Which cooking oil lowers bad cholesterol and blood sugar? Know which is best for your diet

The best oil has got to be the one with monounsaturated fatty acids or MUFA. Groundnut, mustard and gingelly oil feature in this category. Next in the pecking order are polyunsaturated fatty acid (PUFA)-based oils like sunflower and safflower. But do not overheat or smoke them, says Dr V Mohan, Chairman, Dr Mohan’s Diabetes Speciality Centre, Chennai

Not all oils are equal and there is no one-size fits all as far as taste and preferences are concerned. (Source: Freepik)

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One of the frequent questions my patients ask me is which is the best cooking medium or oil for people with diabetes. Before I answer that, let me state a simple fact. One gram of fat/oil yields nine calories, which means that one spoon (or five gms) of oil can yield 45 calories. In other words, the most important factor is not the oil so much but the amount you use as a cooking medium. Whichever oil you use, use it sparingly because excess quantities are certainly not good for your health. An indiscriminate use may lead to obesity and insulin resistance. Our bodies need limited fat for the functioning of our nervous system and transporting fat-soluble nutrients, particularly vitamins, to all parts of the body.

Having said that, not all oils are equal and there is no one-size fits all as far as taste and preferences are concerned. Besides, there are huge regional differences with respect to the kind of oil used. The best oil for those with diabetes has got to be the one with monounsaturated fatty acids or MUFA. Groundnut, mustard and gingelly oil feature in this category. MUFA-based oils increase the good cholesterol or high-density lipoprotein (HDL) and lower the bad cholesterol or low-density lipoprotein (LDL) cholesterol. Next in the pecking order are polyunsaturated fatty acid (PUFA)-based oils. Here we have sunflower, safflower and so on. PUFA oils do not increase the LDL but some of them can lower the HDL. Our epidemiological studies show that MUFA oils are the best as far as health is concerned, followed by PUFA ones.

BEST OILS FOR DIABETES

For diabetes, olive oil works well with its MUFA content. Rice bran oil is rich in MUFA, and a component called oryzanol, both of which reduce overall cholesterol. It has anti-inflammatory properties and hence is good for people with diabetes. Groundnuts are rich in polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids, can lower bad cholesterol and contain vitamin E which acts as an antioxidant against free radicals. Sesame oil is another option for diabetes management as it is good for the pancreas.

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The oils which tend to solidify at room temperature contain high amounts of saturated fat like coconut oil, palm oil and ghee. These tend to increase LDL and should be used sparingly. Some oils have trans fats like vanaspati. Then there are hydrogenated oils that manufacturers use to keep foods fresh longer. These are the worst as far as health is considered and make you prone to obesity and metabolic syndrome. Refined oils are best avoided as they are stripped of all vitamins and natural fibre and promote formation of trans fats. Cold-pressed oils are a better choice, so avoid oils that have used heat treatment during oil extraction.

SHOULD WE MIX OILS?

Most of us mix oils depending on our cooking technique. For example, the oil used for deep frying is different from the oil we dribble on top of certain foods like salads. A combination of MUFA and PUFA oils is the best. A major part of your cooking should be done with unsaturated oils like groundnut oil, corn oil, sunflower oil and olive oil. Some part of it can be done in mustard oil while ghee, a saturated fat, can be used as tempering or for dribbling on top because it does contain some good fats that are needed for the body.

HOW TO CHANGE OILS INTERMITTENTLY

Even when you are choosing unsaturated oils, keep on rotating their variety. So, if you are having sunflower oil as a cooking medium for a while, disrupt that pattern and switch over to corn oil for a while. Then break that pattern and interchange with olive oil for instance. The idea is not to let your body get accustomed to any one type and ensure the best-balanced intake of all the mono and polyunsaturated fatty acids present in each variety.

WHY COOKING AT HIGH HEAT DESTROYS ALL KINDS OF OILS

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(Source: IE graphics)

No oil can be healthy as a cooking medium because overheating or smoking it, as we tend to do for our dishes, takes away any virtue it might have had. That’s why olive oil, which has a very low smoke point, doesn’t work in Indian cooking unless it is just dribbled over a baked or steamed dish and salads. Deep frying changes the character of fatty acids and releases carcinogenic compounds. And with chemical changes, the advantage of the oil goes. When oils are reused and reheated for frying, they break down and can result in the food absorbing even more oil than intended. Over time, this becomes risky for heart health. Many studies have been done on the impact of oily and fatty food on the heart. Too much oil increases an enzyme that could affect the elasticity of blood vessels.

In the end, no matter how diabetes-friendly your oil is, moderation counts. And oil alone doesn’t determine your health. A good, balanced nutrition is the sum total of all that you eat. So if a major component of your diet comprises green leafy vegetables, salads and fruits, then the role of oil itself in your health diminishes to a great extent.