared to those who don't use it. However, eating more than 20 grams per day does not provide extra health benefits.
Some of the Worst Cooking Oils for People with Diabetes
Light sautéing in olive oil is fine, but high-heat frying isn't ideal due to olive oil's lower smoke point. Is butter or olive oil better for diabetics? Olive oil is better because it contains healthy unsaturated fats instead of the saturated fat found in butter.
Extra virgin olive oil is a natural source of antioxidants because it is made from the first cold press of olives. This product is also low in saturated fat and high in monounsaturated fat, which is beneficial for blood sugar control, a great choice for people's health, specially people that suffer from diabetes.
Four weeks of consumption of olive oil significantly lowered the levels of fasting blood glucose, triglycerides, total cholesterol, and low density lipoproteins in both groups. Reduction was more profound in diabetics than in healthy controls.
Medications for high blood pressure (Antihypertensive drugs) interacts with Olive Oil. Olive oil might lower blood pressure. Taking olive oil along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely.
Oils like olive and avocado oil enhance the body's response to insulin, for regulating blood sugar levels. They also contain antioxidants that reduce inflammation, a common concern for diabetics. Additionally, these oils aid the absorption of fat-soluble vitamins (A, D, E, and K), supporting metabolic processes.
Coffee—even without sweetener. Some people's blood sugar is extra-sensitive to caffeine. Losing sleep—even just one night of too little sleep can make your body use insulin less well. Skipping breakfast—going without that morning meal can increase blood sugar after both lunch and dinner.
As a general rule of thumb, between one and two tablespoons a day is a good amount of olive oil to consume. This goes for both olive oil that you drink for health benefits and also olive oil that you consume with food as part of your regular cooking process.
“The best way to reverse type 2 diabetes is to decrease your body's resistance to the actions of the insulin made by the pancreas,” she said. “For most people, this means trying to attain a healthy weight, exercising regularly, and minimizing sugars and excessive carbohydrates in your diet.”
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
The Best Cooking Oils For Diabetes
The idea that olive oil causes insulin spikes is a misconception. As a healthy source of monounsaturated fats, olive oil can contribute to improved blood sugar control and insulin sensitivity.
Get active
Exercise is good for your health and can help lower your blood sugar. It's recommended you do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. You can split this up into small amounts throughout the week. Aim for a full body strength training routine two times per week.
Aim for at least eight cups of water per day and try to drink a glass of water first thing in the morning.
Examples of the worst foods for diabetics include:
Pancreatic beta cells that do not produce sufficient insulin in people with type 2 diabetes (T2D) are not permanently damaged during the early stages of the disease and can be restored to normal function through the removal of excess fat in the cells, according to a study entitled “Remission of Type 2 Diabetes for Two ...
Life expectancy is known as the number of years a person is expected to live. At age 50, life expectancy is 6 years shorter for people with type 2 diabetes than for people without diabetes. By meeting type 2 diabetes treatment goals, life expectancy can increase by 3 years, or for some, as much as 10 years.
Dress Vegetables and Salads: Extra virgin olive oil can aid in the absorption of nutrients and may help in the reduction of post-meal blood sugar spikes. Cooking: To preserve its healthful properties, use extra virgin olive oil at lower temperatures or add it to dishes once they are cooked.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
Drinking olive oil before bed may lead to less bloating and indigestion during the night, allowing for a more restful sleep. Olive oil is renowned for its heart-healthy properties. Rich in monounsaturated fats and antioxidants, it can help lower levels of LDL (bad cholesterol) while boosting HDL (good cholesterol).
When Not To Use Olive Oil
There are three main enemies of extra virgin olive oil: light, heat, and oxygen. Any of these factors could affect the olive oil during production (and post-production), causing it to have some kind of sensorial defects.
Cardiologists overwhelmingly view olive oil, especially extra virgin, as a heart-healthy fat, a cornerstone of the Mediterranean diet, linked to lower cardiovascular disease risk and mortality due to its monounsaturated fats and antioxidants that improve cholesterol, blood pressure, and inflammation. They recommend using it as a primary cooking/dressing oil, replacing less healthy fats like butter or margarine, and consuming it in moderation as part of a balanced diet rich in whole foods.